Workout of the Day

Tuesday 201124

November 24th, 2020

Strength
Back Squat: 5 sets x 3 reps @ 85% of 1RM Back Squat
*Perform a set every 2 minutes

WOD
As many rounds in 15 minutes
300 meter run or row
5 muscle-ups

Note: Record total rounds/reps to log

Boot Camp
Workout
4 Rounds
40 sec DB Bench Press
20 sec Hold Arms extended
-Rest 1 minute
4 Rounds
40 sec Goblet squats
20 sec Bottom of squat hold
-Rest 1 minute
4 Rounds
40 sec DB curl and press
20 sec DB Bicep curl Hold
-Rest 1 min
4 Rounds
40 sec jump single DB thruster
20 sec Half burpees

Friday 201120

November 20th, 2020

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

WOD
As many rounds in 10 minutes
10 box jumps overs, 24/20 inch box
10 push-ups
10 toes to bar

Note: Record rounds/reps to log

Boot Camp
For Time
“34”
34 box jumps
34 jumping pull-ups
34 kettlebell swings
34 walking lunge steps
34 knee raises
34 wall-ball shots
34 box weighted step-ups
34 burpees
Into Team Effort
34 shuttle sprints, 34 feet

Thursday 201119

November 19th, 2020

WOD
For Time
2000 meter row
100 thrusters, 45/35 lb.
1500 meter run
*Partner option

Note: Record time to log.

Boot Camp
AMRAP 5 minutes
10 DB Shoulder press
10 DB Lat Raise
50 jump rope
Rest 1 minute
Partner AMRAP 3 minutes

Max Cal Assault bike
Rest 1 minute
AMRAP 5 minutes
10 Sit-up
10 Candle stick lever
30 sec plank
-Rest 1 minute
AMRAP 3 minutes
Partner Max Cal Assault bike
Rest 1 minute
AMRAP 5 minutes
10 DB Bench press
10 DB Skull Crusher
50 jump rope

Wednesday 201118

November 18th, 2020

Strength
Split Jerk 5 sets x 3 reps @ 75-80% of 1RM
*Perform a set every minute

WOD
As many rounds in 15 minutes
5 bar muscle-ups
10 Shoulder to overhead, 135/95 lb.
15 sit-ups, GHD or ABMAT

Note: Record rounds/reps to log

Tuesday 201117

November 17th, 2020

Skill/Strength
3 position Snatch 10 sets @70-75% of 1RM
1 rep Power Snatch + 1 rep Hang snatch + 1 rep snatch
*Perform a set every 90 sec

WOD
5 Rounds
20/15 cal Assault bike Max Effort
*Perform a new set every 4 minutes

Note: Record time for each round to log

Boot Camp
Partners complete for time
50-40-30-20
Calorie Row
Tarantula squats
-Rest 3 minutes
50-40-30-20
Calorie Row
Jumping air squats
Calorie Row
Ring-Row / Pull-up

Monday 201116

November 15th, 2020

Strength
Back Squat: 5-4-3-3 reps @ 85% of 1RM
*Perform a set every 2 minutes

WOD
For Time
50 deadlifts, 95/65 lb.
35 hang power cleans, 95/65 lb.
20 burpees over bar
35 hang power cleans, 95/65 lb.
50 deadlifts, 95/65 lb.

Note: Record time to log.

Boot Camp
AMRAP 7 minutes
6 ALT db snatch, L/R
8 box dips
10 weighted box step-ups
Rest 2 min
AMRAP 7 minutes
6 DB front squats
8 hammer curls, L/R
10 back step lunges – weighted option
Rest 2 min
AMRAP 7 minutes
6 renegade row, L/R
8 hang clean and press
100 meter run

Friday 201113

November 13th, 2020

Strength
Deadlift: 5 sets x 4 reps @ 85% of 1RM
*Perform a set every 2 minutes

WOD
Partners complete 6 rounds for time
30 / 24 Cal Assault Bike
60 yard sled push, 3×45’s / 2×45’s
*Split reps however desired, one partner working at a time
*20 minute time cap

Note: Record time to log

Boot Camp
Partners AMRAP 20 minutes
15/12 cal Assault bike
30 yard Sled push
30 Russian twist
*Leap Frog Rotation

Thursday 201112

November 12th, 2020

WOD
As many rounds in 5 minutes
15 kettlebell swings, 53/35 lb. kettlebell’s
10 push-ups
Rest 1 minute
Every Minute on the Minute (EMOM) 10 minutes
10 strict pull-ups
Rest 1 minute
As many rounds in 5 minutes
15 kettlebell swings, 53/35 lb. kettlebell’s
10 dips
Rest 1 minute
EMOM 10 minutes
10 dumbbell bench press, 50/35 lb. DB’s
Rest 1 minute
As many rounds in 5 minutes
15 kettlebell swings, 53/35 lb. kettlebell’s
10 Barbell Curls
, 45/35 lb.

