WORKOUT OF THE DAY

MONDAY

WORKOUT BRIEF [0:00 - 5:00]

STRUCTURE: Athletes will complete four 6:00 AMRAPs of Rowing and Front Squats before a variation of burpees in the time remaining. Every round starts with 1000/800m on the Rower, then 12 Front Squats. Following those movements athletes will complete as many Burpees over the Bar in the time remaining in the first round. In the second round athletes will complete as many burpees to a target in the time remaining, then burpee pull ups in the third round and finally Burpee Box Jumps to finish the fourth round


STIMULUS: “Home Plate” is a Sprint Pacer workout.


STRATEGY: Athletes should complete each 1000/800m Row in 4:15 or less. Each set of 12 Front Squats should be completed in 0:45 or less. This leaves 1:00 to accumulate each version of Burpees.


SCALING: Athletes should select a distance for the row that they can complete in the given time. Athletes should select a weight and number of reps for front squats that they can complete in 2 sets or less in the given time. Athletes should choose variations for each kind of burpees that they can complete continuously for 1:00 at at time.


SCORING: Athletes score today will be their total reps of Burpees

GENERAL WARM UP [5:00 - 10:00]

  • 0:30 Easy Row
  • 0:30 Active Spiderman
  • 0:30 Knuckle Draggers
  • 0:30 Row
  • 0:30 Box Step-Ups
  • 0:30 Push-Up to Down Dog
  • 0:30 Row
  • 0:30 Pigeon Pose (left side)
  • 0:30 Pigeon Pose (right side)

TECHNIQUE & BUILD [10:00 - 15:00]

BURPEE VARIATIONS

  • 0:20 Frog Hops
  • 10 Scap Retractions
  • 0:30 Box Step-Ups
  • 5 Kip Swings
  • 4 Hops Over the Bar
  • 4 Box Jumps
  • 2 Pull-Ups
  • 2 Slow Burpees
  • 2 Burpees over the bar
  • 2 Burpees to a Target (Out of standing flat footed reach)
  • 2 Burpee Pull-Ups
  • 2 Burpee Box Jumps

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SPECIFIC WARM UP [15:00 - 23:00]

ROW

  • 1:00 Row

 

FRONT SQUATS

with an empty barbell

  • 0:15 Good Mornings
  • 0:15 Back Squats
  • 0:15 Elbow Rotations
  • 0:15 Strict press
  • 0:15 Stiff Legged Deadlift
  • 0:15 Front Squats

 

  • 3 Pausing Front Squats, 0:03 Negative
    [Coach: Count out the tempo for athletes, loo for shifts in torso positioning on the descent.]

get workout weight on the bar [3:00]

 

PRACTICE ROUND
100m Row
4 Front Squats
4 Burpees over the bar

WOD [26:00 - 50:00] [24:00]

“Home Plate”
-Come out easy in the first couple rounds, aim to complete similar numbers of reps on burpees each round, leaving gas in the tank for when variations get harder.
-Hold on for front squats, recover on the rower.

 

AMRAP 6:

  • 1,000/800 Meter Row
  • 12 Front Squats (155/105)
  • Max Burpees Over the Bar

    AMRAP 6:
  • 1,000/800 Meter Row
  • 12 Front Squats (155/105)
  • Max Burpee to a Target

    AMRAP 6:
  • 1,000/800 Meter Row
  • 12 Front Squats (155/105)
  • Max Burpee Pull-ups

    AMRAP 6:
  • 1,000/800 Meter Row
  • 12 Front Squats (155/105)
  • Max Burpee Box Jumps (24"/20")

    [Kilos = 70/48]

    *Score = Total Burpee Reps

COOLDOWN [50:00 - 60:00]

MOBILITY
1:00 Coach Stretch (each side)

 

AFTER CLASS

2-3 Sets:
12-20 Strict Pull-ups

Rest 1 Minute Between Sets

MODIFICATIONS

1000/800m ROW
-Reduce Distance
-Run 800m
-2000/1600m Bike
-60/48 Cal Fan Bike
60/48 Cal Ski Erg

