Workout of the Day

Friday 210115

January 14th, 2021

WOD
For Time
4 rounds
200 m run
12 Devils press, 35’s/25’s
50 ft. weighted front rack lunge walk, 35’s/25’s
– Directly Into-
4 Rounds
75 double-unders
12 strict handstand push-ups
50 ft. weighted front rack lunge walk, 35’s/25’s

Note: Record time to log

Boot Camp
Partners complete 20 rounds
12 back-step weighted lunges
10 candle stick levers
8 calorie Assault Bike
*Leap Frog Rotation

Wednesday 210113

January 12th, 2021

Strength/Skill
5 sets Clean Complex
Power clean + hang squat clean + squat clean
Try and work up to 70% of your 1RM clean
*Perform a set every 90 sec

WOD
Complete 4 rounds for time
20 pull-ups
15 sit-ups, GHD or ABMAT
10 dumbbell thrusters, 50’s/35’s
*20 minute time cap

Note: Record time to log

Tuesday 210112

January 11th, 2021

Strength
Push press: 4 sets x 5 reps
Add weight each set, perform a set every 90-120 sec

WOD
3 Rounds for time
25 Snatch, 75/55 lb.
9 Burpees over bar

Note: Record time to log

Boot Camp
AMRAP 3 minutes x 3 sets
5 Med-Ball cleans
10 Dips
25 jump rope
*Start new round where you left off
*Rest 1 minute B/T sets
-Resr 3 minutes-
AMRAP 3 minutes x 3 sets
5 Med-Ball cleans
10 Hammer curls
25 jump rope
*Start new round where you left off
*Rest 1 minute B/T sets

Monday 210111

January 11th, 2021

WOD
Complete as many rounds in 14 minutes of:
250 meter run or row
7 muscle-ups

Note: Record rounds/reps to log.

Boot Camp
AMRAP 12 minutes
10 Alt box step-ups
20 candle stick levers
100 jump rope

AMRAP 12 minutes
12 cal row
12 DB Arnold press
12 DB Lateral raise / Front raise

Friday 210108

January 7th, 2021

WOD
Partners complete as many rounds in 20 minutes
Buy-In: 200/150 cal Assault Bike
-In remaining time Max rounds-
20 wall-ball shots, 30/20 lb. ball
10 cleans, 185/125 lb.

Note: Record rounds/reps to log

Boot Camp
Partner AMRAP 20 minutes
Row 300 meters
AMRAP of:
10 DB Chest Fly’s
20 AB Bikes
10 Romanian deadlifts

Thursday 210107

January 6th, 2021

WOD
As many rounds in 5 minutes
10 kettlebell swings
10 push-ups
-Rest 2-3 minutes
6 Supersets
8 weighted pull-ups

20 banded tricep push downs
-Rest 2-3 minutes
5 Supersets
8 Heavy skull crushers
20 hammer curls
-Rest 2-3 minutes
4 Supersets
20 seated double dumbbell curls
10 dips
-Rest 2-3 minutes
As many rounds in 5 minutes
10 kettlebell swings
10 push-ups

Boot Camp
AMRAP 5 minutes
10 kettlebell swings
10 push-ups
-Rest 2 minutes
3 supersets
10 ring rows
10 banded Tricep extensions
2 minute run or row
3 supersets
10 Bulgarian squats
30 sec wall sit
2 minute run or row
3 supersets
10 curl and press
10 Lat raises
Rest 2 minutes
AMRAP 5 minutes
10 kettlebell swings
10 box dips

Wednesday 210106

January 5th, 2021

WOD
Complete 3 rounds for time
25 toes-to-bar
50 ft. front rack lunge walk, 50’s/35’s
100 double-unders
50 ft. front rack lunge walk, 50’s/35’s

Note: Record time to log

Tuesday 210105

January 4th, 2021

Strength
Shoulder press: 5-4-3-2-1 reps
Then
Push press: Heavy 2 rep for the day

WOD
3 Rounds for time
25 handstand push-ups
25 deadlifts, 95/65 lb.
25 pull-ups
25 sit-ups

Note: Record time to log

Boot Camp
Teams of 2
Complete as many reps in 7 minutes of
Max bench press, increase weight every 50 reps
Max cal row
Rest 2 minutes
Complete as many reps in 7 minutes of
Max candle stick levers
Max cal row
Rest 2 minutes
Complete as many reps in 7 minutes of
Max kettlebell sumo deadlift high-pulls, increase weight every 50 reps
Max cal row
*Partner A Performs reps, Partner B rows for cal’s. Rotate however desired

Monday 210104

January 3rd, 2021

Strength
Back Squat: 10 sets x 3 reps @ 75% of 1RM
*Perform a set every 60 sec.

