Workout Of The Day

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STRENGTH

Push Jerk (Build to heavy set of 3 – 15 min to establish)

“Eighth Wonder” (Time)

“Eighth Wonder”

8 Rounds For Time:

8 Push Jerks

8 Lateral Barbell Burpees

16 min TIme Cap

RX+-135/95#

RX-115/75#

50-59-95/65#

60+-75/55#, Just Burpees

Basics-4 Rounds, PVC/BB Just Burpees
DESCRIPTION

The push jerk is the big focus of this two part day

Athletes will start by building to a heavy, unbroken set of 3 from the rack

The metcon that follows includes a moderate weight barbell and burpees

Athletes can expect this workout to take between 8-16 minutes to complete

PUSH JERKS

Choose a weight for “eighth wonder” that you can complete in 1-2 sets

The bar is taken from the floor for the conditioning piece

The barbell is taken from the rack for the strength portion

LATERAL BARBELL BURPEES

There is no need to stand to full extension when jumping over the ba

AFTER PARTY

Row Intervals (No Measure)

Row Intervals

On the Minute x 9:

Minute 1: 18/15 Calorie Row

Minute 2: 15/12 Calorie Row

Minute 3: 12/9 Calorie Row

Minute 4: 18/15 Calorie Row

Minute 5: 15/12 Calorie Row

Minute 6: 12/9 Calorie Row

Minute 7: 18/15 Calorie Row

Minute 8: 15/12 Calorie Row

Minute 9: 12/9 Calorie Row

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0:00: Back Squat (10 Back Squats)

2:30: Back Squat (8 Back Squats)

5:00: Back Squat (6 Back Squats)

7:30: Back Squat (4 Back Squats)

10:00: Back Squat (2 Back Squats)

WOD

“Bootleg” (AMRAP – Rounds and Reps)

“Bootleg”

AMRAP 15:

21 Wallballs

18 Single Dumbbell Alternating Power Snatches

15 Toes to Bar

12 Box Jump Overs

RX+-20/14#, 10/9′, 50/35#, 24/20″

RX-20/14#, 10/9′ 35/20#, 24/20″

50-59-14/10#, 10/8′, 20/15#, 20/16″

60+-10/6#, 10/8′, 15/10#, Step Overs

Basics-8 AMRAP Light weight, Sit Ups, Step Overs
DESCRIPTION

This two part workout begins with 5 sets of back squats

A new set begins every 2:30 [0:00-2:30-5:00-7:30-10:00]

Look to build in weight as the reps decrease

The AMRAP 15 that follows features two gymnastics and two weightlifting movements

Athletes can expect to complete about 2+ to 3+ rounds

WALLBALLS

Men throw to a 10 foot target

Women throw to a 9 foot target

Choose a weight you can complete about 1 minute

ALTERNATING DUMBBELL POWER SNATCHES

Switch arms every rep for a total of 9 each side

Choose a weight you can complete in about 1 minute

TOES TO BAR

Choose a rep number or variation that you can complete in about 1 minute

BOX JUMP OVERS

You don’t have to stand to full extension on top of the box

We recommend a jump down to step down instead of rebounding these

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WOD

“Empty Nester” (5 Rounds for reps)

“Empty Nester”

Tabata is: 8 Rounds. :20 work / :10 Rest

[0:00-4:00]: Tabata Front Rack Reverse Lunges

[4:00-7:00]: 400 Meter Run, 500 Meter Row, or 1k Bike

[7:00-11:00]: Tabata Strict Press

[11:00-14:00]: 400 Meter Run, 500 Meter Row, or 1k Bike

[14:00-18:00]: Tabata Front Squat

[18:00-21:00]: 400 Meter Run, 500 Meter Row, or 1k Bike

[21:00-25:00]: Tabata Bent Over Rows

[25:00-28:00]: 400 Meter Run, 500 Meter Row, or 1k Bike

Your score is:

Total Front Rack Reverse Lunges

Total Strict Press

Total Front Squats

Total Bent Over Rows

Slowest time for Run/Row/Bike in Seconds

(1 rep for each second) If you don’t complete

it in 3min then 180 is your score here)

RX+-Same as RX

RX-45/35#

50-59-35/25#

60+-15#/11# or two 8# or 5# Dumbbells

Basics-PVC Rest During 3 min
DESCRIPTION

In this longer barbell stamina and cardio workout, we’ll alternate between two stations

We’re going with an empty barbell to ensure that athletes can hold onto the weight for all 8 rounds of 20 seconds

You can take the barbell out of the rack or off the floor

FRONT RACK REVERSE LUNGES

Alternate legs every rep

The back knee should touch the ground each time

Stand to full extension at the top

STRICT PRESS

The bar should make contact with the shoulders in the bottom of each rep

BENT OVER ROWS

The bar should make contact just above the belly button

Elbows reach full extension at the bottom

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“Fortitude” ROW BURP (AMRAP – Reps)

“Fortitude”

Alternating On the Minute x 30 (15 Rounds):

Even Minutes: 15/12 Calorie Row

Odd Minutes: 15 Burpees

*Your score today will be the lowest

rounds of row calories + your lowest

round of burpees

*If you complete the 15 calorie row

and 15 burpees on every round,

your score for the day is 30

*If you are able to maintain 15

calories on the rower, but drop to 12

burpees in one round, your score for the

day is 27

RX+-As written

RX-As written

50-59-12/10 Cal, 10 Burpees

60+-12 Rounds (24 min) 10/8 Cal, 8 Burpees

Basics-8 Rounds (16 min) 8/6 cals, 4 burpees
This is a repeat workout from 02/28/2020.

