WOD / BLOG
Tuesday 6/25
Workout of the Day for Tuesday 6/25/2024
6 rounds for total reps:
1:00 calorie row
1:00 MB step-ups, 8/14/20lbs to 20”
1:00 burpees
1:00 rest
Post score to whiteboard, journal, and Discord!
+++
Legends for Tuesday 6/25/2024
3 RFT 8 DB rows, ea arm 8 box squats 12 Lu raises
Bodybuilding for Tuesday 6/25/2024
Week 4/4
3 rounds
50 banded pull aparts
15 DB bench press
20 thigh-supported wrist extensions
Rest as needed
2-3 rounds
30 banded whippet
20 DB Z-press
:30 L-sit
Rest as needed
1-2 rounds
max weighted dips
max BW dips
12 DB chest fly
Monday 6/24
Workout of the Day for Monday 6/24/2024
for time:
50 double unders
21 deadlifts, 105/155/225lbs
21 HSPU
50 double unders
15 deadlifts
15 HSPU
50 double unders
9 deadlifts
9 HSPU
Post time to whiteboard, journal, and the gym Discord!
Saturday 6/22
Workout of the Day for Saturday 6/22/2024
2k row for time, then
21-15-9 reps for time:
power cleans, 45/75/115lbs
(ring) dips
Post results to whiteboard, journal, and Discord!
Friday 6/21
Workout of the Day for Friday 6/21/2024 - 1-to-5-to-1
12-minute AMRAP:
12 push press, 55/80/115lbs
12 chest-to-bar pullups
12 single-legged squats
then 8 minutes to establish a 1RM hang clean. Post results to whiteboard, your journal, and our Discord!
Thursday 6/20
Workout of the Day for Thursday 6/20/2024 - 6x121
every 4:00 complete:
400m run
12 deadlifts
9 hang power clean
6 jerks
Repeat for 5 total rounds. Share heaviest weight to whiteboard, journal, and Discord!
+++
Legends for Thursday 6/20/2024
build up to a heavy 3-rep deadlift then balance work
Bodybuilding for Thursday 6/20/2024
Week 3/4
8 sets of 8 reps:
a. lat pullover + front delt raise
b. iron cross progressions + Lu raises
c. dragon flags + kettlebell Jefferson curls
d. db bicep curls + Arnold presses
Wednesday 6/19
Workout of the Day for Wednesday 6/19/2024 - 6x121
7 rounds for time:
500m row
10 burpee-over-rower
then 3 sets of 3 back squats
Post time and weight used to whiteboard, journal, and Discord!
Tuesday 6/18
Workout of the Day for Tuesday 6/18/2024 - 5x121
bench press 5 sets of 5 (1st rep :05 pause in bottom), then
3 rounds for time:
10 toes-to-bar
20 wall ball shots, 8/14/20lbs to 8/9/10'
30 medicine ball step-ups, 12/20/24"
Post weights and time to whiteboard, journal, and gym Discord!
+++
Legends for Tuesday 6/18/2024
weighted carries, leg kicks, banded bicep curls, banded lateral walks
5 rounds of
10 SDHP
10 seated leg lift/side
10 bicep curl
Bodybuilding for Tuesday 6/18/2024
Week 3/4
3 rounds
50 banded pull aparts
15 DB bench press
20 thigh-supported wrist extensions
Rest as needed
2-3 rounds
30 banded whippet
20 DB Z-press
:30 L-sit
Rest as needed
1-2 rounds
max weighted dips
max BW dips
12 DB chest fly
Monday 6/17
Workout of the Day for Monday 6/17/2024 - 5x121
5 minutes of a 20-second handstand + 40-second rest, then
20-minute AMRAP:
40 DB snatches
60 double unders
800m run
Post score to whiteboard, journal, and the gym Discord!
Saturday 6/15
Workout of the Day for Saturday 6/15/2024 - 1-5-1
tabata DB front squat
tabata DB hang power cleans
tabata DB deadlifts
tabata pushups
tabata line-facing burpeesRest 1:00 between each tabata effort.
Post “best score” from each tabata on whiteboard, journal, and Discord!
Friday 6/14
Workout of the Day for Friday 6/14/2024 - 6x121
10 rounds for time:
200m run
15 wall ball shots, 8/14/20lbs to 8/9/10’
Post time to whiteboard, your journal, and the gym Discord!
Thursday 6/13
Workout of the Day for Thursday 6/13/2024
“BEAR COMPLEX”
7 (unbroken) sets of the following complex:
- power clean
- front squat
- shoulder-to-overhead
- back squat
- shoulder-to-overhead
Complete 5 rounds for max load.
Post heaviest load completed to whiteboard, your journal, and the gym Discord!
