Category Archives: Workout of the Day

THURSDAY, JUNE 29, 2017

 

Fourth of July Schedule – 10am class only

Peachtree Road Race road closures

 

WOD: ‘Daredevil’

50 Calorie Row

50 Toes to Bar

50 Wall Balls (20/14)

25 Right-arm Dumbbell Snatch (50/30)

25 Right-arm Dumbbell Snatch (50/30)

10 Bar Muscle-Ups

Rest 6 Minutes, clean up equipment, then…

2 x 30 Second Max Calorie Assault Bike

*Score is total time and total calories

Spirit of the WOD – Choose weights and movements that will allow for short rest between large sets on each movement in the workout. Maintain a fast speed throughout the workout. Use the recovery time wisely before the Assault Bike sprints.

 

AFTER PARTY: 400m Cooldown Walk + Rollout Quads

 

***404 Foundations Class @ 8:30PM***

5 Rounds for time –

5 Muscle-Ups

15 Wall Balls

20 Abmat Sit-Ups

 

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WEDNESDAY, JUNE 28, 2017

 

STRENGTH: Split Jerks

2 x 3 @ 60% & 70%

2 x 2 @ 75% & 80%

2 x 1 @ 85% & 90%

 

WOD: 3 Rounds for time –

20 Back Rack Lunges (95/65)

20 Bar over Burpees

Spirit of the WOD – Choose a Lunge weight that will challenge you to keep the bar on your back for all 20 reps; this may involve resting with the weight in the back rack position.

 

AFTER PARTY: 30 Ring Dips

 

***404 MISSFITS @ 10AM***

Partner WOD – Only one partner works at a time, except for partner Wall Balls

100 Double Unders

100 Burpees

100 Double Unders

100 Abmat Sit-Ups

100 Double Unders

100 Partner Wall Balls (14#)

100 Double Unders

 

***404 ENDRUANCE WOD @ 6:30PM***

14 Rounds – 60 Seconds on; 60 Seconds off

 

***404 BARBELL SKILLLS & STRENGTH @ 8:30PM***

Work up to a heavy elevated Power Clean (knee high), then…

Establish a 3 rep max Power Clean

Finish with heavy Clean Pulls

 

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TUESDAY, JUNE 27, 2017

 

PRE: 8 Minute E2MOM

10 Kettlebell Swings (45/25)

10 Step Ups (20″)

10 Knees to Chest

 

WOD: 30-20-10 of the following –

Box Jumps (24/20)

Hang Power Cleans (155/115)

Russian Twists (55/35)

Finish with 1 Mile Run

Spirit of the WOD – Choose a Power Clean weight that will allow you to complete at least 5 reps at a time throughout the workout. Do not let the 1 Mile Run at the finish influence choice of weight or box height, survive the Run with whatever you have left.

 

AFTER PARTY: Rollout Calves & Achilles

 

***404 Foundational Class @ 8:30PM***

‘Scaled Diane’

21-15-9 of the following –

Deadlift (155/105)

Handstand Push-Ups

 

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MONDAY, JUNE 26, 2017

 

STRENGTH: Overhead Squats

2 x 3 @ 75%

2 x 3 @ 80%

 

WOD: 12 Minute FranRAP

As many rounds as possible in 12 Minutes of the following –

21-15-9

Thrusters (95/65)

Pull-Ups

Spirit of the WOD – Choose a Thruster weight that will allow for you to complete greater than one round of ‘Fran’ in the time domain. Both movements should be broken up sooner, and more often, than in the traditional benchmark version of this workout.

 

AFTER PARTY: Coach-led cooldown stretch

 

***404 MISSFITS @ 10AM***

10-9-8-7-6-5-4-3-2-1 of the following –

GHD Sit-Ups

Goblet Squats (35#)

Tire Flips

 

***404 ENDURANCE WOD @ 6:30PM***

3 Rounds –

400m Run + 250m Row + 400m Run

Rest 3 Minutes between rounds

 

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SUNDAY, JUNE 25, 2017

 

WOD: 3 Rounds –

4 Minute AMRAP

5 Deadlifts (275/185)

10 Burpees

*Complete 75 Double Unders by the end of each AMRAP, partition as needed.

Rest 2 Minutes between rounds

 

***404 MISSFITS @ 9AM***

5 Minute AMRAP – 40 Double Unders + 30 Lunge Steps + 20 Russian Twists (25#)

Rest 2 Minutes

5 Minute AMRAP – 40 Russian Twists (25#) + 30 Double Unders + 20 Lunge Steps

Rest 2 Minutes

5 Minute AMRAP – 40 Lunge Steps + 30 Russian Twists (25#) + 20 Double Unders

*Score is total reps

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SATURDAY, JUNE 24, 2017

 

WOD: 4 Rounds of the following –

1 Minute Max Wall Balls (20/14)

1 Minute Max Calorie Row

1 Minute Max Box Jumps (24/20)

1 Minute Max Abmat Sit-Ups

Rest 2 Minutes between rounds

 

