Workout of the Day

A.K.A The "WOD"

Friday, May 29th 2020

Strength

Working Up In Weight
5 Front Squats + 5 Back Squats
4 Front Squats + 4 Back Squats
3 Front Squats + 3 Back Squats
2 Front Squats + 2 Back Squats
1 Front Squat + 1 Back Squat
Rest as Needed

Metcon

Bike “Kelly”
5 Rounds
20/15 Cal Bike
30 Box Jumps
30 Wallballs
Time cap 30 Minutes

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Thursday, May 28th 2020

Strength

Split Jerks
Work to Heavy Triple Split Jerk

Metcon

20 Minute Max Effort
Minute 1: 25' Shuttle Sprint
Minute 2: Russian KB Swings (53/35)
Minute 3: HSPUs
Minute 4: Toes to Bar
Minute 5: Rest
Score is total reps

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Wednesday, May 27th 2020

Strength

EMOM 10 Minutes
3 Heavy DLs
"Start ""heavy"" and add 5-10lb build each set"

Metcon

10 Rounds for Time
8 Squat Snatch (95/65)
35 Double Unders

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Tuesday, May 26th 2020

Strength

Bulgarian Split Squats
8 x 4 (each leg)
After both legs are done with set of split squats immediately...
8 Broad Jumps (explosive)

Metcon

4 Rounds for Time
16 (8 each leg) Front Rack Alt Lunge (135/95)
15 Shoulder to Overhead (135/95)
50' Handstand Walk / 100' Bear Crawl

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Saturday, May 23rd 2020

Strength

15 Minutes to Find Heavy DL
Find Heavy 5 Rep Sumo Deadlift

Metcon

AMRAP 20 MIN
10 Sumo Deadlift High Pulls (115/85)
6/5 Wall Walks
30 Lateral Box Jump Overs

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Friday, May 22nd 2020

Metcon

For Time
100/85 Cal Bike
1 Mile Run
500 DUs
100 Pull-Ups

Timecap 40 Minutes
Scale DUs and PUs as needed to make timecap

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Thursday, May 21st 2020

Strength

Barbell Floor Press
8 x 6 @ 3 sec negative
Work across in weight
50 - 60% of 1 RM Bench

Metcon

For Time
21 - 15 - 9
Hang Squat Cleans (135/95)
Ring Dips

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Wednesday, May 20th 2020

Strength

Low Bar Back Squat
8 x 4 @ 4 sec negative
Directly into 4 Squat Jumps for Height

Metcon

AMRAP 8 MIN
100' DB Overhead Walking Lunge (Alt arm every 25')
10 Alt Single Arm DB Devils Press (50/35)

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Tuesday, May 19th 2020

Strength

Seated Barbell Z-Press
8, 8, 6, 6, 4, 4, 2, 2
Working up in weight

Metcon

Every 4 Minutes for 20 Minutes (5 Rounds)
200 meter sprint
20 Wallballs (10'/9')
15 Toes to Bar
Time is slowest round

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