WORKOUT OF THE DAY
MONDAY
WORKOUT BRIEF [0:00 – 5:00]
STRUCTURE: For 10 rounds athletes will spend 1 minute accumulating calories on the rower, then 1 minute accumulating calories on the bike then 1 minute completing as many shuttle runs as possible before resting for 1:00 before the next round begins.
STIMULUS: “Electric Triangle” is a “Pacer” workout.
STRATEGY: Athletes should aim to complete 50+ seconds of work at each station.
SCALING: Athletes should choose variations of each movement that allows them to complete 1:00 or work at a time.
SCORING: Athletes score today will be their total reps.
GENERAL/SPECIFIC WARM UP [05:00 – 13:00]
- 1:00 Bike
- 1:00 Row
- 0:30 Bike
- 0:30 Row
10 Meters of each:
Knuckle Draggers
Alternating Quad Stretch
Walking Active Samson
Side to Side Lunge
High Knees
Butt Kickers
4 Shuttle Runs
ROW
- 0:30 Legs only row
[Coach: Athletes sit tall on the seat, elbows stay locked out and no leaning] - 0:20 Hips Only Row
[Coach: With legs and arms extended, lean forward and lean back]
- 10 Strokes of No arms rowing (Legs+Hips)
[Coach: Arms extended, Extend legs then lean back, lean in and return]
- 10 Strokes, Arms only rowing
[Coach: athletes should pull with only their arms
- 10 Full Rowing Strokes, pausing in the catch position each time
[Coach: Legs then hips then arms, arms then hips then legs]
PRACTICE ROUND
- 0:30 Row
- 0:30 Bike
- 0:30 Shuttle Runs
WOD [16:00 – 55:00] [39:00]
“Electric Triangle”
-Takes the first couple seconds on each machine to pull hard/pedal fast and get the cals per hour up, then settle into a sustainable pace.
-Turn towards the same direction on each shuttle run
10 Rounds For Reps:
Minute 1: Calorie Row
Minute 2: Calorie Bike
Minute 3: Shuttle Runs
Minute 4: Rest
*Score = Total Reps
COOLDOWN [50:00 – 60:00]
MOBILITY
1:00 Couch Stretch (each side)
AFTER CLASS
Deadlift:
3-4 Sets:
1-2 Reps
MODIFICATIONS
ROW
-Any Cal Machine
TUESDAY
WORKOUT BRIEF [0:00 – 5:00]
STRUCTURE: In Part 1 Athletes will build to a heavy set of 5 Strict Presses. In Part 2 athletes will complete 5 rounds for time of 9 Clean & Jerks, 30 Double Unders, 9 Strict Pull-Ups then 30 more Double Unders to finish each round.
STIMULUS: “Razors Edge” is a “Threshold” workout.
STRATEGY: Athletes should aim to complete each round of clean and jerks in 1 set or less. Each set of Double Unders should be completed in 0:30 or less. Each Set of 9 Pull-Ups should be completed in 2 sets or less.
SCALING: Athletes should choose weights and reps that they can complete in the given time and sets.
SCORING: Athletes’ score in part one will be their heaviest load. Athletes score for part two will be the time it takes them to complete the workout
GENERAL WARM UP [5:00 – 8:00]
0:30 Active Samson
0:30 Push-Up to Down Dog
0:30 Jumping Jacks
0:30 Knuckle Draggers
0:30 Plank Shoulder Taps
0:30 Child’s Pose
TECHNIQUE & BUILD [8:00 – 24:00]
STRICT PRESS
- 0:30 Elbow Rotations
- 0:15 Strict Presses
- 3 Strict Presses, pausing overhead
[Coach: “BBQ” Squeeze the Belly Butt and Quads to form a stable base to press from]
STRICT PRESS [12:00]
- Build to a Heavy Set of 5
SPECIFIC WARM UP [24:00 – 32:00]
CLEAN & JERK
- 3 Cleans from Each Position, pockets, above the knee, mid shin
[Coach: Take 3 reps to look for front rack position, - 3 to look at hips in the catch and the last three to look for proper hip height in the setup position]
WOD [35:00 – 53:00] [18:00]
“Razor’s Edge”
-Hang on to the barbell unbroken
-Big shoulder day, take a second to recover slightly to push pace on the movement itself
PART 1: Strict Press [ALL TRACKS]
Build to a Heavy Set of 5
*Score = Heaviest Load
PART 2: “Razor’s Edge” [COMPETE]
5 Rounds For Time [18 Minute Cap]:
9 Clean & Jerks (95/65)[43/29]
30 Double Unders
9 Pull-ups
30 Double Unders
*Score = Time it takes to complete the workout
COOLDOWN [50:00 – 60:00]
MOBILITY
1:00 Active Twisted Cross
AFTER CLASS
5 Sets:
- 1 Power Clean
- 3 Push Jerks
WEDNESDAY
WORKOUT BRIEF [0:00 – 5:00]
STRUCTURE: athletes will complete 3 Rounds of 50 Sit-Ups or Toes to Bar, a 400m Run, 30 Burpees Over the Bar, and 20 Front Squats. At the end of each round athletes will rest 2:00 before continuing. The First and Third rounds begin with 50 Sit-Ups, the 2nd Round begins with 50 Toes to Bar.
