Workout Of The Day

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WOD

“This is 40” (Time)

“This is 40”

For Time:

400 Meter Run, 40 Wallballs

400 Meter Run, 40 Power Snatches

400 Meter Run, 40 Pull-ups

400 Meter Run, 40 Overhead Squats

400 Meter Run, 40 Box Jumps

400 Meter Run, 40 Thrusters

30 min Time Cap

Subs:0-500m Row or 25/18 Cal Bike

RX+-Same as RX

RX -20/14#, 10/9′, 65/45#, 24/20″

50-59-14/10#, 10/8′, 55/35#, 20/16″, Jumping Pull Ups

60+-10/6#, 10/8′, 55/35#, Step ups, 200m Runs, Ring Rows

Basics-200m Runs, Ring Rows, Step Ups

15 of each movement
DESCRIPTION

* Kicking off the weekend with a workout has a little bit of everything: cardio, weightlifting, and gymnastics

* We’re going light and long today, with this workout likely lasting between 25-30 minutes

* As a general rule of thumb, each non-running movement should take 2-3 minutes to complete

WALLBALLS

* Choose a weight that you could complete for 50+ unbroken reps when fresh

* Men throw to 10 feet and Women throw to 9 feet

BARBELL MOVEMENTS

* All three of these weights should be incredibly light

* Choose a load that you could cycle for 40+ unbroken reps when fresh

* Ideally all movements are performed at the same weight, even if that means one is lighter than the others

PULL-UPS

* If you have 20+ unbroken pull-ups when fresh, let’s complete this station as written

* Referencing our rule of thumb, this should be something you can complete within 3 minutes (~13 on the minute)

* Adjust your number or variation to meet this recommendation

BOX JUMPS

* These are standard box jumps, which require full extension at the top of each rep

* Jump up to the box for “RX”

* We encourage all athletes to step off or jump off the box instead of the riskier “rebounding” option

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STRENGTH

Push Jerk (10 EMOM x 2)

WOD

“The Landlord” (AMRAP – Rounds and Reps)

“The Landlord”

AMRAP 12:

35 Double Unders (50 Singles)

9 Deadlifts

7 Hang Power Cleans

5 Push Jerks

RX+-155/105#

RX -135/95#

50-59-115/75#

60+-75/55#, 35 Singles

Basics-8 AMRAP – 35 Singles, PVC/BB
DESCRIPTION

* Today’s two-part training day will focus on the push jerk, as that will be the most difficult barbell movement in our conditioning piece

* Part 1 is a 10-minute EMOM of 2 push jerks from the floor

* Athletes have the option of building in weight or staying at a challenging load across

* The goal here isn’t to go super heavy, rather it’s to hang out at or just above workout weight

* This ‘on the minute’ work is a chance to dial in technique and get comfortable cycling moderately heavy reps

* Record your weight as the heaviest load lifted over the 10 minutes

* Part 2 is a conditioning piece that focuses on moderate weight barbell cycling

* Your score over the 12 minutes of work is total rounds + reps completed

* We can expect to complete 4-6 rounds within this time (1 round every 2-3 minutes)

DOUBLE UNDERS

* The double under rep number is designed to be small and manageable

* Choose a rep number or variation that can be completed in 45 seconds or less

BARBELL MOVEMENTS

* Let’s use a singular barbell weight based off the most challenging movement: the push jerk

* This should be a load that allows you to complete the 5 reps unbroken each round

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WOD

“Catch Fire” (Time)

“Catch Fire”

3 Rounds For Time:

1,000 Meter Row

200 Meter Farmers Carry (2DB)

40 Reverse Lunges

30 min Time Cap

Subs:-50/35 Cal Bike or 800m Run

RX+-50/35#

RX -35/20#

50-59-20/15#

60+-750m Row, 15/10# Goblet Squats

Basics-250m Row, 200m FC 10/8#, 10 Reverse Lunges
DESCRIPTION

* Your score for this “grunt work” style session is the total time it takes to complete the 3 rounds

* This long and sweaty piece will take between 20-30 minutes to complete

FARMERS CARRY

* 2 dumbbells are prescribed for this station, but you can also use kettlebells if you’re short on equipment

* Choose a load that allows you to complete the 200 meters with 1 break when fresh

WALKING LUNGE

* These lunges are just completed with bodyweight, no external loads

* The back knee should make contact with the ground

* Stand to full extension with the lower body between steps

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STRENGTH

1: Front Squat (15 min to establish 1 rep)

WOD

“Satan’s Whiskers” (Time)

Satan’s Whiskers

3 Rounds For Time:

10 Front Squats

10 Pull-ups

10 Burpees

10 min Time Cap

RX+-165/115#, Chest to Bar

RX -135/95#

50-59-115/75#, Jumping Pull Ups

60+-95/65#, Ring Rows

Basics-PVC/BB FS, Ring Rows
DESCRIPTION

* This two-part training day will focus on heavier front squats

* We’ll start by taking 15 minutes to build to a heavy single in Part 1

* In Part 2, we’ll repeat a CompTrain Benchmark workout called “Satan’s Whiskers”

