Workout of the Day

Tuesday 200929

September 28th, 2020

WOD
5 rounds for time
250 m row
20 pull-ups
7 push jerks, 135/95 lb.

Note: Record time to log

Boot Camp
For Time
21-18-15-12-9-6-3 reps of:
Ring-row / pull-up
Dumbbell hang clean and press
*100 meter run or row after each set

Monday 200928

September 28th, 2020

Strength
Back squat: 3-3-2-2-1-1
Work up to a heavy single for the day

WOD
As many rounds 10 minutes
15 toes to bar
15 overhead squats, 115/85 lb.

-Rest 5 minutes then not for time

Back squat: 2 sets x 10 reps @ 75% of 1RM for the day

Note: Record load and rounds/reps to log.

Boot Camp
AMRAP 3 minutes x 3 sets
5 Med-Ball cleans
10 Dumbbell bench press
25 jump rope after each round
-Resr 3 minutes-
AMRAP 3 minutes x 3 sets
5 Med-Ball cleans
10 Hammer curls
25 jump rope
*Rest 1 minute B/T sets

Saturday 200926

September 26th, 2020

WOD
For time
200/150 cal Assault Bike
Every 3 minutes (Starting at 0:00) perform
3 power snatched, 135/95 lb.
6 overhead squats, 135/95 lb.
9 pull-ups
*Partner Option!

Friday 200925

September 25th, 2020

WOD
Partners complete as many rounds in 20 minutes
40 cal row
40 bench press, 135/95 lb.
*Split reps however desired

Boot Camp
Partner complete as many rounds in 20 minutes
60 yard sled push
200 meter farmer carry / heavy bag carry
60 sec commandos, synchronized

Thursday 200924

September 23rd, 2020

WOD
Complete 3-4 sets
5-10 Tempo weighted pull-ups, 2 sec hold at the top / 3 sec descent
10 Supinated grip barbell bent over row
10-15 Dips
10-12 Curls
*Start at the top and work down the list

Boot Camp
As many rounds as possible in 7 minutes
10 dumbbell thrusters
20 AB Bikes
100 m run or row
1 minute rest
As many rounds as possible in 7 minutes
10 dumbbell curls
20 Lunge steps
100 m run or row
1 minute rest
As many rounds as possible in 7 minutes
10 dumbbell skull crushers
20 Russian twist
100 m run or row

Wednesday 200923

September 22nd, 2020

Strength
Strick shoulder Press: 5-4-3-2-1
Then
Push press: Heavy single for the day

WOD
For Time
10-9-8-7-6-5-4-3-2-1 reps of
Deadlift, 225/155 lb.
Strict handstand push-up

Note: Record time to log

Tuesday 200922

September 21st, 2020

WOD
3 Rounds for time
800 meter run
12 bar muscle-up
50 ABMAT sit-ups

Note: Record time to log

Boot Camp
Partner AMRAP 10 minutes
10 kettlebell sumo deadlift high-pull
15 sit-ups
10 DB Bench press
-Rest 2 min
Partner AMRAP 10 minutes
10 DB Alt Snatch
15 Candle stick levers
10 DB shoulder press
*Partner rows for calories

Monday 200921

September 20th, 2020

Strength
Box Back Squat: 7 sets x 3 reps

WOD
The Chief
Max rounds in 3 minutes of:
• 135 pound Power cleans, 3 reps
• 6 Push-ups
• 9 Squats

Note: Rest 1 minute. Repeat for a total of 5 sets. Start each new set with the power clean

Boot Camp
AMRAP 8 minutes
10 KB press and skull crusher
10 weighted box step-up
10 Box Dips
100 jump rope
-Rest 4 minutes
AMRAP 8 minutes
10 hammer curls
10 Goblet squats
10 Russian KB swings
100 meter run or row

Saturday 200919

September 19th, 2020

WOD
NASTY NANCY
5 rounds:
500-m run
15 overhead squats
15 bar-facing burpees

W 125 lb. M 185 lb.

Friday 200918

September 18th, 2020

Strength
Weighted pull-up: 5-5-5-5-5

WOD
Jackie
For time
1000 meter row
50 Thrusters, 45/35 lb.
30 Pull-Up

Note: Record time to log.

Boot Camp
4 Rounds 45 sec Work / 15 sec Rest
– Wall-Ball shots
– Chest Fly
– Candle stick levers
– Ring-row / Pull-up
– Bike

Thursday 2020 09 10

September 11th, 2020

Strength

Box Pause Back Squat: 4 reps x 5 sets
Pause 1 sec on the box then explode to the top
Increase weight through the five sets, Go HEAVY!

WOD

8 Rounds for time (16 minutes total)
Even: 200/175 meter row
Odd: 18 wall-ball shots, 20/14 lb. ball

Note: Record time to log

Boot Camp

Partners complete 10 rounds each
12 back-step weighted lunges
10 candle stick levers
8 calorie Assault Bike
*You Go I Go

Wednesday 2020 09 09

September 11th, 2020

Strength

Deadlift: 3-3-3-3-3-3-3-3
Goal weight is 80% of 1 RM max, maintain same weight across all working sets
-New set every 90 seconds-
*Record sets to log

WOD

For Time
100 double unders
30 sit-ups, GHD/ABMAT
80 double unders
25 sit-ups, GHD/ABMAT
60 double unders
20 sit-ups, GHD/ABMAT
40 double unders
15 sit-ups, GHD/ABMAT
20 double unders
10 sit-ups, GHD/ABMAT

Note: Record time to log

Tuesday 2020 09 08

September 11th, 2020

Strength

Bench press: 3-3-3-3-3-3-3-3
Goal weight is 80% of 1 RM max, maintain same weight across all working sets
-New set every 90 seconds-
*Record sets to log

WOD

Partners complete 6 rounds each
15/12 cal Assault Bike
5 Burpee box get-overs, 48/40 inch box
*You Go I Go

Note: Record time to log.

Boot Camp
Tabata!!!

Monday 2020 09 07

September 11th, 2020

WOD

Partners complete as many rounds as possible in 30 minutes of:

8 Thrusters, 155/105 lb.
6 Rope Climbs, 15 ft. ascent
11 Box Jumps, 30/24″ box

Note: Record rounds/reps to log