+++
Legends for Thursday 6/13/2024
banded knee raises, banded overhead extensions, banded external rotations
12 min AMRAP:
6 box jumps
8 DB shoulder press
10 seated banded rows
Wednesday 6/12
Workout of the Day for Wednesday 6/12/2024 - 6x121
AMRAP in 20 minutes:
300m row
10 deadlifts
50 double unders
Rx Division = 125/185lbs, double unders
Scaled Division = 95/135lbs, single unders
Masters 55+ Division = 95/135lbs, double unders
Compare to 3/8/2024. Post scores and PRs to whiteboard, your journal, and the gym Discord!
Tuesday 6/11
Workout of the Day for Tuesday 6/11/2024 - 5x121
every :30 for 10-minutes do 2 back squats (ascending), then
CGO 12.1
max target burpees (6") in 7-minutes
Post scores to whiteboard, journal, and our Discord!
+++
Legends for Tuesday 6/11/2024
5 rounds
8 squats
10 ‘shups
12 banded pull aparts
Bodybuilding for Tuesday 6/11/2024
Week 2/4
3 rounds
50 banded pull aparts
15 DB bench press
20 thigh-supported wrist extensions
Rest as needed
2-3 rounds
30 banded whippet
20 DB Z-press
:30 L-sit
Rest as needed
1-2 rounds
max weighted dips
max BW dips
12 DB chest fly
Monday 6/10
Workout of the Day for Monday 6/10/2024
“Semifinals 24.1”
5 rounds for time:
800m run
10 clean & jerks, 95/125/185lbs
Share time to whiteboard, journal, and our Discord!
Saturday 6/8
Workout of the Day for Saturday 6/8/2024 - 6x121
3 rounds for time:
800m run
15 double dumbbell front squats, 2x20/35/50lbs
50 (unbroken) double understhen build to a heavy snatch in 12:00
Post times to whiteboard, journal, and Discord!
+++
CompEx for Saturday 6/8/2024
cleans, deadlifts (or jerks)
3 rounds for time:
24 box jumps
12 front squats, 75/105/135lbs
6 rope climbs (or 18 strict pull-ups)
good mornings + hamstring curls
Friday 6/7
Workout of the Day for Friday 6/7/2024
“DT”
5 rounds for time:
12 deadlifts
9 hang power cleans
6 jerks, 75/105/155lbs
Post time to whiteboard, journal, and Discord!
Thursday 6/6
Workout of the Day for Thursday 6/6/2024 - 5x121
in 20 minutes establish a heavy back squat
- bar/5, 50-60/5, 70/3, 80/3, 85/2-3, 90/1-2, 93/1, 96/1, 99/1, 101/1then in 15 minutes establish your best 500m row sprint
Post results to whiteboard, journal, and Discord!
+++
Legends for Thursday 6/6/2024
farmers carry, box jumps, DB presses, berg, weighted marching
Bodybuilding for Thursday 6/6/2024
8 sets of 8 reps:
a. lat pullover + front delt raise
b. iron cross progressions + Lu raises
c. dragon flags + kettlebell Jefferson curls
d. db bicep curls + Arnold presses
Wednesday 6/5
Workout of the Day for Wednesday 6/5/2024
tabata front squats, 45/65/95lbs, then
AMRAP in 10-minutes:
10/15/20 calorie row
10-15-20-25-etc box jumps
Post scores to whiteboard, journal, and Discord!
Tuesday 6/4
Workout of the Day for Tuesday 6/4/2024 - 2x12321
Double Pyramid Helen
for time:
1200m run
63 perfectly-vertical kettlebell swings, 12/16/24kg
36 pullups
800m run
42 perfectly-vertical kettlebell swings, 12/16/24kg
24 pullups
400m run
21 kettlebell swings, 12/16/24kg
12 pullups
(22-minute time cap)
then 8-minutes to establish a 1RM shoulder-to-overhead:
- strict press
- push press
- jerk, any style
Post results to whiteboard, journal, and Discord!
Legends for Tuesday 6/4/2024
5 rounds for time:
5 wall ball
10 banded lat pull downs
sled push
5 bench press
Bodybuilding for Tuesday 6/4/2024
3 rounds
50 banded pull aparts
15 DB bench press
20 thigh-supported wrist extensions
Rest as needed
2-3 rounds
30 banded whippet
20 DB Z-press
:30 L-sit
Rest as needed
1-2 rounds
max weighted dips
max BW dips
12 DB chest fly
Monday 6/3
Workout of the Day for Monday 6/3/2024 - 2x12321
“DIANE”
21-15-9 reps for time:
deadlift, 105/155/225lbs
handstand pushups
*Fitness athletes should strive for strict pushups, keeping the body in a perfect line if possible.
Post time to whiteboard, your journal, and Discord!