WORKOUT OF THE DAY
CHUCK
FITNESS
WOD
1)9 min emom
Wallballs 20/14# Rx1 20, Rx2 16, Rx3 13
KB swings 53/35 Rx1 20, Rx2 16, Rx3 13
Box step ups w/KB Rx1 14, Rx2 12, Rx3 10
2)Deadlift
5 x 5 ascending
3) 3 RFT
Backsquat (out of Rack) 135/95 Rx1 20, Rx2 15, Rx3 10
Burpees Rx1 20, Rx2 15, Rx3 10 (feet break contact/clap above head)
Row 500/450m
Open Gym
WOD - Hero Combo
Row - 1776m (will be either Cash in or out with first workout)
”Jack”
10 min amrap
10 Push press Rx1 115/85, Rx2 95/65, Rx3 85/55
10 KB swings 53/35
10 Box Jumps 24/20
3 mins transition /setup
“Holleyman”
10 min amrap
5 Wallballs 20/14#
3 Hspus
1 Pwr Clean 225/155 (scale should be 90%1RM)
Wednesday, July 3, 2019
WOD
Run 800m
Sled Drag 160m 90/60
Bike 2/1.8 miles
Lunges 160m
Row 1,000/900m
75/50 pushups
Ski 1,000/900m
100 sit-ups
Tuesday, July 2, 2019
WOD
1) Shoulder Press
6 x 3 ascending
2) 3RFT
Row 500/450m
12 pullups
12 Hspus Rx2 8 Hspus, Rx3 12 push-ups
12 GHDSU
3) Pwr Snatch
12 mins - work up to Heavy Single
WOD
1) 12 min emom
12 DB Box step ups 24/20 Rx1 50/35, Rx2 40/25, Rx3 30/15
Burpees over the Box Rx1 8, Rx2 7, Rx3 6
12 DB Thrusters
2) Backsquat
5, 4, 3, 3, 4, 5 reps
ascending /descending
3) For Time
Rx1 70/56 cals, Rx2 60/48cals, Rx3 50/40 cals
4 min Cap
1) For Time
6 Rope Climbs Rx2 5 RC, Rx3 4 RC
8 man makers Rx1 35/25, Rx2 30/20, Rx3 25/15
10 TGU Rx2 8, Rx3 6
2) Bench Press
6 x 3 ascending
3) 9 min amrap
10 pushups
20 pull-ups
30 sit-ups
WOD
1)GHD Holds
4 x 30 sec
1 min rest
2)Front Rack Lunges
7 x 8 (4 each leg)
ascending
3)For Time
Row 500/450m (1 time)
3 RFT
15 Deadlift Rx1 155/105, Rx2 135/85, Rx3 115/65
12 Hang Pwr Clean
9 Front squat
Bike .8/.7 (1 time)
5 RFT
Run 150m
Bike .3/.2
Row 150/125m
Ski 150/125m
15 Wallballs 20/14
15 KB swings 53/35
15 Box Jumps 24/20
1)8 min emom
12 Pwr Snatch Rx2 10, Rx3 8 75/55#
Handstand Walk Rx1 60 feet , Rx2 30 feet Rx3 30 sec Hold
2) Clean/Jerk
6 x 1 ascending
3) Ski sprints
2 RFT
500/450m
1 min Rest
250/225m
30 sec Rest
125/ 112m
15 sec Rest
WOD
1)6 min Emom
Walls Rx1 20, Rx2 17, Rx 14
30/20# - min 1,3,5
20/14# add 2 reps - min2,4,6
alternate mins between different Wball #/reps
2)Back squat
4 x 7 ascending
3) 3 RFT
Row 250/225m
T2B Rx1 15, Rx2 12, Rx3 9
9 Thruster Rx1 115/75, Rx2 95/55, Rx3 75/45
6 Bar Over Burpees
WOD
1)10 min emom
Rope Climbs Rx1 3, Rx2 2, Rx3 1
8 WB Leg lifts Rx1 20/14, Rx2 14/10, Rx3 14/10 (6reps)
2) Bench Press
6 x 2 ascending
3) Row Sprint
For Time
2500/2250
WOD
1)8 min emom
Lsit 30 sec
20 Deadlift Rx1 135/95, Rx2 115/75, Rx3 95/55 (should be unbroken)
2)Backsquat
6 x 2 ascending
3) 3 Rnds
Run 2 laps around Turf
Sled Push D/B 45/25
5 mins Rest
3 Rnds
Run 200m
12 Thrusters Rx1 115/75, Rx2 95/65, Rx3 75/55
2RFT
Bike 1/.9 mile
30 sec rest
Row 500/450m
30 sec rest
Ski 500/450m
30 sec rest
50 Wallballs Rx2 40, Rx3 30
20/14#
30 sec rest
50 DB Snatch Rx2 40, Rx3 30
50/35#
30 sec rest
150 Dus Rx2 100 Dus Rx3 300 singles
1) 5 min
Max TGUs
Rx1 45/35 Bb, Rx2 50/35 DB, Rx3 35/25 DB
2) 2 PushPress/2 Pushjerk, 1 Split Jerk
6 x ascending
3) Rx1 4Rnds, Rx2 3Rnds, Rx3 2Rnds
15 KB swings 53/35
15 Push-ups
15 Pull-ups
15 Hang Pwr Clean 95/55
15 S2O 95/55
WOD
1)6 min emom
Odd min
5 Pwr Snatch /4 Bar facing Burpees
Rx1 135/95, Rx2 115/75, Rx3 95/55
Even min
10 Pwr Clean / 4 Bar facing Burpees
2) Backsquat
6 x 3 ascending
3)3 RFT
15 Squat Box Jumps 24/20
T2B Rx1 20, Rx2 15, Rx3 10
Row cals Rx1 25/20, Rx2 20/16, Rx3 15/12
WOD
1) Sled Pull/Drag
5 x D/B 25/Empty
2)Bike/Bench x 5
Bike Rx1 30/24 cals , Rx2 Rx2 25/20 cals, Rx3 20/16 cals
Bench Press 5 Reps Rx1 225/135, Rx2 195/105, Rx3 165/75
Each Round needs to be completed in 3 mins
3) 10 min amrap
10 Slamball Rx1 150/100, Rx2 100/70, Rx3 70/50
Hspus Rx1 18, Rx2 9, Rx3 18/12 push-ups
1) 6 min emom
Front Rack Lunges Rx1 185/125, Rx2 155/105, Rx3 135/85
2) Front Squat
5 x 4 ascending
3) 3 RFT
10 Thrusters Rx1 135/95, Rx2 115/75, Rx3 95/55
T2B Rx1 25, Rx2 20, Rx3 15
Row 250/225m
WOD
FIght Gone Bad
each Rep is a point/ everyone will have a scorekeeper
3 RNDs
1 min Push Press 75/55
1 min Wallballs 20/14#
1 min Box Jumps 24/20
1 min Sumo Deadlift HiPull 75/55
1 min Max Calories Rower
1 min Rest
WOD
1)8 min emom
Handstand Walk Rx1 40 ft, Rx2 20ft, Rx3 40 sec Handstand Hold
GHDSU Rx1 18, Rx2 15, Rx3 12
2) Push Press
5 x 3 ascending
3) 9 min amrap
Pullups Rx1 25, Rx2 18, Rx3 12
12 Pwr Snatch Rx1 135/95, Rx2 115/75, Rx3 95/55
12 S2O same as above
