WOD / BLOG
We’re done here.
I’ve mentioned that we would post the WOD exclusively to our gym Discord which you can join via this link!
You’ll find a number of channels to chat about everything that has to do with training- and the coaches (and a number of Subject Matter Experts from our community) are also there to help guide you along the path of more practical knowledge.
The website will be tuned more to get new-to-use folks on board, so on August 10th this WOD/Blog will disappear from sight (and site)!
Saturday 8/3
*IMPORTANT NOTE* - I’ll be discontinuing the blog (as it’s redundant in many ways) at the end of this week. We’ll continue posting this week for those who haven’t transitioned over yet.
In the future we will be sharing the Workouts of the Day exclusively in our Gym Discord (in the #wod channel) since that’s where I’d prefer most discussions to be had, especially after the end-of-day photo. Join via this link!
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Workout of the Day for Saturday 8/3 - 6x121 and front squats
1:00 to complete
5 pogo burpees
max snatches, 55/85/115lbsRest 1:00. Complete 8 total rounds for total snatches.
Post total snatches completed!
Friday 8/2
*IMPORTANT NOTE* - I’ll be discontinuing the blog (as it’s redundant in many ways) at the end of this week. We’ll continue posting this week for those who haven’t transitioned over yet.
In the future we will be sharing the Workouts of the Day exclusively in our Gym Discord (in the #wod channel) since that’s where I’d prefer most discussions to be had, especially after the end-of-day photo. Join via this link!
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Friday 8/2 - 6x121 and Simple & Sinister
10 rounds for time:
5 deadlifts, 85/125/185lbs
10 wall ball, 8/14/20lbs to 9/9/10’
150m farmer’s walk, 2x12/16/24kg (or 2x25/35/50lbs)
Post time to whiteboard!
Thursday 8/1
*IMPORTANT NOTE* - I’ll be discontinuing the blog (as it’s redundant in many ways) at the end of this week. We’ll continue posting this week for those who haven’t transitioned over yet.
In the future we will be sharing the Workouts of the Day exclusively in our Gym Discord (in the #wod channel) since that’s where I’d prefer most discussions to be had, especially after the end-of-day photo. Join via this link!
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Thursday 8/1 - 5x121 + Junkyard Dog Warmup x2 and Bella Complex work
EMOM x 20 minutes:
a. 5 pullups + 10 pushups + 15 squats
b. clean + shoulder-to-overhead + front squat + shoulder-to-overhead
Post heaviest barbell load to whiteboard!
Wednesday 7/31
*IMPORTANT NOTE* - I’ll be discontinuing the blog (as it’s redundant in many ways) at the end of this week. We’ll continue posting this week for those who haven’t transitioned over yet.
In the future we will be sharing the Workouts of the Day exclusively in our Gym Discord (in the #wod channel) since that’s where I’d prefer most discussions to be had, especially after the end-of-day photo. Join via this link!
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Wednesday 7/31 - 5x121 then 2k row/ski or 5k berg
3 rounds for time:
800m run
30 dumbbell step-ups, 2x20/35/50lbs
10 wall walks
Post time to whiteboard!
Tuesday 7/30
*IMPORTANT NOTE* - I’ll be discontinuing the blog (as it’s redundant in many ways) at the end of this week. We’ll continue posting this week for those who haven’t transitioned over yet.
In the future we will be sharing the Workouts of the Day exclusively in our Gym Discord (in the #wod channel) since that’s where I’d prefer most discussions to be had, especially after the end-of-day photo. Join via this link!
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Tuesday 7/30 - 2x12321 and 10x3 pause back squats
for time:
80 push press, 45/75/105lbs
100 box jumps, 12/20/24”
Post overall time to whiteboard!
Monday 7/29
*IMPORTANT NOTE* - I’ll be discontinuing the blog (as it’s redundant in many ways) at the end of this week. We’ll continue posting this week for those who haven’t transitioned over yet.
In the future we will be sharing the Workouts of the Day exclusively in our Gym Discord (in the #wod channel) since that’s where I’d prefer most discussions to be had, especially after the end-of-day photo. Join via this link!
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Monday 7/29 - 2x12321 then 3-part pausing deadlifts for 10 minutes
5 rounds for time:
12 alternating dumbbell snatches, 20/35/50lbs
12 burpee-over-dumbbell* Start and end with a 35/50cal row!
Post overall time to whiteboard!
Week of 7/28 to 8/3
*IMPORTANT NOTE* - I’ll be discontinuing the blog (as it’s redundant in many ways) at the end of this week. We’ll continue posting this week for those who haven’t transitioned over yet.
In the future we will be sharing the Workouts of the Day exclusively in our Gym Discord (in the #wod channel) since that’s where I’d prefer most discussions to be had, especially after the end-of-day photo. Join via this link!
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Monday 7/29 - 2x12321 then 3-part pausing deadlifts for 10 minutes
5 rounds for time:
12 alternating dumbbell snatches, 20/35/50lbs
12 burpee-over-dumbbell* Start and end with a 35/50cal row!
Tuesday 7/30 - 2x12321 and stretchy runs!
10x3 pause back squat then
for time:
80 push press, 45/75/105lbs
100 box jumps, 12/20/24”
Wednesday 7/31 - 5x121 then 2k row/ski or 5k berg
3 rounds for time:
800m run
30 dumbbell step-ups, 2x20/35/50lbs
10 wall walks
Thursday 8/1 - 5x121 + Junkyard Dog Warmup x2 and Bella Complex work
EMOM x 20 minutes:
a. 5 pullups + 10 pushups + 15 squats
b. clean + shoulder-to-overhead + front squat + shoulder-to-overhead
Friday 8/2 - 6x121 and Simple & Sinister
10 rounds for time:
5 deadlifts, 85/125/185lbs
10 wall ball, 8/14/20lbs to 9/9/10’
150m farmer’s walk, 2x12/16/24kg (or 2x25/35/50lbs)
Saturday 8/3 - 6x121 and front squats
1:00 to complete
5 pogo burpees
max snatches, 55/85/115lbsRest 1:00. Complete 8 total rounds for total snatches.
