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Workout of the Day

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WOD

Wednesday
Warm-up
Warm-up
ONE ROUND CHIPPER STYLE
30 Singles
10 DB/Plate Bent Over T,Y,I’s
10 Slam Ball Deadlift
10 Single + Single + High Jump
20 DB/Plate Alt Front Raise + Lateral Raise
10 Slam Ball OH Press
10 Single + Single + Double
10 BB Elbow Punches
10 BB OH Press
10 Slam Ball G2O
:30 Double Under Practice
Strength
Metcon (Weight)
ON A 15:00 RUNNING CLOCK...
Build to a Mod-Heavy Complex of:

2 Push Press
+
2 Push Jerk

(Score is Weight)
Workout
Metcon (Time)
FOR TIME
50 Double Unders
27 Shoulder to Overhead (43/30)|(30/20)
15 Slam Balls (15/10)|(10/5)

-Rest 1:00-

50 Double Unders
21 Shoulder to Overhead (60/43)|(43/30)
15 Slam Balls

-Rest 1:00-

50 Double Unders
18 Shoulder to Overhead (70/48)|(53/35)
15 Slam Balls

Workout of the Day

Thursday
Warm-up
Warm-up
2:00 Bike (EZ-Mod)

2 ROUNDS
10 Box Step Ups
10 Scap Pull-Ups
10 Tuck Ups

1:00 Bike (Mod-Hard)

2 ROUNDS
8 Alt DB Goblet Curtsy Lunge
8 Small Kip Swings
8 V-Ups
Workout
Metcon (Calories)
AMRAP x 21 MINUTES*
Max Cal Bike

*Every 3:00, beginning @ 0:00, perform 10 DB Box Step-Overs (22.5/15)|(15/10)/(24/20) + 10 Toes to Bar. 1:30 Cap on DB Box Step-Overs + TTB each round.

(Score is Total Calories)

KG DB: (22.5/15)|(15/10)
Cool Down
Warm-up
FOR RECOVERY
2:00 Pigeon Stretch (R)
2:00 Pigeon Stretch (L)
2:00 Forward Fold

(No Measure)

Workout of the Day

Friday
Warm-up
Warm-up
2 SETS
100m Run
10 PVC Pass Through
10 PVC Overhead Squats
10 Groiners + Twist

Into…

2 SET
8 High Pulls
8 Hang Muscle Snatches
8 Overhead Squats
8 Step-Ups*

*Round 2: Switch to Box Jumps
Strength
Snatch (1-Rep)
ON A 20:00 RUNNING CLOCK...
Build to a Heavy 1-Rep Snatch*

*Athlete Choice for Power or Squat

(Score is Weight)
Workout
Metcon (Time)
FOR TIME
15-20-25
Power Snatch (43/30)|(30/20)
Box Jumps (24/20)

(Score is Time)

KG BB: (43/30)|(30/20)

WOD

Saturday
Warm-up
Warm-up
10:00 RUNNING CLOCK (complete as much as you can!)...
2 Set
100m Jog
10 Clean Deadlifts
10 Samson Lunges

2 Set
100m Jog
5 Hang Muscle Cleans + 5 Bent Over Rows
5 Slow Back Squats

1 Set
100m Jog
5 Hang Power Clean + 5 Push Press From Back Rack
10 Fast Back Squats
Partner Workout Option
Metcon (AMRAP - Rounds and Reps)
IN TEAMS OF 2...

AMRAP x30 MINUTES*
20 Back Squats (Team Choice)
500/400m Row
400m Run

*P1 works while P2 rests (except on the run). Partners split Back Squats evenly every round, 10 & 10. Partners split the Row equally, 250m each. Partners run 400m together.

(Score is Rounds + Reps)
Cool Down
Warm-up
FOR RECOVERY
1:00 EZ Bike or Row
200m Walk
5:00 Foam Rolling Legs

(No Measure)

Workout of the Day

Sunday
Warm-up
Warm-up
2-3 SETS ON AN 8:00 RUNNING CLOCK…
10 KB RDLs (Slow Descent)
5 Inchworms w/ Push-Up (Keep feet stationary)
10 Glute Bridges (KB Held at the waist)
5 Push-Up to PIke + 10 Pike Shoulder Taps
Skill
Metcon
ON A 12:00 RUNNING CLOCK...
Practice Handstand Walk or Handstand Hold

Suggested Drills...
-Practice Full Movements
-Guided Walk
-Box Walk
-Bear Crawl
-Supported HS Hold
-Kick-Up Drills
-Headstand / Knee Supported Hold

(No Measure)
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 MINUTES
18 Russian KB Swings (53/35)|(35/26)
3 Wall Walks
18 Sit-Ups

(Score is Rounds + Reps)

KG KB: (24/16)|(16/12)

Workout of the Day

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