Note: Record total reps to log

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

Wednesday 201111

November 11th, 2020

WOD
5 Rounds for max reps
1 min. Toes to Bar
1 min. Clean and Jerks, 155/105 lb.
1 min. Double unders
1 minute rest

Note: Record total reps to log

Tuesday 201110

November 10th, 2020

Strength
Shoulder press: 5 sets x 4 reps @ 85% of 1RM
*Perform a set every 2 minutes

WOD
5 Rounds for time
400 meter run or row
20 Wall-ball shots, 20/14 Lb.
20 Pull-ups
*20 min time cap

Note: Record time to log


Boot Camp
0 – 8:00
800 m run or row
Max Wall-ball shots
10:00 – 16:00
400 m run or row
Max med-ball sit-ups
18:00 – 22:00
200 m run or row
Max Wall-ball shots

Monday 201109

November 9th, 2020

Strength
Back Squat: 5 sets x 4 reps @ 85% of 1RM
*Perform a set every 2 minutes

WOD
6 Rounds for time
12 deadlift, 185/125 lb.
12 burpees over bar
*15 min time cap

Note: Record time to log

Boot Camp
AMRAP 4 minutes
10 weighted box step-ups

10 kettlebell swings
50 jump rope
Rest 2 minutes
AMRAP 4 minutes
10 DB shoulder press

10 kettlebell deadlift
50 jump rope
Rest 2 minutes
AMRAP 4 minutes
10 Bulgarian split squats, L/R

10 kettlebell swings
50 jump rope
Rest 2 minutes
AMRAP 4 minutes
10 Dips

10 kettlebell deadlift
50 jump rope

Saturday 201107

November 7th, 2020

WOD
3 Rounds for time
400 meter run
20 Alt 1-Arm dumbbell squat snatch, 50/35 lb. dumbbell
5 rope climbs, 15 ft. ascent

Note: Record time to log

Friday 201106

November 6th, 2020

WOD
3 Rounds for time
5 power cleans, 185/125
5 bench press, 185/125
1:1 work rest ratio

Note: Record time to log.

Boot Camp
Partners complete as many rounds as possible in 10 minutes of
100 meter run or row
10 Bench press / Chest fly
10 sit-ups
*You Go I Go
-Rest 3 minutes
Partners complete as many rounds as possible in 10 minutes of
100 meter run or row
10 Dumbbell Skull Crusher
10 Russian twist
*You Go I Go

Thursday 201105

November 5th, 2020

WOD
Partners AMRAP in 10 minutes
Row for max calories
*Partner holds kettlebell under chin, 53/35 lb. KB
*Switch every minute until time is complete

Note: Record total calories to log. Then do Accessory work

Boot Camp
AMRAP 3 minutes x 3 sets
5 Med-Ball cleans
10 Dumbbell clean and press
25 jump rope after each round
*Start new round where you left off
*Rest 1 minute B/T sets
-Rest 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

Tuesday 201103

November 3rd, 2020

Skill/Strength
Hang Squat Snatch: 2 reps x 10 sets @75% of 1RM
*Perform a set every minute

WOD
Complete 5 rounds for time
9 doubbell thrusters, 50/35 lb. dumbbells
45 double-unders
9 burpee box get-overs, 30/24 inch box

Note: Record time to log

Boot Camp
Partners AMRAP 20 minutes
10 cal Assault Bike
10 DB bench press
10 Ring-row / pull-up
*Leap Frog Rotation

Saturday 201031

October 31st, 2020

WOD
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 mile Run

Friday 201030

October 30th, 2020

Strength
Hang Clean and Jerk: 2+1
2 Hang cleans + 1 jerk @ 70% of 1RM
*Perform a set every minute for 10 minutes

WOD
As many rounds in 15 minutes
90 wall-ball shots, 20/15 lb. ball
600 meter run
30 deadlifts, 225/155 lb.
*Partner option!

Note: Record rounds/reps to log

Boot Camp
5 Rounds
1 min: Wall-ball shots
1 min: Sled push
1 min: Sumo deadlift
Run or row 200 meters

Thursday 201029

October 29th, 2020

WOD
5 Rounds for Max reps
1 minute: Max kettlebell swings, 1.5/1 pood
1 minute: Sit-ups
1 minute: Double unders
Rest 1 minute

Note: Record reps to log

Boot Camp
5 Rounds for Max reps
1 minute: Max kettlebell swings
1 minute: Sit-ups
1 minute: Jump Rope
Rest 1 minute

Wednesday 201028

October 28th, 2020

Strength
Bench press: 3 reps x 10 sets @ 70-80% of 1rm

WOD
8 Rounds For Time
200 meter run
4 squat Snatch, 155/105 lb.
8 burpee over bar
*20 minute time cap

Note: Record time to log

Tuesday 201027

October 27th, 2020

WOD
For Time
21-18-15-12-9 reps of
Pull-ups
Handstand push-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 weighted box step-ups, increase weight every 50 reps
Max cal row
Rest 2 minutes
Complete as many reps in 7 minutes of
Max DB curl and press, increase weight every 50 reps
Max cal row
*Partner A Performs reps, Partner B rows for cal’s Rotate however desired