STIMULUS: “Three Dimensional” is a Threshold workout.
STRATEGY: Athletes should aim to complete 50 Sit-Ups in 2:00 or less. Athletes should aim to complete 50 TTB in at least sets of 5. Each set of 30 Burpees Over the Bar should be completed in 2:30 or less. Each set of 20 Front Squats should be completed in 1:30 or less. Each 40mm Run should be completed in 2:30 or less
SCALING: Athletes should choose a number of Toes to Bar, Front Squats and Burpees over the bar that they can complete within the given times and sets.
SCORING: Athletes score will be their the time it takes them to complete the workout, including rest.
GENERAL WARM UP [5:00 – 8:00]
ten meters of each
- Knuckle Draggers
- Inchworm
- Side to Side Lunge
- Duck Walk
- 200m Jog
- 0:30 Pigeon Pose (left side)
- 0:30 Pigeon Pose (right side)
TECHNIQUE & BUILD [8:00 – 12:00]
- FRONT SQUAT
0:30 Air Squat Hold
with an empty barbell
- 0:15 elbow rotations
- 0:15 Back Squats
- 0:15 Good Mornings
- 5 Tempo Front Squats, Counting 0:05 down
[Coach: Athletes should break/flex at the hips and knees at the same time to initiate their squat, finish below parallel then stand]
get workout weight on the bar
SPECIFIC WARM UP [12:00 – 17:00]
SIT-UPS
5 Sit-Ups
RUN
200m Run
BURPEES OVER THE BAR
0:20 Frog Hops
2 Burpees
4 Hops over the bar
4 Burpees over the Bar
PRACTICE ROUND
5 Sit-Ups
200m Run
3 Burpees Over the Bar
2 Front Squats
WOD [20:00 – 50:00] [30:00]
“Three Dimensional”
-Push each movements knowing we have rest before the next round
-Hang on to the barbell to complete each round of 20 in two sets or less.
For Time [30 Minute Cap]:
50 Sit-ups
400 Meter Run
30 Burpees Over the Bar
20 Front Squats (115/85)[52/38]
Rest 2 Minutes
50 Toes to Bar
400 Meter Run
30 Burpees Over the Bar
20 Front Squats (115/85)[52/38]
Rest 2 Minutes
50 Sit-ups
400 Meter Run
30 Burpees Over the Bar
20 Front Squats (115/85)[52/38]
*Score = Time it takes to complete the workout, including rest
COOLDOWN [50:00 – 60:00]
MOBILITY
1:00 Pigeon pose (each side)
AFTER CLASS
Strict Press:
3-4 Sets:
1-2 Reps
MODIFICATIONS
SIT-UPS
-Reduce Reps
-Hollow Rocks/V-Ups
400m RUN
-Reduce Distance
-1000/800m Bike
-500/400m Row
-400/350m Ski
-30/24 Cal Fan Bike
BURPEES OVER THE BAR
–Reduce Reps
-Step up/over the bar
-Burpees in Place
-Frog Hops
FRONT SQUATS
-Reduce Reps
-Reduce Load
-Squat to a target
-Reverse Lunges
-Box Jumps
THURSDAY
WORKOUT BRIEF [0:00 – 5:00]
STRUCTURE: In Part 1 Athletes will Build to a Heavy Single on Deadlift. In Part 2 athletes will complete a 1 Mile Farmers Carry, every time athletes drop
STIMULUS: “Meathead Mile” is a Grind workout.