 

FRONT SQUATS
-Reduce Load
-DB Goblet Squat
-Squat to a Target
-Weighted Lunges

 

BURPEE VARIATIONS
-Reduce Range of motion, lower target, jumping pull-ups, short box
-Reduce intensity, step up from burpee,

TUESDAY

WORKOUT BRIEF [0:00 - 4:00]

STRUCTURE: In Part 1 athletes will build to a heavy single Strict Press. In part 2 they will complete 15 unbroken clean and jerks then bike 3000/2400m, rest 3:00 then complete 12 C&J unbroken, then bike 3000/2400m again before resting 3:00 again and completing a last round of 9 clean and jerks and a final 3000/2400m bike. Every time athletes break on the barbell they must complete 500/400m on the bike before continuing.


STIMULUS: ‘the Sweet Escape” is a Grindy Threshold workout.


STRATEGY: athletes should take 6:45 or less on every bike. Each round of clena and jerks should be a battle between 1-2 sets, athletes should not have more than one penalty per round.


SCALING: Athletes should choose a weight on the barbell that they find challenging or are not 100% sure if they can hang on to for a set of 15 but think it may be possible.


SCORING: In Part 1 athletes' score will be their heaviest load. In Part 2 it will be the time it takes them to complete the workout.

-

TECHNIQUE & BUILD [04:00 - 15:00]

STRICT PRESS

with an empty barbell

  • 0:15 Good Mornings
  • 0:15 Back Squats
  • 0:15 Elbow Rotations
  • 0:15 Strict Presses
  • 0:15 Stiff Legged Deadlifts
  • 0:15 Front Squats
  • 3 Strict Presses, Pausing overhead
    [Coach: Assess midline position and lockout, particularly at the elbows]

STRICT PRESS [9:00]

Build to a Heavy Single

GENERAL/SPECIFIC WARM UP [15:00 - 19:00]

with an empty barbell

  • 3 Cleans from Each Position; Pockets, Above the Knee, Mid shin.
    [Coach: Pull Bar to shoulders quickly, elbows through, hips back.

 

  • 3 Push Jerks, Pausing in catch
    [Coach: Ribs down, midline focus today.]

 

get workout weight on the bar [2:00]
Bike for 0:30 after adding weight to the bar each time

WOD [22:00 - 57:00] [35:00]

“The Sweet Escape”
-HANG ON! Every break on the bar adds 1:00 today.
-Recover on the bike/wait before picking up the bar to ensure a large set.

 

PART 1: Strict Press

Build to a Heavy Single

*Score = Heaviest Load

 

PART 2: "The Sweet Escape” 

For Time:
15 Unbroken Clean & Jerks
3,000/2,400 Meter Bike Erg

Rest 3 Minutes

12 Unbroken Clean & Jerks
3,000/2,400 Meter Bike Erg

Rest 3 Minutes

9 Unbroken Clean & Jerks
3,000/2,400 Meter Bike Erg

[Every Break]:
500/400 Meter Penalty Lap

Barbell: [61/43]

*Score = Time it takes to complete the workout

COOLDOWN [50:00 - 60:00]

MOBILITY
1:00 Couch Stretch (each side)

 

AFTER CLASS

2-3 Sets:
12-20 Strict Handstand Push-ups

Rest 1 Minute Between Sets

MODIFICATIONS

CLEAN & JERK
-Reduce Load
-Just Clean
-DB Hang Clean and Jerk
-Heavy KB Swings

BIKE
3000/2400=1500/1200m Row, 1200/900m ski, 1200m Run

500/400=250/200m Row, 250/200m Ski, 200m Run

WEDNESDAY

WORKOUT BRIEF [0:00 - 5:00]

STRUCTURE: Athletes will complete 5 rounds for tome of 50 air squats a 400m run, 30 Sit-ups, 20 Push-Ups, and 10 Strict Pull-Ups. We are gonna cap this workout at 40:00.


