09.15.2022 WORKOUT OF THE DAY
September 14, 2022
WOD
PART 1: Back Squat
Build to a Heavy Set of 8
*Score = Heaviest Load
PART 2: "Supper Time"
AMRAP 20:
5/4 Calorie Bike
100 Meter Farmers Carry
10/8 Calorie Bike
100 Meter Farmers Carry
15/12 Calorie Bike
100 Meter Farmers Carry
...
Add 5/4 Calories Per Round
Dumbbells: (50's/35's)
*Score = Total Rounds + Reps
MOBILITY
1:00 Wrist Stretch
AFTER CLASS
Accumulate 3:00 in an L-Sit,
Every Break: 5 Strict Pull-Ups
09.14.2022 WORKOUT OF THE DAY
September 13, 2022
WOD
"Pyramid Scheme"
For Time [30 Minute Cap]:
20 Double Unders, 2 Hang Snatches
40 Double Unders, 4 Hang Snatches
60 Double Unders, 6 Hang Snatches
80 Double Unders, 8 Hang Snatches
100 Double Unders, 10 Hang Snatches
Directly Into...
30 Sit-ups, 1,000 Meter Run
30 Sit-ups, 800 Meter Run
30 Sit-ups, 600 Meter Run
30 Sit-ups, 400 Meter Run
30 Sit-ups, 200 Meter Run
Barbell: (115/85)
*Score = Time it takes to complete the workout
09.13.2022 WORKOUT OF THE DAY
September 12, 2022
WOD
PART 1: Deadlift
Build to a Heavy Single
*Score = Heaviest Load
PART 2: "Ball Don't Lie"
For Time [20 Minute Cap]:
150 Wall Balls (20/14)
Every 2 Minutes:
18/14 Calorie Row
*Score = Time it takes to complete the workout
MOBILITY
1:00 Pigeon Pose (each side)
AFTER CLASS
Strict Weighted Pull-Ups:
3-4 Sets:
6-12 Strict Weighted Pull-ups
Rest 2 Minutes Between Sets
09.12.2022 WORKOUT OF THE DAY
September 11, 2022
WOD
“4-Wheel Drive”
5 Rounds x AMRAP 4:
30/21 Calorie Bike Erg
15 Burpee Box Jumps (24"/20")
Max Shuttle Runs (10 Meters)
Rest 4 Minutes
*Score = Total Shuttle Runs
MOBILITY
1:00 Couch Stretch (each side)
AFTER CLASS
Strict Weighted Dips:
3-4 Sets:
6-12 Strict Weighted Ring Dips
Rest 2 Minutes Between Sets
09.09.2022 WORKOUT OF THE DAY
September 8, 2022
WOD
PART 1: Strict Press
Build to a Heavy Set of 5
*Score = Heaviest Load
PART 2: "Smoke & Mirrors"
AMRAP 20:
200 Meter Run
Max Unbroken Push-ups
200 Meter Run
Max Unbroken Toes to Bar
*Score = Total Reps
MOBILITY
1:00 Pec Stretch on Wall (each side)
AFTER CLASS
3-4 Sets:
6-12 Strict Weighted Ring Dips
Rest 2 Minutes Between Sets
09.08.2022 WORKOUT OF THE DAY
September 7, 2022
WOD
"Easy As 1-2-3"
[TEAMS OF 2]
3 Rounds [36 Minutes Total]:
AMRAP 1: 5 Dumbbell Snatches + Max Calorie Bike Erg
AMRAP 2: 10 Dumbbell Snatches + Max Calorie Bike Erg
AMRAP 3: 15 Dumbbell Snatches + Max Calorie Bike Erg
Dumbbell: (70/50)[32/22.5]
*Score = Total Calories on the Bike
MOBILITY
1:00 Straddle Stretch
AFTER CLASS
24:00 on any machine
Every 2:00: Complete 8 Burpees over an object
09.07.2022 WORKOUT OF THE DAY
September 6, 2022
WOD
"SOS"
On the 4:00 x 5 Rounds:
60 Double Unders
30/21 Calorie Row
10 Thrusters (95/65)
*Score = Total Time
MOBILITY
1:00 Up Dog
AFTER CLASS
3-4 Sets:
3-5 Rope Climbs
Rest 2 Minutes Between Sets
09.06.2022 WORKOUT OF THE DAY
September 5, 2022
WOD
PART 1: Deadlift
Build to a Heavy Set of 3
*Score = Heaviest Load
PART 2: "Grateful Dead"
3 Rounds For Time [21 Minute Cap]:
50/40 Calorie Bike Erg
30 AbMat Sit-ups
20 Deadlifts (155/105)
100 Meter Farmers Carry (50's/35's)
*Score = Time it takes to complete the workout
MOBILITY
1:00 Barbell Forearm Smash (each side)
AFTER CLASS
HSPU Practice:
3-4 Sets:
6-12 Strict Deficit Handstand Push-ups (or most challenging version
09.05.2022 WORKOUT OF THE DAY
September 4, 2022
HOLIDAY SCHEDULE
8 AM CLASS AND 9AM CLASS ONLY
09.02.2022 WORKOUT OF THE DAY
September 1, 2022
WOD
"BOAT SHOES"
For Time:
1,500/1,200 Meter Row
1,200 Meter Run
Rest 3 Minutes
1,000/800 Meter Row
800 Meter Run
Rest 3 Minutes
500/400 Meter Row
400 Meter Run
Score = Time it takes to complete the workout
MOBILITY
1:00 Couch Stretch (each side)
AFTER CLASS
3-5 Sets:
1-3 Seated Legless Rope Climbs
Rest 3 Minutes Between Sets
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