STRATEGY: Athletes should aim to complete at least 150m before dropping the dumbbells each time. Each set of push jerks should be completed unbroken.
SCALING: Athletes should choose a weight they can complete the given distance with.
SCORING: Athletes score in part 1 will be their heaviest load. Athletes score in part 2 will be the time it takes them to complete the workout.
GENERAL WARM UP [5:00 – 8:00]
- 0:30 Active Spiderman
- 0:30 Inchworm to Push-Up
- 0:30 Active Twisted Cross
- 10 Straight Legged Sit-Ups
- 1:00 Forearm/Wrist Stretch on floor
TECHNIQUE & BUILD [8:00 – 20:00]
DEADLIFT
with an empty barbell
- 0:15 Slow Good Mornings
- 0:15 Back Squats
- 0:15 Stiff Legged Deadlifts
get one set of plates on the bar
Athletes should pull the tension out of the bar before it leaves the ground, elbows are fully extended in the setup then athletes will pull just enough that theres tension in their upper body, they should be able to hear the bushing or bearing in their barbell pull to the top of the cylinder each time, so turn down the music and let em hear it!
- 5 Deadlifts, coach led
[Coach: Set-up, establish tension, stand, reset]
DEADLIFTS [12:00]
Build to a heavy Single
SPECIFIC WARM UP [20:00 – 25:00]
DB PUSH JERK
- 3 Single DB Push Press (each arm)
[Coach: Dip then Drive, look for heels on the ground in the dip]
- 3 Single DB Push Jerks (each arm)
[Coach: Jump, punch then stand, Look for stable midlines overhead, no flared ribs]
- 3 Double DB Push Jerks
FARMERS CARRY
- 5 Double DB Deadlifts
PRACTICE ROUND
- 100m Farmers Carry
- 5 Push Jerks
WOD [28:00 – 53:00] [25:00]
“Meathead Mile”
-Plan breaks early, hanging on to go as far as possible to start isn’t recommended
-Rest as much as possible to go at least 150m before the next break
PART 1: Deadlift
Build to a Heavy Single
*Score = Heaviest Load
PART 2: “Meathead Mile”
For Time [25 Minute Cap]:
1 Mile Double Dumbbell Farmers Carry (50’s/35’s) [22.5/15]
Every Break:
5 Push Jerks
*Score = Time it takes to complete the workout
COOLDOWN [50:00 – 60:00]
MOBILITY
1:00 Pec Stretch on Wall (each side)
AFTER CLASS
20:00 Any Machine
Every 2:00, complete 0:30 of an L-Sit
MODIFICATIONS
FARMERS CARRY
-Reduce Distance
-Reduce Load
-Med Ball Carry
DB PUSH JERK
-Reduce Reps
-Reduce Load
-Single DB Push Jerk
-Med ball Thruster
FRIDAY
WORKOUT BRIEF [0:00 – 5:00]
STRUCTURE: Today we perform the Hero Workout “Chad” in honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries and PTSD. Our goal is to honor Chad’s life and legacy and to raise awareness for suicide prevention.
STIMULUS: “CHAD” is a Grind.
STRATEGY: The approach here is simple: find a rhythm that you see yourself holding for 45+ minutes of work. It can be helpful to have a target number of step-ups to complete every minute.
SCALING: Today we can lower the box height for athletes or have athletes do bodyweight step ups. Advanced athletes can wear a ruck or loaded backpack. Rx weight is (45/35 lb)
SCORING: Today’s score is the time it takes to complete the workout. We can cap the workout at 50 Minutes if running a 60:00 class. If we have the ability to lengthen class times, you can plan for athletes to finish in 45-70 Minutes.
SPECIFIC WARM UP [0:00 – 5:00]
0:30 Active Spiderman
0:30 Downdog
0:30 Lateral Box Step Ups
0:30 Active Samson
0:30 Alternating Quad Stretch
0:30 Left Side Couch Stretch
0:30 Right Side Couch Stretch
BOX STEP UPS
0:30 Box Step Ups
Coach: Whole foot on the box Drive through heel Stand to full Extension Alternate every rep
WOD [8:00 – 58:00] [50:00]
“CHAD”
-Athletes can create smaller checkpoints by switching what side of the box you step up to every 25-50 reps. You can utilize all 4 sides of the box. This essentially makes it 5-10 rotations around the box for 1,000 reps.
-For efficiency in this high rep workout, athletes’ foot they step up to the box should be the first foot off the box. This helps athletes quickly alternate and keep track of which leg they are on.
