Category Archives: Workout of the Day

MONDAY, JUNE 19, 2017

 

STRENGTH: Overhead Squat

3 x 3 @ 70%

2 x 3 @ 75%

 

WOD: 8 Minute AMRAP

1 Squat Snatch (95/65)

5 Double Unders

2 Squat Snatch (95/65)

10 Double Unders

Continue adding 1 Squat Snatch and 5 Double Unders until time has expired.

Spirit of the WOD – Given the time domain, choose a Snatch weight which will allow for the first 4-5 rounds to be completed unbroken. If necessary, use a modification on Double Unders to ensure you will get back to the Snatches quickly.

 

AFTER PARTY: Banded Lat Stretch

 

***404 MISSFITS @ 10AM***

1000m Row, then…

40 Box Jump Overs (20″)

30 Dumbbell Thrusters (20#)

20 Knees to Elbows

100′ Burpee Broad Jump

20 Knees to Elbows

30 Dumbbell Thrusters (20#)

40 Box Jump Overs (20″)

Finish with 800m Run

 

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

4 Rounds – 1 Minute Max Double Unders, rest 1 Minute between efforts

16 Rounds – 200m Sprints, rest 1 Minute between efforts

 

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SUNDAY, JUNE 18, 2017

 

WOD:

3 Rope Climbs

2 Minutes of Box Jumps (24/20)

21 Dips

90 Seconds of Box Jumps (24/20)

15 Dips

60 Seconds of Box Jumps (24/20)

12 Dips

30 Seconds of Box Jumps (24/20)

9 Dips

3 Rope Climbs

*Score is total time and Box Jump reps.

Spend the remainder of time after the WOD working up to a heavy Squat Clean. Once achieved, complete several short sets with gradually lighter weights.

 

***404 MISSFITS @ 9AM***

2 Rounds –

20 Box Jumps (20″)

20 Alternating Single-Arm Kettlebell Swings (35#)

20 Hand Release Push-Ups

50 Double Unders

20 Hand Release Push-Ups

20 Alternating Single-Arm Kettlebell Swings (35#)

20 Box Jumps (20″)

 

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SATURDAY, JUNE 17, 2017

 

WOD: Partner WOD

4 Rounds for time –

Partner A completes 20 Kettlebell Swings (55/35) while Partner B rests

Both partners complete 40 Medball Sit-Ups to each other

Partner B completes 20 Kettlebell Swings (55/35) while Partner A rests

Both partners complete 400m Run w/ Medball

 

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

Establish an Olympic Lifting Total –

3 Attempts to find a 1RM Snatch

3 Attempts to find a 1RM Clean & Jerk

 

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

200m Warm-up, then…

18 x 25’s @ 45 or 60 Seconds

Odd: non-freestyle

Even: fast freestyle

For total time –

50 Air Squats + 15 Push-Ups + 200yd swim

40 Air Squats + 12 Push-Ups + 150yd swim

30 Air Squats + 9 Push-Ups + 100yd swim

20 Air Squats + 6 Push-Ups + 50yd swim

10 Air Squats + 3 Push-Ups + 25yd swim

8 Minute AMRAP –

25 Swim + 4 Jump Outs

 

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FRIDAY, JUNE 16, 2017

 

STRENGTH: Deadlift

5 x 5 @ 40%, 50%, 60%, 65%, 70%

3 x 5 @ 60%

 

WOD: ‘Karen’

150 Wall Balls for time (20/14)

Spirit of the WOD – This is a benchmark workout, strive to work with the prescribed weight. Plan ahead to break up the reps into smaller sets, knowing that over time, the number of reps you will be able to complete unbroken will shrink.

 

AFTER PARTY: Rollout Quads

 

***404 MISSFITS @ 10AM***

4 Rounds for time –

400m Run

10 Strict Press (55#)

15 Kettlebell Sumo Deadlift High Pulls (35#)

20 Kettlebell Swings (35#)

25 Double Unders

 

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THURSDAY, JUNE 15, 2017

 

404 Mobility Night by Athletes’ Potential, Tonight @ 7:30pm – Come out for an hour of lower back and hip mobility with Dr. Jackie from Athletes’ Potential. This will be an interactive 60 minutes of movement, Q&A and lessons to take home! There will be no 7:30p WOD in lieu of Mobility Night.

 

SKILL: Pistols

10 Candlesticks

10 Pistols off a Box

10 Pistols

 

WOD: ‘Sticky Fingers’

5 Rounds of the following –

Every 4 Minutes…

Run 400m, and use the remainder of the time to complete as many Toes to Bar as possible

*Score is total number of Toes to Bar. Reps must be completed in 3 sets or less.

