Friday (4Oct19)

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:

10mins to work up to

20RM back squat

11.3

AMRAP in 5 minutes

Squat Clean 110/165

Jerk 110/165

-rest 5mins-

Teams of 2:

For time:

3000m row or 5.5mile bike

Plank hold

one partner rows or bikes while the other partner holds plank. As soon as they drop plank the other partner must stop then switch….and so on until the distance is completed

Extra credit-

3-5 rounds of:

10-15 (each side) single leg RDLs

10-15 Russian KB swings

20 Russian twists

Thursday (3Oct19)

Open* gym hours

5am-7am

9am-10am

Noon-1pm

4:30-7:30pm

* Open gym is a time for you to do the workout of the day, do any WODs you’ve missed or hit up that workout you’ve been dying to try or even hit up skills, active recovery, mobility work

Open Gym WOD:

Every 8mins for 5 rounds-

15/12 cal ski erg

15 burpee box jump overs 20/24

15 GHD sit-ups*

100m farmers carry 53/70

*sub 20 abmat sit-ups

Wednesday (2Oct19)

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:

15mins

Work up to a 5RM shoulder to overhead

(from rack)

For time:

Run 800 meters

Then

10 rounds of:

10 Handstand push-up

10 alternating pistols

Then

Run 800 meters

(20min loose time cap)

Extra Credit

3-5 rounds

10 DB bent over row

10 DB shoulder press

10 strict pull ups (or 15 ring rows)

Tuesday (1Oct19)

WODtimes:5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm 

WOD:

Every 90secs for 5 rounds-

3 front squats

*start at 70% and work up

AMRAP in 20 minutes

5 power cleans 105/145

10 toes to bar

15 wall ball shots 14/20 9/10

Extra Credit

Every 90secs for 4 rounds

12 reverse rack lunges (6 each side)AHAP

Monday (30Sept19)

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:

15mins to work up to a

5RM hang squat snatch

AMRAP in 10 minutes

60 Bar Facing Burpees

30 Overhead Squats 95/135

10 Muscle-Ups

Extra Credit

Rest 5mins

For time:

1mile run

Friday (27Sept 19)

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:

15mins to work up to a heavy single

Back Squat

Then

1×20 @ 62.5-72.5%

(heavier than you last 20)

18.4

For time:

21 deadlifts 155/225

21 handstand push-ups

15 deadlifts 155/225

15 handstand push-ups

9 deadlifts 155/225

9 handstand push-ups

21 deadlifts 275/315

50-ft. handstand walk

15 deadlifts 275/315

50-ft. handstand walk

9 deadlifts 275/315

50-ft. handstand walk

Time cap: 9 min.

Extra credit-

3-5 rounds of:

10-15 (each side) single leg RDLs

10-15 Russian KB swings

30s-1min plank hold

Thursday (26Sept19)

Open* gym hours

5am-7am

9am-10am

Noon-1pm

4:30-7:30pm

* Open gym is a time for you to do the workout of the day, do any WODs you’ve missed or hit up that workout you’ve been dying to try or even hit up skills, active recovery, mobility work

Open Gym Skill:

5 rounds-

50ft handstand walk*

Rest 30secs

*scale: less distance, 5 wall walks, 1min hold,

10 kick up attempts

Open Gym Metcon:

5 rounds

3 rope climbs

15/20 cals bike/row

* less reps/height, laying to standing rope pulls

**find a partner & alternate rope climbs & row/bike

Tuesday (24Aug19)

WODtimes:5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm 

WOD:

15mins to work up to a

5RM Front Squat

Every 90secs for 4 rounds

12 reverse rack lunges (6 each side)AHAP

AMRAP in 14 minutes

7 Muscle-Ups

50 Wallballs 14/20

100 Doubleunders

Extra Credit

3-5 rounds

10 frontal raises

10 lateral raises

10 reverse flies

Monday (23Sept19)

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

15mins to work up to

a 5RM TNG Squat Snatch

then

a 1RM

AMRAP in 17 minutes

40 Burpees

30 Snatches 45/75

30 Burpees

30 Snatches 75/135

20 Burpees

30 Snatches 100/165

10 Burpees

Max Snatches 120/210

Extra Credit

Extra Credit

For time-

10 muscle up dip blasters

(1 muscle up + 3 dips)

Or

10x jumping muscle up + 2 dips

Or

45 ring rows + 30 dips (scale as needed)

Friday (20Sept19)

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:

Back Squat

20 @ 60-70%

20 @ 50-60%

4 rounds for reps:

5mins

400m run

15 chest to bar

Max burpees

Rest 2mins

Extra credit

3-5 rounds of:

10-15 (each side) single leg RDLs

10-15 Russian KB swings

30s-1min plank hold

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