WORKOUT OF THE DAY
CHUCK
FITNESS
WOD
1) Death By EMOM alt movements until you cannot complete reps
Wallballs Rx1 +2 every Round, Rx2 alternate between +1 on odd Rounds and +2 even Rounds, Rx3 +1 every Round
Target Burpees - Same as Above
2) Backsquat
7 x 3 ascending
3) Bike Tabata - Max Calories
WOD
1) Lsit
4 x 30 sec hold
2) Bench press
5 x 8 ascending
3) 3RFT
Ski 500/450m
2 Peg Board Rx2 Strict Pullups 10/7, Rx3 Pull-ups 10
20 S2O DBs Rx1 50/35, Rx2 40/25, Rx3?35/20
WOD
1) For Time
Row 750/675m
5 Burpees Over Rower
1:30 Rest
Row 500/450m
10 Burpees Over Rower
1 min rest
Row 250/225m
15 Burpees over Rower
2) Deadlift
5 x 8 TNG
ascending
3) 5 RFT
Sled push D/B 45/25
Run 200m
WOD
3 RFT ( 40 min cap)
Run 800m
50 Kb swings 53/35
Bike 1.5/1.3 miles
25 GHDSU
WOD
1) For Time
50 Push-ups
2 mins
50 pull-ups
2) BB complex
2 push jerk/ 1 split / 2 Push press
6 x sets ascending
3) For Time
20 Pwr Snatch Rx1 135/95, Rx2 115/75, Rx3 95/65
Row 500/450m
20 Pwr Snatch
Ski 500/450m
WOD
1) 12 min Emom
Heavy Wallballs Rx1 17, Rx2 15, Rx3 13
30/20#
Box jumps Rx1 17, Rx2 15, Rx3 13
Situps Rx1 17, Rx2 15, Rx3 13
2) Backsquat
3 sec pause in Bottom each rep
5 x 4 ascending
3) For Time
30 squat cleans Rx1 185/130, Rx2 155/105, Rx3 135/85
WOD
1) Row intervals
500/450m
30 sec
500/450m
30 sec
500/450m
2) Snatch Technique
15 mins
3) Bench Press
4 x 7 ascending
4) 3 RFT
Rope Climbs Rx1 3, Rx2 2, Rx3 1
Target Burpees Rx1 10, Rx2 8, Rx3 6
WOD
1) 4 sets
Lsit 30 sec hold
2) Backsquat
4 x 7 @ 75%1RM
3) 3 RFT
30 Box jumps 24/20
20 Wallballs 20/14#
10 Deadlift Rx1 185/125, Rx2 155/105, Rx3 135/85
5 Front squat same as above
WOD
Pick your Indoor Poison
Max Distance
35 mins on
Rower or Bike or Ski
WOD
1) Shoulder Press
4 x 8 ascending
2) For Time /Ladder
60 KB swings Rx1 70/53, Rx2 62/44, Rx3 53/35
50 S2O Rx1 155/105 Rx2 135/85, Rx3 115/65
40/32 cals Row
30 HSpus
20 Rx1 Ring Mups, Rx2 Bar Mups, Rx3 C2B pullups
WOD
1) 5 RFT
Wallballs Rx1 20, Rx2 15, Rx3 10
10 Deadlift Rx1 225/155, Rx2 185/125, Rx3 155/105
2) Backsquat
4 x 10 70%1RM all sets
3) 12 min amrap
8 Hang Cleans Rx1 165/115, Rx2 135/85, Rx3 115/75
8 Burpees Facing the Bar
Bike Rx1 18/14, Rx2 15/12 Rx3 12/10
WOD
1) For Time
100 sit-ups
Row 250/225m
50 pullups
Row 250/225m
2) Bench Press
3 x 10 ascending
3) 3 RFT
15 Pwr Snatch 95/65
Ski 250/225m
WOD
1) 6 min Emom
Lsit - 30 sec Hold
10 Pwr Clean Rx1 155/105, Rx2 135/85, Rx3 115/65 (TNG or 3 Burpees a Drop)
2) Backsquat
5 x 3 Tempo
2 sec down/2 sec in bottom/ Explode Up
3) 3 RFT
Run 200m
Sled Push D/B 45/25
15 T2B
WOD
Run 2 miles
5 mins
1 Rnd
Bike 1/.9
10 air squats
Row 500/450m
10 Situps
Ski 500/450m
10 Push-ups
WOD
1) Row interval
750/675m
1 min rest
500/450m
30 sec
250/225m
2) Bench Press
1 RM
3) 3 RFT
Rope climbs Rx1 3, Rx2 2, Rx3 1
S2O Rx1 15, Rx2 12, Rx3 9
Pull-ups Rx1 15, Rx2 12, Rx3 9
Ski 250/225m
WOD
1) 8 min Emom
10 Slamballs 70/50#
Box Jumps Rx1 15, Rx2 12, Rx3 10
2) 1 RM
Clean
3) 10 min amrap
20 Pistols
T2B Rx1 15, Rx2 12, Rx3 10
15 DB Thrusters Rx1 50/35, Rx2 40/25, Rx3 24/20
WOD
1) Run 1 mile - For Time
5 mins Rest
3 RFT
Bike 1/.9 mile
10 air squats
Row 500/450m
10 Situps
Ski 500/450m
10/7 push-ups
1) 8 min Emom
Ski 15/12 cals
Pullups Rx1 12 C2B , Rx2 12 pull-ups Rx3 6
2) Shoulder Press
1 Rep Max
3) 9 min amrap
8 Pwr Snatch Rx1 135/95, Rx2 115/75, Rx3 95/55
Situps 20
Bar over Burpees 8
WOD
1) 6 min emom
Wallballs/KBswings
Rx1 18, Rx2 15, Rx3 12
2) Backsquat
1 Rep Max
3) 12 min amrap
12 Pwr clean Rx1 185/125, Rx2 155/105, Rx3 135/85
Bike cals Rx1 20/16, Rx2 15/12, Rx3 12/9
WOD
1) Ski Interval
750/675m
1 min rest
500/450m
30 sec
250/225m
2) Bench Press
4 x 4
ascending (2 sec pause each rep-Bar should be 1 inch from chest
3) 2 RFT
HSW Rx1 50ft, Rx2 25ft, Rx3 50 ft crab walk (in yard)
Sled Pull D/B 45/25
Sumo Hi Pull Rx1 15, Rx2 12, Rx3 9 - 95/65#
S2O Rx1 15, Rx2 12, Rx3 9 - 95/65#
