Workout of the Day
CONDITIONING:
WORK CAPACITY:
1. WOD
5 Rounds for time of:
10 Deadlifts (225/155)
50 Double Unders
1a. Limited Equipment WOD
5 Rounds for time of:
20 Dumbbell Deadlifts (50/35)
50 Double Unders
1b. No Equipment WOD
5 Rounds for time of:
10 Sit-ups
10 Supermans
50 Jumping Jacks
CONDITIONING:
WORK CAPACITY:
1. WOD
AMRAP in 3 minutes x 6 rounds
10 Power Snatch (115/80)
Max Calorie Row
Rest 2 minutes
Increase weight 5/10lbs each round
1a. Limited Equipment WOD
AMRAP in 3 minutes x 6 rounds
20 Alternating Dumbbell Snatch (50/35)
Max 10 meter Shuttle Sprints
Rest 2 minutes
1b. No Equipment WOD
AMRAP in 3 minutes x 6 rounds
20 Burpees
Max 10 meter Shuttle Sprints
Rest 2 minutes
CONDITIONING:
Run 800 meters
WORK CAPACITY:
1. WOD
3 Rounds for time:
400 meter Run
3 Rounds of “Cindy”
5 Pull-ups
10 Push-ups
15 Squats
1a. Limited Equipment WOD
3 Rounds for time of:
400 meter Run
3 Rounds of:
5 Bent-Over Rows
10 Push-ups
15 Squats
1b. No Equipment WOD
3 Rounds for time of:
400 meter Run
10 Reverse Burpees
15 Plank Push-ups
CONDITIONING:
Run 400 meters
WORK CAPACITY:
1. WOD
10 Rounds for time of:
12 Deadlifts (115/80)
9 Hang Squat Cleans (115/80)
6 Push Jerk (115/80)
1a. Limited Equipment WOD
10 Rounds for time of:
12 Dumbbell Deadlifts (50/35)
10 Dumbbell Hang Squat Cleans (50/35)
8 Dumbbell Push Jerk (50/35)
1b. No Equipment WOD
10 Rounds for time of:
12 Good Mornings
10 Jumping Squats
8 Burpees
CONDITIONING:
Athletes Choice
WORK CAPACITY:
1. WOD
For Time:
50 Air Squats
800 meter Run
50 Lunges
800 Meter Run
50 Burpees
800 meter Run
50 Push-ups
CONDITIONING:
Athletes Choice
WORK CAPACITY:
1a. Limited Equipment WOD
4 Rounds for time of:
12 Single Arm Devils Press (50/35)
20 Single Arm Thrusters (50/35)
1b. No Equipment WOD
4 Rounds for time of:
10 Sit-ups
10 V-ups
10 Tuck Jumps
10 second Hollow Hold
CONDITIONING:
Athletes Choice
WORK CAPACITY:
1. WOD
AMRAP in 20 minutes of:
21 Kettlebell Swings (24/16)
15 Kettlebell Sumo Deadlift High Pull (24/16)
9 Push-ups
1b. No Equipment WOD
AMRAP in 20 minutes of:
21 Good Mornings
15 Supermans
9 Push-ups
CONDITIONING:
Athletes Choice
WORK CAPACITY:
1. WOD
5 Rounds for time of:
20 Push Press (95/65)
20 Front Squats (95/65)
30 Front Rack Lunges (95/65)
1a. Limited Equipment WOD
5 Rounds for time of:
10 Dumbbell Push Press Right Arm (50/35)
10 Dumbbell Push Press Left Arm (50/35)
20 Dumbbell Goblet Squats (50/35)
30 Dumbbell Lunges (50/35)
1b. No Equipment WOD
5 Rounds for time of:
10 Burpees
20 Jumping Squats
30 Mountain Climbers
CONDITIONING:
Athletes Choice
WORK CAPACITY:
1. WOD
AMRAP in 12 minutes of:
8 Bar Facing Burpees
25 Double Unders
1a. Limited Equipment WOD
AMRAP in 12 minutes of:
8 Dumbbell Facing Burpees
25 Double Unders
1b. No Equipment WOD
For time:
200 V-ups
Every 2 minutes
25 Jumping Jacks
CONDITIONING:
Athletes Choice
WORK CAPACITY:
1. WOD
10 Rounds for time of:
200 meter Run
10 Power Snatch (95/65)
10 Overhead Squats (95/65)
1a. Limited Equipment WOD
10 Rounds for time of:
200 meter Run
10 Alternating Dumbbell Snatch (50/35)
10 Single Arm Overhead Squat (50/35)
1b. No Equipment WOD
10 Rounds for time of:
200 meter Run
20 Jumping Lunges
CONDITIONING:
Athletes Choice
WORK CAPACITY:
For Time:
24-21-18-15-12-9-6-3
Hang Squat Clean
Push-ups
CONDITIONING:
Athletes Choice
WORK CAPACITY:
For Time:
60 DB Deadlifts
60 DB Front Rack Lunge
60 DB Floor Press
60 Burpees
CONDITIONING:
Athletes Choice
WORK CAPACITY:
AMRAP in 15 minutes of:
20 Dumbbell Push Press
40 Air Squats
20 Mountain Climbers
40 Double Unders
CONDITIONING:
Athletes Choice
WORK CAPACITY:
For Time:
30 Burpees
60 Dumbbell Snatches
30 Burpees
60 Dumbbell Clean and Jerk
30 Burpees
CONDITIONING:
Athletes Choice
WORK CAPACITY:
AMRAP in 12 minutes of:
3 DB Deadlifts (Each Side)
3 Renegade Rows (Each Side)
6 DB Deadlifts
6 Renegade Rows
9 DB Deadlifts
9 Renegade Rows
Etc…
CONDITIONING:
Athletes Choice
WORK CAPACITY:
10 Rounds for time of:
20 Single Arm Thrusters
40 Double Unders
CONDITIONING:
Athletes Choice
WORK CAPACITY:
14 minute AMRAP
6 Devils Press Right Arm
6 Devils Press Left Arm
12 Goblet Squat
24 Double Unders
CONDITIONING:
Athletes Choice
WORK CAPACITY:
AMRAP in 20 minutes of:
400 meter Run
20 DB/KB Power Cleans
CONDITIONING:
Athletes Choice
WORK CAPACITY:
AMRAP in 12 minutes of:
80 Lateral Jumps Over Dumbbell
60 Air Squats
40 Shoulder to Overhead
CONDITIONING:
Athletes Choice
WORK CAPACITY:
4 Rounds For Time of:
400 meter Run
40 Flutter Kicks
40 Russian Twists