STIMULUS: “Me Myself and I” is a Threshold workout.


STRATEGY: Break large sets up early also youtube not forced into a breach of data..


SCALING: Choose rep schemes that make it doable within the given tim and every movement in a large set.


**SCORING:**The time it takes to complete the workout.

GENERAL/SPECIFIC WARM UP [05:00 - 12:00]

  • 0:30 Active Spiderman
  • 0:30 Knuckle Draggers

 

  • 0:30 Side to Side Lunge
  • 0:30 Walking in Active Samson
  • 0:30 Alternating Quad Stretch
  • 0:30 Side Shuffle out and back

 

  • 0:30 Couch Stretch (left side)
  • 0:30 Couch Stretch (right side)
  • 0:30 Pigeon Pose (left side)
  • 0:30 Pigeon Pose (right side)

 

PRACTICE ROUND

  • 10 Air Squats
  • 200m Run
  • 6 Sit-Ups
  • 4 Push-Ups
  • 2 Pull-Ups

-

-

-

WOD [12:00 - 52:00] [40:00]

“Me Myself and I”
-Take planned breaks on the dumbbells, try to hang on for most other stuff.
-Push to hold large sets on the more tiring movements.

 

5 Rounds For Time [40 Minute Cap]:

  • 50 Air Squats
  • 400 Meter Run
  • 30 Sit-ups
  • 20 Push-ups
  • 10 Strict Pull-ups

    *Score = Time it takes to complete the workout

COOLDOWN [50:00 - 60:00]

MOBILITY

  • 1:00 Frog Stretch

 

AFTER CLASS

2-3 Sets:

  • 5-7 Legless Rope Climbs

Rest 1 Minute Between Sets

MODIFICATIONS

AIR SQUATS
-Reduce Load
0Define Range of Motion

400m Run
-Reduce Distance
-1000/800m Bike
-500/400m Row

THURSDAY

WORKOUT BRIEF [0:00 - 5:00]

STRUCTURE: In Part 1 athletes will build to a Heavy Set of 15 Deadlifts. In Part 2 athletes will complete 1 round of a 200m Farmers carry, 60/40 cal bike, 20 DB Box Step overs, 60/40 cal bike, 20 DB Box Step overs another 60/40 cal bike ans a 200m Farmers carry to finish.


STIMULUS: “Popeye” is a Threshold workout.


STRATEGY: Each 200m Farmers Carry should be completed in 2:00 or less, each 60/40 Cal bike in 5:00 or less and every round of 20 Step Overs to be in 1:30 or less.


SCALING: Athletes should choose loads reps and distances that allows them to finish close to the given times.


**SCORING:**In part 1 athletes score 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 Bike
  • 0:30 Active Spidreman
  • 0:30 pausing Glute Bridges
  • 0:30 Bike
  • 0:30 Inchworm to push-up
  • 0:30 Good Mornings

TECHNIQUE & BUILD [8:00 - 21:00]

DEADLIFT

with an empty barbell

  • 0:15 Good Mornings
  • 0:15 Back Squats
  • 0:15 Elbow Rotations
  • 0:15 Strict Presses
  • 0:15 Stiff Legged Deadlifts
  • 0:15 Front Squats

 

  • 5 Deadlifts, Pausing at the knee then standing
    [Coach: Assess athletes knee/hip position in setup, then hip/shoulder rise at the knee]

DEADLIFT [12:00]

  • Build to a Heavy set of 15

SPECIFIC WARM UP [21:00 - 27:00]

DB BOX STEP-OVERS

  • 0:30 Box Step-ups
  • 8 Single DB Step-ups
  • 6 Single DB Step Overs
  • 4 Double DB Step-Overs

 

PRACTICE ROUND

  • 100m Farmers Carry
  • 10/7 Cal Bike
  • 6 Step-Overs

WOD [30:00 - 50:00] [20:00]

“Popeye”
-Grip intensive today, take strategic breaks.
-Push the bike

 

PART 1: Deadlift

Build to a Heavy Set of 15

*Score = Heaviest Load

 

