July 11, 2020 Saturday
Complete as many rounds as possible in 15 mins of: 5 Squat Cleans, 185/125 lbs 10 Pull-ups 15 Overhead Walking Lunges, 45/35 lbsView Results
leapfrog style, please use separate bars and plates unless you are from the same household.
5 1 Squat Clean + 1 Front Squat + 1 Split Jerks, pick load Every 2 mins for 12 mins.View Results
Build in weight where appropriate, split or push jerk allowed. Newer athletes take squat clean from the hang.
July 10, 2020 Friday
3 rounds for time of: Run, 800 m 30 Hand Release Push-ups 20 Dumbbell Hang Power Cleans, 50/35 lbs Rest 1:30View Results
*Athlete Goal* – Try to make each round faster than the one before! Cruise through Round 1 smooth, pick it for Round 2, on the final one go all out! *Stimulus* - Long workout today with a good bit of running, high bodyweight volume on the HRPU, and moderate load DB Hang Power Cleans. Your more experienced athletes should be looking to pace this workout with negative splits for each round, meaning Round 3 is faster than Round 1. The runs should take around 4:00, HRPU in the sub 2:00 range, and the HPC going unbroken would be about 1:00. All in all looking at aiming for sub 7:00 per round. Scale accordingly to get within that time frame.
18-15-12-9-6-3 reps, for time of: Dumbbell Deadlift Dumbbell Push PressView Results
**AFTER EACH FULL SET RUN 200 meters. WOD ends with a 200 meter run. 15 Minute Cap.
3 rounds for quality of: 14 Single Arm Dumbbell Shoulder Press 20 Heel Tap Over Dumbbells 20 Dumbbell Russian TwistsView Results
Not for time
July 09, 2020 Thursday
Back Squat 2-2-2-2-2 Use the heaviest weight you can for each set. Rest as needed between sets.View Results
Start Moderate-Heavy and Build to Heavy 2-Rep *Athlete Goal* – All your Back Squats should look the same - from your Moderate-Heavy set of 2 to your Heavy set!
For time: 6 Thrusters, 95/65 lbs 15 Box Jumps, 30/24 in 9 Thrusters, 95/65 lbs 12 Box Jumps, 30/24 in 15 Thrusters, 95/65 lbs 9 Box Jumps, 30/24 in 21 Thrusters, 95/65 lbs 6 Box Jumps, 30/24 inView Results
Can you hold onto the Thrusters unbroken the whole way through?! Athletes should be able to hold onto the Thruster unbroken at least until the round of 15, potentially into the last round! Athletes should choose a Box Jump height they can cycle through at a steady pace- it doesn’t have to be a sprint, but should be consistent. Fittest can finish under 8:00, while most athletes are looking to finish around 10:00-12:00!
Tabata Push-up Tabata Tuck-up Tabata Wallball Tabata Bike Calorie The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.View Results
Do a Whole Tabata of Movement 1 then rest 1 Minute then go to Movement 2 Tabata and so on. Rest 1 Minute between each Tabata.
July 08, 2020 Wednesday
Complete as many rounds as possible in 20 mins of: 50/40 Assault Bike Calories Run, 800 m 50 Sit-ups 25 Russian Kettlebell Swings, 70/53 lbs 50 Box Step-ups, 24/20 inView Results
Cardio and core work coming your way! Longer workout so find your pace early in the workout and stick with it. The heavy breathing will make the Sit-ups, Russian Swings, & Box Step-ups more challenging so make sure you are ready to go when the time comes to perform these movements. Today we want to try to move for as much of the 20 minutes as possible. This is one of the longest time domains we've touched yet. If you've been training consistently, we want you to try and push through some of the fatigue...slow if you need to but try not to stop
Every 1 min for 16 mins, alternating between: 15/12 Row Calories 20 Arm Haulers Run, 200 m 15 Ring RowsView Results
July 07, 2020 Tuesday
Deadlift 3x5 Use the same weight for each set. Rest as needed between sets.View Results
*Keep loading moderate to moderate-heavy. Slight increase from last week. Build to a moderate- moderate heavy weight that you will be able to show complete control of the weight throughout the entire lift. Keep the core tight and lift with the legs to generate power from the ground. This will be the heaviest bar you've moved over the past three weeks, don't let those good habits fly out the window just because you've gone heavier!
