Workout Of The Day

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STRENGTH

0:00: Barbell Complex PS OHS

1 Power Snatch

3 Overhead Squats

1:30: Barbell Complex PS OHS

1 Power Snatch

3 Overhead Squats

3:00: Barbell Complex PS OHS

1 Power Snatch

3 Overhead Squats

4:30: Barbell Complex PS OHS

1 Power Snatch

3 Overhead Squats

6:00: Barbell Complex PS OHS

1 Power Snatch

3 Overhead Squats

7:30: Barbell Complex PS OHS

1 Power Snatch

3 Overhead Squats

WOD

“Top Shelf” (AMRAP – Rounds and Reps)

“Top Shelf”

AMRAP 15:

21 Wallballs

12 Power Snatches

15 Toes to Bar

12 Overhead Squats

RX+-Same as RX

RX-95/65# 20/14#, 10/9′

50-59-75/55#, 14/10#, 10/8′, Hanging Knee Raises

60+-64/45#, 10/6#, 10/8′, Sit Ups

Basics-8 AMRAP PCV/BB, Sit Ups
DESCRIPTION

We’ll start the day with an on-the-clock barbell complex

The goal here is to build in weight with each set

This serves as a technique primer and a chance to touch some loads that are heavier than workout weight

We’ll follow up this Barbell Complex with “Top Shelf”

We can expect to complete around 3½-5 rounds over the 15 minutes of work

POWER SNATCH + OVERHEAD SQUATS

Choose a lighter weight that allows for:

2-3 sets on the power snatches

1-2 sets on the overhead squats

TOES TO BAR & WALLBALLS

Choose weights/variations/rep numbers that allow you to complete both of these stations in around 1 minute

AFTER PARTY

Stamina Squats 12 min (Weight)

On the Minute x 12 :

Minute 1: 3 Front Squats

Minute 2: 6 Back Squats

Minute 3: 3 Front Squats

Minute 4: 6 Back Squats

Minute 5: 3 Front Squats

Minute 6: 6 Back Squats

Minute 7: 3 Front Squats

Minute 8: 6 Back Squats

Minute 9: 3 Front Squats

Minute 10: 6 Back Squats

Minute 11: 3 Front Squats

Minute 12: 6 Back Squats
Barbell Loaded @ 66-68%% 1RM Front Squat

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“Out of the Box” (Time)

“Out of the Box”

For Time:

20 Box Jumps

40 Strict Press

600 Meter Run

80 Russian Kettlebell Swings

600 Meter Run

40 Strict Press

20 Box Jumps

30 min TIme Cap

Subs

750/600m Row, 35/17 Cal Bike

RX+-70/53#, 75/55#, 30/24″

RX-53/35#, 75/55, 24/20″

50-59-35/26#, 65/45#, 20/16″

60+-26/18#, 55/35#, Step Ups

Basics-10 Step Ups, 20 Press with PVC/BB

200 Run, 30 RKBS
DESCRIPTION

This grind of a chipper workout is a nice mix of weighted and unweighted movements

We expect this piece to take around 18-25 minutes to complete

Cap this longer effort at 30 minutes

BOX JUMPS

Go with a higher box that you’re used to here

We recommend a jump down or step down instead of rebounding

STRICT PRESS

Choose a light weight that you could complete for 20+ reps unbroken when fresh

You can take the bar from the floor or out of a rack

RUSSIAN KETTLEBELL SWING

This swing finishes with arms parallel to the ground

Choose a moderately heavy weight that you can swing for 40+ reps unbroken when fresh

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WOD

“Heavy Machinery” (5 Rounds for reps)

“Heavy Machinery”

5 Rounds For Reps:

1 Minute Max Calorie Bike

1 Minute Max Power Cleans

1 Minute Max Burpees

1 Minute Rest

Same on Rower

RX+-135/95#

RX-105/75#

50-59-95/65#

60+-75/55#

Basics-:30 of Work, :30 Rest include 1 min Rest too. PVC/BB
DESCRIPTION

We’ll work for 3 minutes straight before resting for 1 minute

Record reps completed at each station during your 1 minute rest

Your score is total reps accumulated over the 5 rounds

POWER CLEAN

Choose a moderate weight that you could cycle for 15+ reps unbroken when fresh

Looking for small sets, quick singles, or a mix of both here

BURPEE

You can jump-up or step-up out of the burpee

AFTER PARTY

Midline WSU SU (No Measure)

Midline

3 Sets:

15 Weighted AbMat Sit-ups

30 AbMat Sit-Ups (No Weight)

Rest As Needed Between Sets

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STRENGTH

0:00: FS PP Complex (On the 1:30 x 6 Sets:)

3 Front Squats

3 Push Press

1:30: FS PP Complex (On the 1:30 x 6 Sets:)

3 Front Squats

3 Push Press

3:00: FS PP Complex (On the 1:30 x 6 Sets:)

