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WORKOUT OF THE DAY​

Get StARTED

Saturday 01SEPT18

8/31/2018

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PARTNE​R WOD

Divide work/reps. 1 partner works while the other rests (except for the rows). 

2000m row (partner not rowing must hold a plank) 
100 box jump-overs 
200 DUs (sc: 2x SUs) 
100 box jump-overs 
2000m row (partner not rowing must hold a plank) 



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Friday 31AUG18

8/30/2018

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S/T
A. Thoracic mobility drills 

B. Movements & standards for the WOD

WOD

21-15-9
S2OH (105/75) 
back squats (from the floor) 
hang power cleans 

*5 min rest* 

21-15-9 
strict press (75/45) 
back squats 
hang power snatch

record both "21-15-9" times for athletes' score


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Thursday 29AUG18

8/29/2018

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S/T
A. 10-15 mins to devote to gymnastic skill work of choice. Options could include: 
-T2B
-L-sits
-MUs/bar MUs
-handstands/handstand walking

B. Superset 3 rounds: 
15 back extensions
1 min plank 
:60 rest (after the plank) 

WOD
3 rounds for reps

1 min DUs (sc: none!) 
1 min DB rows (standing, 2x30/2x20) 
1 min hollow rocks
1 min supermans
1 minute rest

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Wednesday 29AUG18

8/28/2018

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S/T
A. Superset 4 rounds: 
8-10 front squats (build each round- last round should be heavy but not hitting failure) 
:60 rest
:30 chest-facing-wall HS hold 
:60 rest

B. 5-10 mins of HSPU practice/technique
​
WOD
16 min EMOM

Min 1: 5 HSPU (sc: 2 wall walks) 
Min 2: 15 med ball slams (20/14) 
Min 3: 5 burpees + 5 squat jumps
Min 4: 20 DUs (sc: 30 SUs) 

etc. 
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Tuesday 28AUG18

8/27/2018

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Picture
S/T 
A. Superset 4 rounds: 
6-8 challenging ring rows (elevated feet, parallel, as close to parallel as possible, etc.) 
:60 rest
10-12 DB rear delt flyes 
:60 rest 

B. Supinated bicep curls 
3x 8-12

WOD
12 min AMRAP

20 USA KB swings (24/16)
15 wall balls (20/14)
5 pullups (sc: jumping pullups) 
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August 26th, 2018

8/26/2018

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Picture
S/T
Superset 4 rounds: 
6-8 BB strict presses at 60%
:60 rest
10 V-ups/Knee-ups with 3 sec negative
:60 rest


WOD
2 RFT

800m run 
40 abmat situps
30 DB snatches (15/side) (50/35)
20 pushups 
10 burpees 


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Saturday 25AUG18

8/23/2018

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PARTNER WOD
for time. Break up reps as desired, in this order:

100 box jumps
100 jumping pull ups
​100 RKBs (24/16)
100 walking lunge steps
100 K2E
100 push press (45/35)
100 superman
100 wall balls (20/14)
100 burgers
​100 DUs/200 SUs
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Friday 24AUG18

8/23/2018

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S/T
​A. Movements/standards for the WOD

B. 30 back extensions (can be performed as "cash-out")

WOD
"Incredible Hulk"
20 min AMRAP

5 deadlifts (115/75)
5 hang power cleans
5 front squats
5 push press
5 back squats
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Thursday 23AUG18

8/22/2018

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S/T
A. Work up to 5RM OH squat

B. Superset 4 rounds: 

3 OH squats (at weight above) 
:60 rest
max unbroken strict hanging leg raises 
:60 rest 
​
WOD
2 RFT

100 DUs/200 SUs
800m row

CASH-OUT
25 l-sit situps
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Wednesday 22AUG18

8/21/2018

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Picture
S/T
A. Bench press
1x6-8 @ 75%
2x3 @ 85% 
then work up to a heavy single (1RM) 


WOD
3 rounds for reps*

Min 1: max cals on AB 
Min 2: max T2B (sc: hanging knee raise)
Min 3: max pushups
Min 4: max wall balls (20/14)
Min 5: rest 

​*everyone starts at different stations so AB can be used by the most people but rowing machine is an option if necessary. Everyone rests together on the 5th minute.


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  • ABOUT+
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