Spirit of the WOD – The focus of this workout are the sets of Toes to Bar. Choose a movement that will allow for at least 5 reps each time you are hanging from the bar. Use the runs as an active recovery for the shoulders and hands.

 

AFTER PARTY: A) Peg Board Practice B) 5 Rope Climbs or C) Practice Rope Climb holds and ascents/descents

 

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WEDNESDAY, JUNE 14, 2017

 

STRENGTH: Split Jerks

2 x 3 @ 55% & 65%

2 x 2 @ 70% & 75%

2 x 1 @ 80%

 

WOD: ‘Pumped Up Annie’

50-40-30-20-10 of the following –

Double Unders

Push-Ups

Spirit of the WOD – With the goal of finishing as many Double Unders as possible, challenge yourself to maintain the movement standard to a point beyond the comfort zone. Choose a Push-Up movement standard that will allow multiple consecutive reps to be completed in a solid push-up position.

 

AFTER PARTY: Lacrosse Ball on Chest & Shoulders

 

***404 MISSFITS @ 10AM***

2 Rounds for time of the following –

30 Deadlifts (125#)

30 Wall Balls (14#)

30 Ring Dips

 

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

Tabata Air Squats, then…

3 Rounds

Run 90 Seconds, Rest 30 Seconds

Run 60 Seconds, Rest 30 Seconds

Run 30 Seconds, Rest 30 Seconds

 

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

Establish an Olympic Lifting Total –

3 Attempts to find a 1RM Snatch

3 Attempts to find a 1RM Clean & Jerk

 

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TUESDAY, JUNE 13, 2017

 

SKILL: GHD Sit-Ups + Pull-ups/Dips

4 Rounds not for time –

12 GHD Sit-Ups

8 Strict Ring Dips

6 Strict Pull-Ups

 

WOD: 15 Minute AMRAP

5 Deadlifts (225/155)

11 Pull-Ups

7 Box Jumps (24/20)

Spirit of the WOD – Choose a deadlift weight that allows you to complete each set unbroken. The other movements should allow you to fall into a pace that keeps you moving constantly for the workout.

 

AFTER PARTY: Banded Hamstring Stretch

 

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MONDAY, JUNE 12, 2017

 

STRENGTH: Overhead Squat

3 x 3 @ 65%

2 x 3 @ 70%

 

WOD: 2017 Regionals Team Event 2 (completed individually)

40 Thrusters (75/55)

40 Bar Facing Burpees

30 Thrusters (75/55)

30 Bar Facing Burpees

Spirit of the WOD – To finish this workout in as little time possible, use restraint in the first set of both movements. Choose a Thruster weight that you can confidently perform for at least 10 reps unbroken.

 

AFTER PARTY: 400m Cooldown Walk

 

***404 MISSFITS @ 10AM***

400m Famers Carry (35#), then…

16 Minute EMOM

#1 – 8 Kettlebell Swings + 8 Goblet Squats

#2 – 8 Kettlebell Swings + 8 Single Arm High Pulls (4/arm)

#3 – 8 Kettlebell Swings + 8 Single Arm Push Press (4/arm)

#4 – 8 Kettlebell Swings + 8 Sumo Deadlift High Pulls

Finish with…

1 Minute Plank Hold + 1 Minute Scissor Kicks + 1 Minute Lunge Steps

 

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

4 Rounds –

250m Row + 200m Run, Rest 3 Minutes after each round

Finish with 4-3-2-1 of Wall Walks

 

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SUNDAY, JUNE 11, 2017

 

PRE: Push Press

Establish a heavy 3-rep Push Press

 

WOD: 5 Rounds for time –

Using 75% of the weight above…

4 Push Press

6 Front-Rack Lunges

4 Push Jerks

 

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SATURDAY, JUNE 10, 2017

 

WOD: 6 Rounds for time –

15 Hang Power Cleans (95/65)

10 Chest to Bar Pull-Ups

400m Run

 

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

Work up to a heavy 3 rep High Hang Muscle Snatch

5 x 2 Tall Snatches

10 Minute EMOM – Snatch w/ 2 Second hold in the bottom + OHS (choose a challenging weight)

Finish with 3 x 3 High Snatch Pulls

 

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

2 Rounds – 100yd swim + 100yd or 50yd kick

In teams of two, complete the following 12 Minute AMRAP –

Partner A completes a 50yd swim while Partner B holds the bottom of a squat. One partner is always swimming while the other partner holds the squat position.

18 Minute EMOM

A) 25yd swim taking 0-3 breaths

B) 15 Push-Ups

C) 30 Second Plank

 

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