PART 2: "Popeye" 

  • For Time:
  • 200 Meter Farmers Carry
  • 60/40 Calorie Bike Erg
  • 20 Dumbbell Box Step Overs
  • 60/40 Calorie Bike Erg
  • 20 Dumbbell Box Step Overs
  • 60/40 Calorie Bike Erg
  • 200 Meter Farmers Carry

    Dumbbells: (50's/35's)[22.5/15]
    Box: (24"/20")

    *Score = Time it takes to complete the workout

COOLDOWN [50:00 - 60:00]

MOBILITY
1:00 Floor Wrist Stretch (each side)

 

AFTER CLASS

EMOM 10 (Alternating):
5 Strict Pull-Ups
5 Strict Dips

MODIFICATIONS

200m Farmers Carry
-Reduce Load
-Reduce Distance

60/40 CAL BIKE
-Reduce Reps
-40/30 Cal Ski
-60/40 Cal Row

BOX STEP-OVERS
-Reduce Load
-Reduce Box Height
-Step-Ups

FRIDAY

WORKOUT BRIEF [0:00 - 5:00]

STRUCTURE: For time: 300 Double Unders, 2 Mile Run, 100 Toes to Bar. Athletes can partition however they’d like!


STIMULUS: “PARTI TIME” is a Pacer workout


STRATEGY: Athletes can choose their own adventure and strategy today. Encourage athletes to do what’s best specifically fo

r them based on their strengths.


SCALING: Double Unders should take under 5:00, 2 Mile Run should take under 20:00, and Toes to Bar should take under 5:00


SCORING: Today's workout will be scored for time and we will cap athletes at 30:00. If an athlete gets capped, enter 1 second for every missed rep. Every 100m of running will equal 1 rep. This workout is a repeat from October 5, 2021.

[DAILY VIDEO]

GENERAL WARM UP [5:00 - 10:00]

LINE DRILLS

20ft= 6 meters


20ft. Knee Hugs
20ft. Knuckle Drags
20ft. Quad Walk
20ft. Cradle Walk
20ft. Walking Spiderman
20ft. Side Lunge
20ft. Skips
20ft. Butt Kicks
20ft. High Knees
20ft. Side Shuffle L/R
20ft. 1/2 Speed Runs
20ft. 3/4 Speed Runs
200m Jog

TECHNIQUE & BUILD [10:00 - 15:00]

DOUBLE UNDERS

  • 0:30 Single Unders
  • 0:30 High and Slow Single Unders
    -Focus: Push the ground away & Squeeze legs straight
  • 0:30 Low and Fast Single Unders
    -Focus: Relaxed shoulders & Fast wrists
  • 0:30 Double Taps
    -Focus: Timing/Coordinating jump & hands

 

  • 1:00 Double Under Practice (do NOT let athletes do Double Unders for a straight minute)

-

SPECIFIC WARM UP [15:00 - 23:00]

TOES TO BAR
0:15 Hollow Body Hold
0:15 Arch Hold
0:15 Straight Leg Sit Ups
0:15 V Ups

0:15 Dead Hang
10 Scap Retractions
5 Kip Swings
5 Knee to Chest
3-5 Toes to Bar

 

STRATEGIZE [3:00]

Strategy Examples:
-4 Rounds: 75 Double Unders, 800 Meter Run, 25 Toes to Bar
-1 Mile Run, 10 Rounds: 30 Double Unders and 10 Toes to Bar, 1 Mile Run
-Remind athletes: Whatever break up strategy they choose, they will always be moving forward in the workout while running. If an athlete finds that their Toes to Bar or Double Unders are starting to “breakdown” , move on to another movement or go out for a run.

 

PRACTICE ROUND
1 Round:
10 Double Unders
200m Run
5 Toes to Bar

WOD [26:00 - 56:00] [30:00]

“PARTI TIME”
Athletes have three different movements to choose from- so they should ALWAYS be moving!
Committed to the destination, while flexible on the route.
If a movement starts to break down, chip away at something else!

