Daily WOD


Workout of the day


05.02.2020

STRENGTH: 1-1-1-1-1 Back Squat* *Start moderate-heavy and build to heaviest single rep. WORKOUT: 3 ROUNDS FOR TIME 400m Row/Ski/Bike/Run (if you’re brave) 15 Front Squat (135/95)|(95/65) OPTIONAL COOL DOWN FOR RECOVERY 3:00 Recovery Pace Bike 3:00 Foam Rolling Upper Back / Shoulders

04.02.2020

Workout: DEATH BY (7:00 Cap) 6 Russian KB Swings (70/53)|(53/35) Reps increase by 6 every minute. 6-12-18…and so on -Rest 3:00- DEATH BY (7:00 Cap)… 5 Up-Down Box Jump Over (burpees optional) (20) Reps increase by 5 every minute. 5-10-15…and so on -Rest 3:00- DEATH BY (7:00 Cap)… 4 Pull-Ups (C2B Optional) Reps increase by

03.02.2020

STRENGTH: 1-1-1-1-1 Strict Press* *Start moderate-heavy and build to heaviest single rep. WORKOUT: FOR TIME 40-30-20 Cal Bike 12-12-12 DB Strict Press (Athlete Choice, Heavy) 30-30-30 Sit-Ups (Score is Time) **Last Chance: sign up for the Rowathon today (Monday) by 1PM to get your t-shirt sizes!

31.01.2020

STRENGTH: 3-3-3-3-3 Strict Press *Start moderate and build to heaviest set of 3. PARTNER WORKOUT: On a 20 minute cap, 50 Cal Bike/Ski then, 2 ROUNDS 20 Push Press (115/75)|(75/55) 50 Box Jumps (24/20) then, 50 Cal Row then, 1 ROUND 40 Push Jerk (135/95)|(95/65) 50 Burpee Box Jump Over (24/20) then, with the remaining

30.01.2020

WORKOUT: 5 Rounds 20 Slam Ball (20/10) 20 DB Suitcase Lunge (35/20)|(20/10) 20/15 Cal Bike/Ski/Row -Rest 2:00 b/t Rounds *Athlete must pick any (2) sets of the (5) total and perform 30 reps of the Slam Ball & 30 reps of the Lunge. No change to Cals. For example, athlete can choose Set 1 and

29.01.2020

Workout: EMOM x 18 MINUTES MIN 1 – 3 Hang Power Snatch (Building) MIN 2 – 9, 12, or 15 Toes to Bar MIN 3 – 9, 12, or 15 Hand Release Push-Ups *Athletes can choose which rep scheme they follow in the bodyweight movements. Power Snatch starts light then can build every round or

28.01.2020

STRENGTH: 3-3-3-3-3 Back Squat* *Start moderate and build to heaviest set of 3. WORKOUT: 3 ROUNDS FOR TIME 13 Back Squats (155/105)|(115/75)* 35/30 Cal Row/Bike/Ski Cash-out: Coach’s Choice Stretch at the board.

27.01.2020

SKILL: ON A 10:00 RUNNING CLOCK… Slowly Drill and then Practice Low Ring Transitions or Jumping Transitions for Ring Muscle-Up WOD: NCFIT CLASSIC WORKOUT* “UPPERCUT” ON A 12:00 RUNNING CLOCK… 20 Ring Muscle-Ups Then in the remaining time… 2 ROUNDS 7 Power Cleans (135/95)|(95/65) 7 Lateral Burpees Over Bar into… 2 ROUNDS 5 Power Cleans

24.01.2020

Partner Workout: AMRAP 26 *10 Cal Bike/Ski/Row (alternating partners while other partner chips away at the movements) 60 Burpees 50 Thursters (95/65) 40 Toes To Bar 35 KB Plank Touches 30 HSPU 25 V-Ups 20 Sumo DL High Pull (95/65) 15 Front Rack Lunges (95/65) *If you get to round 2, add 20# to the

23.01.2020

Conditioning: E2MOMx8 Rounds Altertating each round with: 1- Max Shuttle Sprints (60”) 2- Row 20/16 cals (Score is lowest round of total shuttle sprints after the 4 rounds) WOD: NCFIT Benchmark Test (note score to compare at next retest) AMRAP 12 6 Strict Pull-ups 12 Hand Release Push-ups 18 Sit-ups