3 rounds for time of: 21 Wall Balls, 20/14 lbs 15 Bar Facing Burpees 9 Deadlifts, 225/155 lbs Rest 2 minsView Results
Find a weight on the Wall Balls and Deadlift that will allow for you to move through these movements pretty swiftly without too much time lost in transition. During the rest use this time to mentally lock in before the following sets and to bring the heart rate down to keep the intensity high!
Complete as many rounds as possible in 10 mins of: 15 Bumper Plate Ground-to-Overheads 10 BurpeesView Results
Rest 3 Minutes then Start Tabata 8 Rounds of: :20 sec ON/ :10 sec OFF Alternating between -Alt V Ups -Plate Gun Hold
July 06, 2020 Monday
Every 1 min for 9 mins, alternating between: 16 Goblet Split Squats 5 Strict Pull-ups Row (Easy Pace), 50 secsView Results
8/8 Goblet Split Squat 5-7 Strict Pull-Ups or Ring Rows Use the Extended Warm-up to get the body prep for the movements that will come later in the workout. This is a great time to improve on the Strict Pull-up by developing pulling strength under a control time frame. Don't think of this as a "workout" but rather an additional warm-up or strength session...move with purpose
3 rounds for time of: Row, 500 m 30 Lunges 15 Ring Rows Plank Hold, 30 secsView Results
Simple workout, amazing results! Have a plan going into this workout knowing where you can speed up like during the Row or where you will slow things down to prevent movement patterns from breaking down on the Lunges or Plank Holds. This is a workout that if you're feeling good and you've been training consistently that you can push the intensity a bit more.
Complete as many rounds as possible in 12 mins of: 10 Russian Kettlebell Swings 30 Double Unders 20 Air SquatsView Results
Scale to 60 Single Unders. Go Heavy on the Russian Swings
July 04, 2020 Saturday
Tempo Strict Press 3x5 Use the same weight for each set. Rest as needed between sets.View Results
*Keep loading moderate to moderate-heavy. Slight increase from last week. Tempo (1111) Slightly faster tempo compared to last week. The goal is to work up to a moderate to moderate-heavy sets of 5 and use that weight for all 3 sets. Focus on getting full ROM at the top of the press and prevent from overextending the spine. If you feel yourself leaning back, think about bracing your abs or pulling your ribs down to stop that extension back.
4th of July - Partner WOD
Complete as many rounds as possible in 16 mins of: 50 Double Unders 15 Push Press, 95/65 lbs 10 Toes-to-barsView Results
*LeapFrog style. Partner 1 completes all DoubleUnders then Partner 2 completes all PushPress, then Partner 1 completes all T2Bs, then Partner 2 completes all DoubleUnders. Continue this leap frog pattern the complete workout Quick and smooth reps on the Push Press and Toes to Bar. Focus on controlling your breathing to not let your heart rate go too high. Use the rest to bring your breathing back under control and focus on better movement the next round.
July 03, 2020 Friday
Every 1 min for 18 mins, alternating between: 15/12 Assault Bike Calories 20 Alternating Dumbbell Snatches, 50/35 lbs 15 Hand Release Push-upsView Results
Get ready for a solid dose of intensity today! Pick a goal number of calories for each minute on the bike, and try to stick to it! It should be a challenge, taking around :40-:45 to complete each round. Pick a weight on the DB Snatches that you can hold onto each round unbroken!
GDFIT30 PARTNER WOD
6 rounds for time of: Row / Ski Erg, 250 mView Results
In Teams of 2...One Partner Rows 250m while the other Partner holds Double KB in Front Rack then switch. 18:00 Cap Team can choose to ski erg or row.