***404 BARBELL SKILLS & STRENGTH @ 8AM***

3 x 50ft Jerk Walk

5 Rounds – Hang Squat Clean + Squat Clean from takeoff + Power Clean @ 65%

10 Minute EMOM – 2 ‘Dirt Gentlemans’ (Squat Clean + Split Jerk, performed like a Thruster)

 

***404 SWIM WOD @ CHASTAIN PARK, 10:15AM***

100/200yd Warm-Up

12 Minute EMOM – 2/6 Burpees + 25yd Swim

Complete the following for total time, partition reps and distance as needed –

300/500yd swim + 120 Flutter Kicks + 90 Squats + 60 Push-Ups

Finish with relay races

 

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FRIDAY, JUNE 23, 2017

 

STRENGTH: Deadlift

5 x 5 @ 50%, 60%, 65%, 70% & 75%

 

WOD:

6 Power Cleans (185/135)

6 Push Jerks (185/135)

200m Run

9 Power Cleans (135/95)

9 Push Jerks (135/95)

400m Run

12 Power Cleans (95/65)

12 Push Jerks (95/65)

Spirit of the WOD – Corresponding with the higher reps, choose weights that will allow you to complete larger sets as the workout progresses. The weights should not necessarily allow you to complete every set unbroken.

 

AFTER PARTY: 100 Double Unders

 

***404 MISSFITS @ 10AM***

Round 1 – 600m Run, then 21/15/9 Kettlebell Swings (35#) & Box Jump Overs (20″)

Rest 2 Minutes

Round 2 – 400m Run, then 14/10/6 Kettlebell Swings (35#) & Box Jump Overs (20″)

Rest 1 Minute

Round 3 – 200m Run, then 7/5/3 Kettlebell Swings (35#) & Box Jump Overs (20″)

 

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THURSDAY, JUNE 22, 2017

 

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NEW 404 Foundational Class – Offered every Tuesday and Thursday evening from 8:30-9:15PM, these classes will focus on teaching one technical movement, and then incorporating the movement into the WOD. The Foundational Classes are also a perfect opportunity to bring friends, coworkers, or family by to try a workout with you!

 

SKILL: Pistols

2 Rounds not for time –

10 Candlesticks

10 Pistols to a box

 

WOD: “Mary”

20 Minute AMRAP

5 Handstand Push-Ups

10 Pistols

15 Pull-Ups

Spirit of the WOD – The first 8-10 Minutes of this workout should feel as if you could push a little faster, make sure to find a pace during this first half of the workout. This workout combines three technical gymnastic movements, use modifications when necessary to ensure you do not get stuck on any one movement for too long.

 

AFTER PARTY: Rollout Quads + LAX Ball on Shoulders

 

***404 Foundational Class @ 8:30PM***

12 Minute AMRAP

5 Hang Power Snatch

10 Push-Ups

200m Run

 

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WEDNESDAY, JUNE 21, 2017

 

STRENGTH: Split Jerk

2 x 3 @ 60% & 70%

2 x 2 @ 75% & 80%

2 x 1 @ 85%

 

WOD:

In teams of three, complete the following for time –

3000m Row

*Partners must switch every 250m.

**As a team, 100 Med Ball Cleans must be performed prior to completing the 3000m.

Spirit of the WOD – Strategize with your team to ensure smooth transitions. Choose a medicine ball weight that challenges you to contribute a large number of reps to your team’s total each time you pick up the ball.

 

AFTER PARTY: 100 ft Handstand Walk

 

***404 MISSFITS WOD @ 10AM***

40 Calorie Row, then…

3 Rounds –

21 Dumbbell Shoulder to Overhead (20#)

18 Dumbbell Lunge Steps (20#)

16 Dumbbell Box Step Ups (20″)(20#)

12 Renegade Rows (20#)

Finish with 400m Farmer’s Carry (20#)

 

***CF 404 ENDURANCE WOD @ 6:30PM***

6 Rounds – 30 Second Wall Sits

2 Rounds – 200m, 600m, 1000m Runs (rest 1:1)

 

***CF 404 BARBELL SKILLS & STRENGTH @ 8:30PM***

3 Rounds – 25ft Overhead Walking Lunges

5 x High Snatch Pull + Hang Snatch @ 65%+

10 Minute EMOM

Heaving Snatch Balance + Squat Snatch w/ 3 Sec pause in catch

 

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TUESDAY, JUNE 20, 2017

 

WOD: ‘Confetti’

5 Rounds of the following –

15 Kettlebell Swings (70/55)

12 Burpees

9 GHD Sit-Ups*

6 Box Jumps (30/24)

3 Strict Muscle Ups**

200m Run

Spirit of the WOD – Use the first two rounds to set a pace. Adjust rep scheme if needed moving into round three to ensure you are working efficiently on each movement.

*modify with 15 Abmat Sit-ups

**modify with kipping Muscle Ups, then with 2:1 strict Pull-Ups & Ring Dips

 

AFTER PARTY: Cooldown stretch

 

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