09.29.2022 WORKOUT OF THE DAY
September 28, 2022
WOD
PART 1: Deadlift
Build to a Heavy Set of 15
*Score = Heaviest Load
PART 2: "Popeye"
For Time:
200 Meter Farmers Carry
60/40 Calorie Bike Erg
20 Dumbbell Box Step Overs
60/40 Calorie Bike Erg
20 Dumbbell Box Step Overs
60/40 Calorie Bike Erg
200 Meter Farmers Carry
Dumbbells: (50's/35's)
Box: (24"/20")
*Score = Time it takes to complete the workout
MOBILITY
1:00 Floor Wrist Stretch (each side)
AFTER CLASS
EMOM 10 (Alte
09.28.2022 WORKOUT OF THE DAY
September 27, 2022
WOD
"Me, Myself & I"
5 Rounds For Time [40 Minute Cap]:
50 Air Squats
400 Meter Run
30 Sit-ups
20 Push-ups
10 Strict Pull-ups
*Score = Time it takes to complete the workout
MOBILITY
1:00 Frog Stretch
AFTER CLASS
2-3 Sets:
5-7 Legless Rope Climbs
Rest 1 Minute Between Sets
09.27.2022 WORKOUT OF THE DAY
September 26, 2022
WOD
PART 1: Strict Press
Build to a Heavy Single
*Score = Heaviest Load
PART 2: "The Sweet Escape”
For Time:
15 Unbroken Clean & Jerks
3,000/2,400 Meter Bike Erg
Rest 3 Minutes
12 Unbroken Clean & Jerks
3,000/2,400 Meter Bike Erg
Rest 3 Minutes
9 Unbroken Clean & Jerks
3,000/2,400 Meter Bike Erg
[Every Break]:
500/400 Meter Penalty Lap
Barbell: (135/95)
*Score = Time it takes to complete the workout
MOBILITY
1
09.26.2022 WORKOUT OF THE DAY
September 25, 2022
WOD
"Home Plate"
AMRAP 6:
1,000/800 Meter Row
12 Front Squats (155/105)
Max Burpees Over the Bar
AMRAP 6:
1,000/800 Meter Row
12 Front Squats (155/105)
Max Burpee to a Target
AMRAP 6:
1,000/800 Meter Row
12 Front Squats (155/105)
Max Burpee Pull-ups
AMRAP 6:
1,000/800 Meter Row
12 Front Squats (155/105)
Max Burpee Box Jumps (24"/20")
*Score = Total Burpee Reps
MOBILITY
1:00 Coach Stretch (each side)
AFTER CLASS
2-3 Sets:
09.23.2022 WORKOUT OF THE DAY
September 22, 2022
WOD
PART 1: Back Squat
Build to a Heavy Set of 5
*Score = Heaviest Load
PART 2: "Abomination"
AMRAP 15:
21 Sit-ups
15/12 Calorie Row
9 Dumbbell Thrusters (50's/35's) [22.5/15]
*Score = Rounds + Reps
MOBILITY
1:00 Couch Stretch (each side)
AFTER CLASS
2-3 Sets:
12-20 Strict Pull-ups
Rest 1 Minute Between Sets2-3 Sets:
12-20 Strict Pull-ups
Rest 1 Minute Between Sets
09.22.2022 WORKOUT OF THE DAY
September 21, 2022
WOD
"Unfortunate Events"
On the Minute x 30 [15 Rounds]:
Minute 1: Bike Calories
Minute 2: 1 Rope Climb (15') + Max Shuttle Runs
*Score = Lowest Bike Calories + Lowest Shuttle Runs
MOBILITY
1:00 Banded Lat stretch (each side)
AFTER CLASS
30:00 Bike
Alternating Every 1:30; 10 Ring Rows, 10 Close Grip Push-ups
09.21.2022 WORKOUT OF THE DAY
September 20, 2022
WOD
PART 1: Deadlift
Build to a Heavy Set of 20
*Score = Heaviest Load
PART 2: "The Rest Is History"
3 Rounds For Time [20 Minute Cap]:
30 Lateral Barbell Burpees
20 Hang Power Cleans (115/85) [52/38]
100 Double Unders
Rest 1 Minute Between Rounds
*Score = Time it takes to complete the workout, including rest
MOBILITY
1:00 Laying front rack stretch
AFTER CLASS
[Squat Clean + Jerk]
5 Sets:
3 Squat Cleans
1 Push Jerk
09.20.2022 WORKOUT OF THE DAY
September 19, 2022
WOD
“KELLY”
5 Rounds For Time:
400 Meter Run
30 Box Jumps (24"/20")
30 Wall Balls (20/14)
[Kilos = 9/6]
*Score = Time it takes to complete the workout
MOBILITY
1:00 Couch Stretch (each side)
AFTER CLASS
6-8 Sets:
1 Power Clean + 1 Hang Squat Clean
Performed @ 75-90% 1RM Squat Clean
09.19.2022 WORKOUT OF THE DAY
September 18, 2022
WOD
PART 1: Strict Press
Build to a Heavy Set of 3
*Score = Heaviest Load
PART 2: "Lynne's Twin"
AMRAP 20:
500 Meter Bike Erg
Max Unbroken Push Jerks (135/95)[61/43]
500 Meter Bike Erg
Max Unbroken Strict Pull-ups
*Score = Total Reps
MOBILITY
1:00 Pec Stretch on Wall
AFTER CLASS
2-3 Sets:
12-20 Strict Ring Dips
Rest 1 Minute Between Sets
09.16.2022 WORKOUT OF THE DAY
September 15, 2022
WOD
"Well Rounded"
10 Rounds For Time:
3 Clean and Jerks (155/105)[70/48]
200 Meter Run
1 Round of "Cindy"
*Score = Time it takes to complete the workout
MOBILITY
1:00 Pec Stretch on Wall (each side)
AFTER CLASS
[Power Clean + Push Jerk]
5 Sets:
1 Power Clean
3 Push Jerks
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