3 Front Squats

3 Push Press

4:30: FS PP Complex (On the 1:30 x 6 Sets:)

3 Front Squats

3 Push Press

6:00: FS PP Complex (On the 1:30 x 6 Sets:)

3 Front Squats

3 Push Press

7:30: FS PP Complex (On the 1:30 x 6 Sets:)

3 Front Squats

3 Push Press

WOD

“Blitzen” (Time)

“Blitzen”

5 Rounds For Time:

20/15 Calorie Row

10 Thrusters

17 min Time Cap

Subs

15/12 Cal Bike or 200m Run

RX+-115/85#

RX-95/65#

50-59-75/55#

60+-65/45#, 15/12 Cal Row

Basics-10 Cals 7 Thrusters
BARBELL COMPLEX

We’ll start this 2-part day by priming the thruster with our barbell complex

The front squat and the push press make up the components of a thruster

Build in weight over the 6 sets to something heavy for the day

New sets begin on the [0:00-1:30-3:00-4:30-6:00-7:30]

Record the weight used for each unbroken set of 6 reps

“BLITZEN”

Times for this threshold workout will likely range from 8:30-15:00

Choose a moderate thruster weight that you can complete in 1-2 “grindy” sets today

AFTER PARTY

Cardio Conditioning (Distance)

3 Sets:

8 Minutes On

4 Minutes Off

Score is distance in meter

Your Choice of Bike, Row or Run

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WOD

“Wunderful” (Time)

“Wunderful”

10 Rounds

30 Double Unders

20 AbMat Sit-ups

10 Hand Release Push-ups

25 min Time Cap

*45 singles

RX+-Same as RX

RX-As Written

50-59-Push Up on Knees

60+-30 Singles, Push Ups on knees

Basics-5 Rounds, 20 JR, 10 SU, 5 PU

on knees
DESCRIPTION

This all gymnastic pacer will rotate through 3 stations for 10 rounds

We expect each round to take between 1:30-2:00 to complete

This puts our final estimated work time at 15-20 minutes

Let’s cap this piece at 25 minutes to ensure the right stimulus

DOUBLE UNDERS & HAND RELEASE PUSH-UPS

Choose a rep number that takes 30 seconds or less to complete

ABMAT SIT-UPS

Choose a number that you can complete in under 1 minute

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WOD

“Control-Alt-Delete” (Time)

“Control-Alt-Delete”

On the 5:00 x 4 Rounds:

20 Alternating Dumbbell Snatches

40 Air Squats

20/15 Calorie Assault Bike

Score is slowest round

Subs-25/18 Cal Row or 400m Run

RX+-50/35#

RX-35/20#

50-59-20/15#

60+-15/10#

Basics-20 DBS, 15 AS, 10 Cals
DESCRIPTION

A new round begins every 5 minutes in this interval piece [0:00-5:00-10:00-15:00]

With rest built in, the goal is to move quickly through these three stations

Record all round times, as your score is the slowest of the 4 rounds

Rounds should take less than 4 minutes to complete, allowing for at least 1 minute of rest

ALTERNATING DUMBBELL SNATCHES

Switch arms every rep

Choose a weight you can complete in under 1 minute

AFTER PARTY

8 AMRAP UB WB (AMRAP – Reps)

AMRAP 8:

3-6-9-12-15-18-21-24-27-30:

Unbroken Wallballs

Score is total reps in 8 min

RX- 20/14#, 10/9′

M1- 14/10#, 10/8′

M2 10/6#, 10/8′

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WOD

“DelighT” (AMRAP – Rounds)

“DelighT”

AMRAP 15:

12 Box Jump Overs

12 Deadlifts

9 Bar-Facing Burpees

9 Hang Power Cleans

6 Pull-ups

6 Push Jerks

RX+-24/20″, 155/105#, Strict Pull Ups

RX-24/20″, 135/95#, Kipping Pull Ups

50-59-20/16″, 105/75#, Jumping PU

60+-Step ups, 95/65#, Ring Rows

Basics-8 AMRAP Burpees, PVC/BB, Step Overs and Ring Rows
DESCRIPTION

We’ll alternate between bodyweight and barbell movements in this threshold workout

Your score today is total rounds and reps completed

The intended scoring range is between 3-4 rounds

BARBELL MOVEMENTS

Use one barbell weight for all 3 movements

Choose a weight based on the hang power cleans and push jerks

This weight should allow you to:

Complete the Hang Power Cleans in 2 sets

The Push Jerks in 1 set

BOX JUMP OVERS

There is no need to stand to full extension at the top

We recommend jumping down or stepping down instead of rebounding

BAR FACING BURPEES

Like the box jump overs, you do not have to stand to full extension when jumping over the bar

STRICT PULL-UPS

If you have 10+ strict pull-ups, complete this station as written

Complete a modification if you’re not there yet