 

For Time [30 Minute Cap]:

  • 300 Double Unders
  • 2 Mile Run
  • 100 Toes to Bar

  • Partition However You'd Like

    *Score = Total time. If you get time capped, enter 1 second for every missed rep. Every 100m of running will equal 1 rep.

COOLDOWN [56:00 - 60:00]

MOBILITY
1:00 Calf Stretch (L/R)

 

AFTER CLASS

3 Rounds for Quality:
10 GHD Glute Ham Raises
0:30 Hollow Hold
10 GHD Back Extensions
0:30 Superman Hold

MODIFICATIONS

300 DOUBLE UNDERS
-300 Line Hops
-450 Single Unders

 

2 MILE RUN
-3,200m Ski
-4,000m Row
-8,000m Bike

 

TOES TO BAR
-Reduce Reps
-Knees To Chest
-200 Sit-Ups

SATURDAY

WORKOUT BRIEF [0:00 - 5:00]

STRUCTURE: Athletes will complete 4 Rounds of 7:00 of work. Each Round will begin with 60 Overhead Squats then 60 bar facing burpees and then finishing with a max calorie row. In teams one partner will work at a time. Athletes will add weight to the barbell each round.


STIMULUS: “Freedom Sauce” is a Sprint Interval workout.


STRATEGY: 60 Overhead Squats should be completed in 2:00 or less, sam for the Bar Facing Burpees. Leaving athletes with 2:00 to Row.


SCALING: Athletes should sim to work for about 30 seconds before switching partners, maxing slightly longer on the row.


SCORING: Athletes score will be their total calories on the rower

GENERAL WARM UP [5:00 - 9:00]

0:30 Active samson stretch
0:30 Squat to Stands
0:30 Row
0:30 Inchworm to Push-Up
0:30 Squat Hold
0:30 Row
0:30 PVC Pass Throughs
0:30 PVC Around the Worlds

TECHNIQUE & BUILD [9:00 - 16:00]

OVERHEAD SQUAT

with a PVC
0:30 Snatch Grip Deadlifts
0:30 Muscle Snatches
0:30 Snatch Grip Behind the Neck Strict Presses
0:30 Pausing Overhead Squats

 

with an empty barbell
5 Overhead Squats
[Coach: Pressing up into the bar, athletes should be showing their armpits forward and pointing the inside of their elbows up]

 

Build to Heaviest working weight then get starting weight on bar [4:00]

-

SPECIFIC WARM UP [16:00 - 19:00]

BAR FACING BURPEES
0:20 Frog Hops
2 Burpees

2 Burpees Facing the bar

 

PRACTICE ROUND
5 Overhead Squat each partner
5 Bar Facing Burpees Each Partner
5 Calorie row each partner

WOD [22:00 - 50:00] [28:00]

“Freedom Sauce”
-Hold on to larger sets of things knowing rest is 2:1 today
-Switch after 1:00 or less on the Row

 

4 Rounds x AMRAP 7:
60 Overhead Squats
60 Bar-Facing Burpees
Max Calorie Row

Round 1: (95/65) [43/29]
Round 2: (115/85) [52/38]
Round 3: (135/95) [61/43]
Round 4: (155/105) [70/48]

*Score = Total Calories

COOLDOWN [50:00 - 60:00]

MOBILITY
1:00 barbell forearm smash (each side)

 

AFTER CLASS

On the Minute x 30-40 [6-8 Rounds]:
Minute 1: Echo Bike Calories
Minute 2: Farmers Carry (50/35)'s
Minute 3: Shuttle Runs
Mintue 4: Rope Climbs (15')
Minute 5: Rest

MODIFICATIONS

OVERHEAD SQUAT
-Reduce Load
-Reduce reps
-Front Squat

 

BAR FACING BURPEE
-Reduce Reps
-Step-Up/Over on Burpee

 

ROW
-Any Calorie Machine
-Reverse Lunges
-Box Jumps
-Shuttle Runs
-Burpees