July 02, 2020 Thursday
Tempo Back Squat 3x5 Use the same weight for each set. Rest as needed between sets.View Results
*Keep loading moderate to moderate-heavy. Slight increase from last week. Tempo (1111) Getting back to the Back Squat today! Slightly faster tempo than last week- still under control for all 5 reps! You are working up to a moderate to moderate-heavy set of 5 reps and staying there for 3 sets. Focus should be on a completely solid midline and crisp movement through the full ROM.
Every 3 mins for 12 mins do: 12 Front Squats, 135/95 lbs 12 Burpee Pull-upsView Results
Today's workout is all about consistency. The weight on the barbell should be something you can hold onto for the full set without compromising mechanics and to give yourself time to chip away at the Burpee Pull-Ups.
Every 1 min for 16 mins, alternating between: 15 Dumbbell Deadlifts Run, 200 m 15 Box Jumps Side Plank, 45 secsView Results
Rounds 1 & 3 - Right Side Plank. Rounds 2 & 4 Left Side Plank.
July 01, 2020 Wednesday
1 Snatch Grip Deadlift + Hang Power Snatch + Power Snatch, pick load Every 2 mins for 12 mins.View Results
Build on yesterday's Snatches! Today's Strength is all about getting the bar into good positions- each rep should demonstrate control! Focus on keeping the shoulders and lats engaged, keeping the bar close to the body from the Deadlift thru to the Power Snatch.
Complete as many rounds as possible in 12 mins of: 5 Power Snatches, 115/75 lbs 15 Box Jump Overs, 24/20 in 25/20 Row CaloriesView Results
Today's workout is a burner for the low back! Between the Power Snatches and the Cal Row, you're going to see a lot of hinging- try to get into a steady cadence on the Box Jump Overs to keep your heart rate under control here!
For time: Row, 500 m 40 Push-ups Row, 400 m 30 Push-ups Row, 300 m 20 Push-ups Row, 200 m 10 Push-upsView Results
15:00 Hard Cap
June 30, 2020 Tuesday
3 rounds for quality of: Suitcase Box Step-up, 45 secs Dumbbell Front Rack Hold, 45 secsView Results
The Strength today is a great opportunity to get a lower body pump. Try to hold onto the DBs for all :45 of Step-Upsthat's no easy task! Focus on keeping the chest up and belly tight in the FR Hold- no leaning back or laying the DBs across your shoulders! This is an active FR hold, no resting on shoulders
Every 1 min for 18 mins, alternating between: 5 Hang Power Snatches, pick load Box Jump Up + Step Down, 24/20 in, 45 secs Hollow Hold, 45 secsView Results
*Build each round of Snatches. Keep weight light-moderate. *5-7 Hang Power Snatches *Hollow or Tuck Hold Start light on the Hang Power Snatch, and focus on maintaining as close to perfect reps as you can throughout each weight jump you make! You don't have to increase the weight every round, so if you find a weight you want to work at, stay there until you feel comfortable, and then you can reevaluate another weight increase. Keep a steady and consistent pace on the Box Jumps- these shouldn't be a sprint, but you should be able to move the entire :45.
For 2 cycles: AMRAP in 7 mins of: 12 Sit-ups 9 Wall Balls 7 Bike Calories Rest 3 mins between each cycle. For each cycle restart the AMRAP.View Results
Score is rounds plus reps.
June 29, 2020 Monday
Every 1 min for 10 mins, alternating between: 7 Tempo Ring Rows 2 Wall WalksView Results
Odd - 7-10 Tempo Ring Rows (2211) OR 5-7 Strict PullUps Even - Slow Wall Walks *Tempo RingRows - :02 up, :02 hold at top, :01 down, :01 hold at bottom before beginning next rep Strict is the name of the game today! Focus on controlling the Strict PU, and maintaining a Hollow Body Position in the Wall Walks. The Strength EMOM is all about body control. Don't be afraid to split up the Strict PU and Ring Rows- You can do half the EMOM with Strict PU and the other half with Ring Rows, or a mix of both. Wall Walks should be controlled, so don't rush to get up- you should only walk up as high as you can knowing you are going to walk back down.