The goal here is to try to get to 15/12 Cal on Row and 15 Burpees.

If that is not possible then you record your slowest round for both the calories and slowest round for burpees and enter that total into WODify

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STRENGTH

Power Snatch

WOD

“One too Many” (AMRAP – Rounds and Reps)

“One Too Many”

AMRAP 10:

50 Double Unders (75 Singles)

10 Power Snatches

21 Toes to Bar

50 Double Unders

10 Power Snatches

15 Pull Ups

50 Double Unders

10 Power Snatches

9 Strict Pull-ups

RX+-95/65# (2nd C2B)

RX-75/55#

50-59-65/45#, Hangin KR, Jumping PU

60+-55/35#, Sit Ups, Ring Rows, 75 Jump Ropes

Basics-50 SIngles, Sit Ups, Ring Rows, PVC/BB
DESCRIPTION

We have a two-part snatch focused day ahead of us

Athletes will begin by building to a heavy single power snatch

This is a great opportunity to touch some heavier weights while working on moving well

The second part includes light snatches and a rotation of gymnastics movements

If athletes finish the 9 strict pull-ups, they cycle back to the top of the list

The score here is total rounds and reps

Choose weights and variations that allow at least 1 full round to be completed

POWER SNATCHES

Choose a lighter power snatch weight that can be cleared within 1-3 quick sets (10, 5-5, 4-3-3)

GYMNASTICS

Choose gymnastics variations that can be completed within 3 sets:

Toes to Bar: 7-7-7

Chest to Bar Pull-ups: 5-5-5

Strict Pull-ups: 3-3-3

DOUBLE UNDERS

Choose a rep number or variation that takes a minute or less to complete

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WOD

SINGLE VERSION – “Absolute Value” (Calories)

“Absolute Value”

Single Version

3 Rounds

1 Min- Cal on Bike

1 Min- 9 Kettlebell Swings

2 Min- Cal on Bike

2 Min- 15 Kettlebell Swings

3 Min- Cal on Bike

3 Min- 21 Kettlebell Swings

Subs

Cal on Rower

RX+-Same as RX

RX-53/35#

50-59-35/26#

60+-26/18#

Basics-5 Cals on Bike (7 if rower)5 KBS
DESCRIPTION

This workout will take 36 minutes total to complete

The score at the end of the workout is total calories accumulated on the machine

KETTLEBELL SWINGS

Once you have completed the given number of kettlebells rest the remainder of that time.

These swings finish all the way overhead

Choose a weight you can swing unbroken each round

If doing the Partner Workout

One Partner will do cals on the machine and the other Partner will do the given number of Kettlebell Swings… then they will switch

PARTNER VERSION “Absolute Value” (Calories)

Partner Workout “Absolute Value”

While P1 is on Machine, P2 does

given number of KBS then switch

3 Rounds

1 min Cals (P1). 9 KBS (P2)

1 Min Cals (P2). 9 KBS (P1)

2 Min Cals (P1). 15 KBS (P2)

2 Min Cals (P2). 15 KBS (P1)

3 Min Cals (P1). 21 KBS (P2)

3 Min Cals (P2). 21 KBS (P1)

Subs

Cal on Rower

RX+-Same as RX

RX-53/35#

50-59-35/26#

60+-26/18#

Basics-5 Cals on Bike (7 if rower), 5 KBS

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STRENGTH

0:00: Deadlift (Start Around ~60% 1RM & Build)

3 High Box Jumps

3 Deadlifts

1:30: Deadlift (Start Around ~60% 1RM & Build)

3 High Box Jumps

3 Deadlifts

3:00: Deadlift (Start Around ~60% 1RM & Build)

3 High Box Jumps

3 Deadlifts

4:30: Deadlift (Start Around ~60% 1RM & Build)

3 High Box Jumps

3 Deadlifts

6:00: Deadlift (Start Around ~60% 1RM & Build)

3 High Box Jumps

3 Deadlifts

WOD

“Juke Box” (Time)

“Juke Box”

5 Rounds For Time:

15 Deadlifts

12 Box Jump Overs

9 Front Squats

20 min Time Cap

RX+-155/105#, 24/20″

RX-115/85#, 24/20″

50-59-95/65#, 20/16″

60+-75/55#, Step Ups

Basics-9 DL, 7 Step Ups, 5 FS, BB/PVC
DESCRIPTION

This two part workout features a box and barbell in both portions:

Part 1: High box and heavier weights

Part 2: Lower box and a lighter weight

A new round of our strength piece begins every 90 seconds [0:00-1:30-3:00-4:30-6:00]

Start around 60% of your 1RM Deadlift and build with each set

These 3 reps should be performed unbroken

Stand to full extension on top of the box for these higher box jumps

The height is athletes choice

We expect “Juke Box” to take around 12-18 minutes to complete

Let’s cap this conditioning piece at 20 minutes

FRONT SQUATS & DEADLIFTS

We’ll choose our weight in the metcon based off the more difficult barbell movement: the front squat

Choose a moderate load that allows you to complete the 9 reps within 2 sets

The barbell will be taken from the floor for the front squats, not out of a rack

BOX JUMP OVERS

There is no need to stand to full extension on the jump overs

We recommend a jump down or step down instead of the rebounding option