Saturday 7/27
*IMPORTANT NOTE* - I’ll be discontinuing the blog (as it’s redundant in many ways) and will be sharing the Workouts of the Day exclusively in our Gym Discord since that’s where I’d prefer most discussions to be had. Join via the link!
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Workout of the Day for Saturday 7/27 - 6x121 and front squats
1:00 to complete
8 bar-facing burpees
max clean & jerks, 65/95/135lbsRest 1:00. Complete 8 total rounds for max score (total CJ).
Post time to whiteboard, journal, and Discord!
Friday 7/26
*IMPORTANT NOTE* - I’ll be discontinuing the blog (as it’s redundant in many ways) and will be sharing the Workouts of the Day exclusively in our Gym Discord since that’s where I’d prefer most discussions to be had. Join via the link!
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Workout of the Day for Friday 7/26 - 5x121 and Simple & Sinister
3 rounds for time:
400m run
15 thrusters
15 toes-to-bar
Post time to whiteboard, journal, and Discord!
Thursday 7/25
Thursday 7/25 - 5x121 + stretchy runs
within an 8:00 complete:
500m row
25 ab-mat situps
15 (chest-to-bar) pullups
5 (strict) handstand pushups
Complete 3 total rounds. Score = slowest round. Share to whiteboard, journal, and Discord!
The Fundamentals subject-of-the-day is UPPER BODY PUSHING.
Wednesday 7/24
Wednesday 7/24 - 2x12321 then Junkyard Dog Warmup x2 and Bella Complex work
for time:
40-30-20-10 wall ball, 14/20/30lbs to 8/8/9’
10-8-6-4 power cleans, 75/105/155lbs
Post time to whiteboard!
Fundamentals today is about HINGE movements!
Tuesday 7/23
Workout of the Day for Tuesday 7/23 - 2x12321 then 2k row/ski or 5k berg
7 rounds for max total reps:
max unbroken bench press, 65/95/135lbs
max unbroken pullups
rest as needed
Post score to whiteboard, journal, and Discord!
Today’s Fundamentals subject is UPPER BODY PULLING
Monday 7/22
Workout of the Day for Monday 7/22/2024 - 4x121 then 3-part pausing deadlifts for 10 minutes
5 rounds for time:
10 front squats, 65/95/135lbs
50 (unbroken) double unders
Post time to whiteboard, journal, and Discord!
Today’s Fundamentals subject is SQUATTING
Week of 7/22 to 7/27)
Monday 7/22 - 4x121 then 3-part pausing deadlifts for 10 minutes
5 rounds for time:
10 front squats, 65/95/135lbs
50 (unbroken) double unders
Tuesday 7/23 - 2x12321 then 2k row/ski or 5k berg
7 rounds for max total reps:
max unbroken bench press, 65/95/135lbs
max unbroken pullups
rest as needed
Wednesday 7/24 - 2x12321 then Junkyard Dog Warmup x2 and Bella Complex work
for time:
40-30-20-10 wall ball, 14/20/30lbs to 8/8/9’
10-8-6-4 power cleans, 75/105/155lbs
Thursday 7/25 - 5x121 + stretchy runs
within an 8:00 complete:
500m row
25 ab-mat situps
15 (chest-to-bar) pullups
5 (strict) handstand pushupsComplete 3 total rounds. Score = slowest round.
Friday 7/26 - 5x121 and Simple & Sinister
3 rounds for time:
400m run
15 thrusters
15 toes-to-bar
Saturday 7/27 - 6x121 and front squats
1:00 to complete
8 bar-facing burpees
max clean & jerks, 135lbsRest 1:00. Complete 8 total rounds for total CJ.
Saturday 7/20
Workout of the Day for Saturday 7/20 - 5x121 and front squats
“You Go, I Go” 10 rounds for time:
10 pullups
10 dips
400m sandbag carry together
Partner option: double the reps, the 400m is done together - splitting up the carry however you would like!
Friday 7/19
Friday 7/19 - 5x121 + stretchy runs
10 rounds for max total reps:
:20 kettlebell clean & jerks, :40 rest
:20 hand-release pushups, :40 rest
:20 kettlebell sumo deadlift high pulls, :40 rest
Post score to whiteboard/journal/our Discord!
Thursday 7/18
Thursday 7/18 - 2x12321 then Junkyard Dog Warmup x2 and Bella Complex work
every minute on the minute for 30 minutes:
a. 10/15 calories
b. 15 situps
c. clean + jerk + front squat + jerk (as heavy as possible)
Post heaviest successful weight to the whiteboard, your journal, and our Discord!
Wednesday 7/17
Wednesday 7/17 - 2x12321 then 5k row/ski or 10k berg
“WEIGHTED NICOLE”
5 rounds for time:
400m medicine ball run, 8/14/20lbs
max unbroken pullups
Post times to whiteboard/journal/gym Discord!
Tuesday 7/16
Tuesday 7/16 - 4x121 then 3-part pausing deadlifts for 10 minutes
AMRAP in 8 minutes:
20 dumbbell walking lunges, 20/35/50lbs
20 burpee-over-dumbbellthen establish a 3RM push press in 12 minutes
Post score and weight to whiteboard, your journal, and our Discord!