* The 3 rounds are meant to be fast and furious

* Previous times for this benchmark range from 3-8 minutes

* Volume is low, so we’re looking to keep the intensity high

FRONT SQUATS

* The barbell comes from the rack for our strength piece, but from the floor in “Satan’s Whiskers”

* This should be a moderately heavy weight that allows you to complete the work in 1-2 sets

* Get outside your comfort zone a bit with a weight that you’ll have to grind through for 10 reps

* You can squat clean the first rep if you’d like to

PULL-UPS

* With such a short workout, we’re looking to push for big sets today

* Choose a rep number or variation that you can complete in 1-2 sets

* RX+ requires Chest to Bar Pull Ups

BURPEES

* These are standard burpees

* Chest and thighs touch the floor in the bottom

* You can jump-up or step-up off the floor

* Reach full extension at the top with some air under the feet and a small clap overhead

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WOD

“Wave Runner” (Time)

“Wave Runner”

On the 5:00 x 6 Rounds:

350/300 Meter Row

200 Meter Run

15 Kettlebell Swings

Score Slowest Round

Subs:

For the Row- 18/15 Cal Bike

For the Run – 250m Row or 15/12 Bike

RX+-Same as RX

RX -50/35#

50-59-35/26#

60+-26/18#

Basics-200m Row, 100m Run, 7 KBS
DESCRIPTION

* We’ll complete the 3 listed stations for time and then rest with whatever time remains in the 5-minute window

* New rounds begin on the (0:00-5:00-10:00-15:00-20:00-25:00)

KETTLEBELL SWINGS

These are full swings that finish all the way overhead

Choose a weight that allows you to complete the 15 with 1-2 breaks (8/7, 5/5/5)

* These rounds should take 4 minutes or less to complete, giving you at least 1 minute to recover between

* Adjust distances, weight or intensity to meet that recommendation

* Record your times for each round, as your final score is the slowest of the 6 efforts

AFTER PARTY

Midline SU WSU (Time)

Midline

4 Rounds:

15 Sit Ups

:20 Seconds Rest

-then-

1 Round:

50 Weighted Sit Ups

RX+- 50/35

RX-35/20

M1- 20/15

M2-15/10

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WOD

“Shot Caller” (Time)

“Shot Caller”

5 Rounds:

21 Wallballs

18 Alternating DB Power Snatches

15 Box Jumps

12 Toes to Bar

25 min Time Cap

RX+-Same as RX

RX-20/14# 10/9′, 50/35#, 24/20″

50-59-14/10#, 10/8′, 35/20#, 20/16″

60+-10/6#, 10/8′, 20/15#, Step Ups

Basics-9 WB, 8 DB Snatch, 7 Step Ups, 6 Sit Ups
DESCRIPTION

* Today’s 5-round workout has a nice mix of non-barbell weightlifting and gymnastics

* We expect this piece to take between 18-25 minutes to complete

* The goal is to choose weights, variations, or rep schemes that allow the work to be completed under the cap

* This works out to 5 minute rounds, or a 1:15 average per movement

WALLBALLS

* Choose a weight that you could complete for 50+ unbroken reps when fresh

* Men throw to 10 feet and Women throw to 9 feet

ALTERNATING DUMBBELL POWER SNATCHES

* Let’s choose a weight that can be completed for 30+ reps unbroken when fresh

* We’ll alternate arms on every rep for a total of 9 each side

* Both heads of the dumbbell should make contact with the floor between the feet

BOX JUMPS

* These are standard box jumps, which require full extension at the top of each rep

* Jump up to the box for “RX”

* We encourage all athletes to step off or jump off the box instead of the riskier “rebounding” option

TOES TO BAR

* If you have 15+ toes to bar unbroken, let’s complete this station as written

* If you’re not there yet, consider reducing reps or doing Hanging Knee Raises, Lying T2B or Sit Ups

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WOD

“Roundabout” (Time)

“Roundabout”

5 Rounds:

27/21 Calorie Assault Bike

21 Russian Kettlebell Swings

15 Push-ups

25 min time cap

Subs:-35/25 Calorie Row or 400m Run

RX+-70/53#

RX -53/35

50-59-35/26#, PUsh up on knees

60+-26/18#, Push up on knees

Basics-15 Cal Row, 10 RKBS, 5 Push Up on knees
DESCRIPTION

* We’ll finish out the week with a workout that balances out cardio, simple weightlifting, and gymnastics

* Alternating muscle groups with each movement (lower body push, lower body pull, upper body push) should allow us to maintain bigger sets and a higher effort throughout this triplet

* We expect this 5-rounder to take between 18-25 minutes to complete

ASSAULT BIKE

* If you’re short on bikes, stagger heats by 3 minutes

* See “modifications” for Assault Bike alternatives

RUSSIAN KETTLEBELL SWINGS

* Russian Kettlebell Swings finish with the arms parallel to the ground

* Let’s choose a moderate weight that allows you to complete the 21 reps witin 2 sets each round (Ex: 12-9)

PUSH-UPS

* If you have 20+ unbroken push-ups when fresh, let’s complete this station as written

* If you’re not there just yet, consider reducing reps or choosing a variation from “modifications”

* This movement is ideally cleared in 1 minute or less