Category: Workout of the Day

Strength

1RM Weighted Pull-Up

Let’s find out if all of that pull-up work is paying off!  If you’re working the bands try to go for a strict or kipping pull-up.  If you’re not quite there get some more volume in on the bands.   Do 8 sets of 1-3 Reps  and challenge yourself!

WOD

20 Minute AMRAP

15 Power Cleans 115/75lbs
15 Push-Ups
15 Air Squats
400M Run

Off Ramp WOD

Scale this one by cutting the reps on the hardest movements and choosing an appropriate load.  Give yourself a timecap that allows you to move consistently through the whole workout.

15-20 Minute AMRAP

5 Power Cleans 
10 Push-Ups
15 Air Squats
400M Run

Strength

Front Squat

3×3 ~ 80% of your 1RM 

Beginners work up to a moderately heavy weight in sets of three as well.

WOD

4 Rounds with one minute on each station.   Unlike “Fight Gone Bad” there is no rest between rounds! Your score is the total number of reps you complete after 12 minutes.

Burpee Box Jump Overs 24/20″
Kettlebell Swings 24/16kg
Weighted Lunges* 24/16kg

*Hold the weight any way you like.

Off Ramp WOD

Scale this workout by load, box jump height and your total number of rounds.

Strength

E2MOM for 16 Minutes

3 Power Cleans ~  70% of your 1RM

As always, choose a weight that allows you perfect form!  Beginners be careful not to yank the bar off of the floor. Control the weight from the ground and explode after the bar passes your knees.  Pay attention to your catch position, your hips should close a bit and your elbows should be up. Touch and go is optional but not necessary. 

WOD

AMRAP in 8 Minutes

10 Push Jerk 155/105lbs
45 Double Unders

Off Ramp WOD

AMRAP in 8 Minutes

10 Push Jerk 
15 Double Unders or 90 Single Unders

Strength

Squat Snatch 3×1 ~ 90%.  Work up to 90% of your 1RM and make three lifts at that weight.  Be sure to record your missed attempts as well (if any)!  Work up to 1RM attempt if you have time and energy.

If you’re new to weightlifting work up to a moderate weight from the hang position.  Start with a power snatch and ride the bar down into your best squat.  

WOD

For time 

20-15-10 of
Overhead Squats 135/95
Toes-To-Bar

Off Ramp WOD

Use a weight that allows you to achieve multiple reps at full depth.  If you end up doing single reps you probably went to heavy!  Knees-To-Elbows can be subbed for Toes-To-Bar and try doing them on rings if you are having trouble figuring out the kip.

WOD

“Kelly”

Five rounds for time of:

Run 400 meters
30 Box jump, 24/20″
30 Wall Ball, 20/14lbs

30 Minute Time Cap.

Off Ramp WOD

Wow that’s a lot of stuff! Scale this one by giving yourself a 15-20 Minute time cap and do smaller sets. 

AMRAP 20 Minutes of 

Run 400 meters
15 Box jump 
15 Wall Ball

Skill

3×5 Skin the Cat

or

3×5 Knees to Elbows
3×5 Ring or Barbell Rollout

WOD

AMRAP in 12 Minutes of

10 Burpees Over The Bar
10 Deadlift 185/135lbs

Off Ramp WOD

Scale your deadlift load so that a set of 10 is no problem while fresh! Your form should not falter at any point!

Strength

E2MOM for 12 Minutes 

3 Split Jerk ~ 60-70% of your 1RM

Work from the floor and choose a weight you can safely control for three reps without the bar hitting the ground.   New lifters follow the usual protocol.  Stay moderate with your weight and strive for perfect form!

WOD

AMRAP in 10 Minutes

9 Chest to Bar Pull-Ups
12 Thrusters 105/75lbs
200M Run

Off Ramp WOD

AMRAP in 10 Minutes

9 Pull-Ups
12 Thrusters
200M Run

Strength

Back Squat 3×5 ~ 70% 

If you’ve seen this workout before, try to add a few pounds.

Beginners work up in sets of 5 as well. Work up to a moderately heavy weight and record your progress. 

WOD

5 Rounds for time

15 Kettlebell Swings 32/24kg
15 Box Jump 30/24″

Have you tried scaling UP? Challenge yourself with a heavier kettlebell or higher box jump than you normally use. 

Off Ramp WOD

Choose a Kettlebell bell weight you can manage easily for 15 reps while fresh.  

Strength

EMOM for 16 Minutes

Odd Max set of Strict Pull-Ups
Even Max Set of Strict Push-Ups

Choose a number you can maintain through 8 rounds of each!

WOD

AMRAP in 8 Minutes of

10 Power Cleans 115/75lbs
10 Push Press 115/75lbs

Off Ramp WOD

Scale this workout by load! Choose a weight with which you can execute every rep with perfect form.  Choose a weight you that allows you to do unbroken push press while fresh.

Strength

Deadlift 3×5 ~ 70-75% of your 1RM 

Add a few pounds onto your working set if you’ve done this workout before.  If you are new to the slow lifts work up in sets of 5 starting at a light weight and increasing until the load is moderately heavy. 

WOD

AMRAP in 12 Minutes of 

20 Kettlebell Snatch 24/16kg
25 Wall Ball 20/14lbs
30 Double Unders

Off Ramp WOD

Scale by load for the Wall Ball shots and Snatches.  For Double Unders, scale the number to a manageable set or do 2:1 Single Unders.