WOD
Complete 3 rounds for time
200 meter run
15 thrusters, 95/65 lb.
10 burpees over bar

Note: Record time to log

Boot Camp
AMRAP 8 minutes
5 Med-Ball cleans
10 Weighted box step-ups
50 jump rope
-Rest 2 minutes
AMRAP 8 minutes
10 Alternating DB snatch
5 Tarantula squats
50 jump rope

Saturday 210102

January 1st, 2021

WOD
As many Rounds in 20 minutes
10 1-Arm dumbbell push press, left AHAP
10 1-Arm dumbbell push press, right AHAP
20 sit-ups
20 jumping lunges
200 meter run

Friday 210101

January 1st, 2021

Happy New Year!!!

WOD
Run 30 minutes
*Every 7 minutes perform 15 burpees

Tuesday 201229

December 28th, 2020

Strength
Romanian Deadlift: 5 sets x 7 reps @ 90% of 1RM clean

WOD
Complete 3 Rounds for time:
50 double-unders
30 wall-ball shots, 20/14 lb. ball
10 deadlifts, 275/185 lb.

Note: Record time to log

Boot Camp
Partner AMRAP 10 min
10 Kettlebell Sumo Deadlift High-pull
10 Dumbbell Bicep Curls
100 Jump rope
*Partner rows for calories

Partner AMRAP 10 min
10 Dumbbell bench press
10 Box Dips
100 Jump rope
*Partner rows for calories

Monday 201228

December 27th, 2020

Strength
Back Squat: 5 sets x 3 reps @ 65-85% of 1RM

WOD
For Time:
60 sit-ups, ABMAT
50 toes-to-bar
40 sit-ups, GHD or ABMAT
30 pull-ups
20 strict pull-ups
10 bar muscle-ups
*20 minute time cap

Note: Record time to log

Boot Camp
Partner AMRAP 20 minutes
10 Cal Assault Bike
12 DB thrusters
15 sit-ups

Wednesday 201223

December 22nd, 2020

WOD
5 Rounds for time
30 Russian kettlebell swings, 2/1.5 pood
30 yard sled push, 3×45’s / 3×25’s
30 toes to bar
*25 minute time cap

Tuesday 201222

December 21st, 2020

Strength
Split Jerk: 7 sets x 2 reps
*Perform a set every 90 sec.

WOD
2 Rounds for time
400 meter run
50 push-ups
100 air squats
100 double-unders
*20 minute time cap

Note: Record time to log

Boot Camp
AMRAP 8 minutes
10 ring-row / pull-up
10 Candle stick levers
100 meter farmer carry
-Rest 3 minutes
AMRAP 8 minutes
100 meter farmer carry
10 curls and press
10 Lat Raises

Monday

December 21st, 2020

Strength
Back Squat: 10 -8-6-4-2-1-1-1 reps
Work up to a moderate heavy back squat for the day (Not a 1 Rep Max – Deload Week).

WOD
Partner AMRAP in 18 minutes
6 clean and jerk, 135/95 lb.
12/10 cal row
6 bar muscle-ups
*Leap Frog Rotation

Note: Record rounds/reps to log

Boot Camp
As many rounds in 20 minutes
15 kettlebell swings
15 bicep curls
15 box Dips
150 meter run or row

Monday

December 6th, 2020

Strength
Back Squat: 3 sets x 3 reps @ 90% of 1RM Back Squat
*Perform a set every 2 minutes

WOD
As many reps in 12 minutes
4-8-12-16-20-24-28…
Wall-ball shots, 20/14 lb. ball
Toes to bar

Note: Record reps to log

Boot Camp
As many rounds in 5 minutes
10 kettlebell swings
10 push-ups
Rest 1 minute
Every Minute on the Minute (EMOM) 8 minutes
7-10 Tempo Ring-rows
Rest 1 minute
As many rounds in 5 minutes
10 kettlebell swings
10 dips
Rest 1 minute
EMOM 8 minutes
7-10 dumbbell bench press
Rest 1 minute
As many rounds in 5 minutes
10 kettlebell swings
10 Curls

Friday 201204

December 3rd, 2020

Strength
Romanian Deadlift: 5 sets x 7 reps @ 90% of 1RM clean

WOD
5 Rounds for time
200 meter run or row
20 strict pull-up
20 toes to bar
*20 min time cap

Note: Record time to log

Boot Camp
Partners complete 4 rounds
30 cal Bike
40 Alt DB Snatch
50 yard sled push, each

Thursday 201203

December 2nd, 2020

WOD
Not For Time
6-8 sets
10 DB shoulder press, light to moderate weight
10 DB lateral raises, light to moderate weight
– Rest 2 min
6-8 sets
10 Barbell curls, light to moderate weight
10 DB hammer curls, light to moderate weight
– Rest 2 minutes
6-8 sets
10 DB bench press, light to moderate weight
10 DB skull crushers, light to moderate weight

Boot Camp
AMRAP 10 min
100 m run or row
20 kettlebell swings
10 wall-ball shots
-Rest 2 min
AMRAP 10 min
100 m run or row
20 back step lunges
10 sit-ups

Wednesday 201202

December 2nd, 2020

WOD
Teams up to 3 complete 4 rounds for time
40/20 cal Assault bike
50 Alt. DB snatch, 50/35 lb. dumbbell
60 yard sled sprint, 1×45/1×25

Note: Record time to log