-It can be helpful for athletes to have a target number of step-ups to complete every minute.
From Sara Wilkinson, Gold Star Spouse:
“My husband, Navy SEAL Chad Wilkinson, served honorably for 21 years. When Chad took his life he had everything to live for: myself and our children, extended family, his fellow brothers and our community.
This is a silent disease where symptoms, triggers and warnings are often recognized too late. Chad is not alone, this is a silent epidemic with the enemy sneaking quietly into our homes and it has to stop. We want to use Chad’s life and legacy to raise awareness for suicide prevention. Our hope is to remove mental health stigmas, and encourage people to reach out, one step at a time, no matter who you are.
Our goal is to honor Chad and all Veterans currently struggling this and every Veterans Day moving forward. I hope you’ll join me and our community in doing the Hero WOD that Dave Castro named after my husband Chad, supporting the Navy SEAL Foundation.”
“CHAD” [ALL TRACKS]
For Time:
1,000 Box Step-ups (20″)(45/35)
*Score = Time it takes to complete the workout.
COOLDOWN [58:00 – 60:00]
MOBILITY
1:00 Seated Quad Stretch
MODIFICATIONS
BOX STEP UPS
⁃Reduce Reps
⁃Reduce Height
⁃Reduce Weight
⁃500 Walking Lunge Steps or 1 Mile Walking Lunge (No Weight)
SATURDAY
WORKOUT BRIEF [0:00 – 5:00]
STRUCTURE: In Teams of 3, athletes will complete as many rounds and reps as possible in 30:00 of; 100 Air Squats, 100 Sit-Ups, 100 Push-Ups and 100 Pull-Ups. Every 4:00 and to start the workout, athletes will run 400m together as a team.
STIMULUS: “Its the Little Things” is a Team Sprint workout.
STRATEGY: Do at least 5 reps at a time of each movement. Athletes should aim to run 400m each time in 2:00 or less.
SCALING: Athletes should be able to complete 5 reps at a time of each movement at a time.
SCORING: Athletes score today will be the time it takes their team to complete the workout.
GENERAL/SPECIFIC WARM UP [05:00 – 17:00]
- 0:30 Active Spiderman
- 0:30 Hollow Hold
- 0:30 Superman Hold
- 0:30 Pigeon Pose (left side)
- 0:30 Pigeon Pose (right Side)
- 0:30 Squat Hold
AIR SQUATS
- 5 Air Squats
[Coach: Review full range of motion standards, full depth/extension]
SIT-UPS
5 Abmat Sit-Ups
[Coach: Review Full range of motion standards, shoulders touch the floor, shoulders come over the hips at the top.
PUSH-UPS
- 0:30 Front Plank (on hands)
[Coach: This is the top of a push-up] - 5 Hand Release Push-Ups
[Coach: this is the top and the bottom - 5 Push-Ups
PULL-UPS
- 10 Scap Retractions
- 5 Kip Swings
- 1-3 Strict Pull-Ups
- 5 Pull-Ups
RUN
- 200m Jog
–
–
–
WOD [20:00 – 50:00] [30:00]
“It’s the Little Things”
-Athletes must wait for their slowest partner to finish the run before continuing forward and picking up where they left off in their bodyweight movements.
-FULL RANGE OF MOTION OF EVERY MOVEMENT
[TEAMS OF 3]
AMRAP 30:
100 Air Squats
100 Sit-ups
100 Push-ups
100 Pull-ups
Every 4 Minutes: [Starting at 0:00]:
400 Meter Team Run
*Score = Total Rounds + Reps
COOLDOWN [50:00 – 60:00]
MOBILITY
1:00 Calf Stretch on Post (each side)
AFTER CLASS
[Squat Snatch]
5 Sets of 3
MODIFICATIONS
400M RUN
-Reduce Distance
-500/400m Row
-1000/800m Bike
-400/350m Ski
-30/24 Cal Fan Bike
AIR SQUATS
-Reduce Reps
-Define Range of Motion (squat to a ball)
-Reverse Lunges
SIT-UPS
-Reduce Reps
-Hollow Rocks/V-Ups
PUSH-UPS
-Reduce Reps
-Elevate Hands
-Knee Push-Ups
PULL-UPS
-Reduce Reps
-RIng Rows
-Banded Pull-Ups
-Strict Pull-Ups