WORKOUT OF THE DAY
CHUCK
FITNESS
WOD
1) Lsit
4 x 30 sec hold
1 min rest
2) GCG - wkout #6
My Wallball Hurts
8 min amrap
50 HSPU Rx2 40 DB push press 35/25#
50 DB Snatch Rx1 50/35, Rx2 35/25
50 Wallball Rx2 40 20/14#
50 OH squats 115/85, Rx2
3) Let’s Be Frank - GCG wkout #7
21 Thruster 95/65, Rx2 65/35
21 Pullups Rx2 21 Pullups
15 Thrusters Rx1 115/85, Rx2 85/55
15 C2B Pullups Rx2 15 Pullups
9 Thrusters Rx1 135/95 Rx2 105/75
9 Bar Mups Rx2 9 Pullups
WOD
Nasty Nancy - wkout #5 2020 Cfit Games
5 RFT
5 - Run 500m
15 OH squat Rx1 185/125, Rx2 155/105, Rx3 135/95 (sub Front squat for OH squat)
15 Bar facing Burpees
WOD
1) For Time
Row 1,000/900 m
2) Split Jerk
7 x 1 ascending
3) Damn Diane
3 RFT
15 Deadlifts Rx1 315/205, Rx2 275/175, Rx3 245/145
15 Deficit HSPU Rx1 strict, Rx2 Kipping Hspus, Rx3 25/18 push-ups
Deficit 3.5/2 inches
WOD
1) 9 min Emom
Wallballs Rx1 18, Rx2 16, Rx3 14 20/14#
Box jumps same as above 24/20
Dus Rx1 65, Rx2 50, Rx 65 singles
2) Backsquat
5 x 4 ascending
3) Friendly Fran
3 Rnds
21 Thrusters Rx1 105/85, Rx2 95/65, Rx3 15 Thrusters
21 C2B Pullups Rx2 Pullups Rx3 15 Pullups
WOD
1) Lsit
4 x 30 sec hold
1 min rest
2) Bench Press
3 x 3 ascending
3 x 2 ascending
3) GCG wk#4
50 Dus
10 Burpees over Bar
20 Sumo Hi Pull 105/75#
30 Pistols
100 Dus
30 Pistols
20 Sumo Hi Pull 105/75#
10 Burpees over Bar
50 Dus
WOD
1) Front squat
3 x 3 ascending
Backsquat
3 x 3 ascending
2) GCG The Couplet
12 Snatch Rx1 95/65 SC 75/45
12 Devil Press Rx1 50/35, Rx2 40/25, Rx3 35/20
10 Snatch Rx1 115/85 SC 95/65
10 Devil Press - same
8 Snatch 135/105 SC 115/85
8 Devil Press
6 Snatch 155/125 SC 135/10(
6 Devil Press
4 Snatch 175/145 SC 155/125
4 Devil Press
WOD
For Time
Run w/WB 400m Rx1 30/20, Rx2 20/14, Rx3 14/10
50 Bk extn
Run w/WB 400m
50 walking Lunges
Run w/WB 400m
50 Box jumps
Run w/WB 400m
50 Burpees
Run w/WB 400m
50 GHDSU
WOD
1) Happy Shoulders
For Time
Ski 750/675m
HSW Rx1 160ft, Rx2 80ft Rx3 80ft crab walk feet forward
25 OH squat Rx1 155/110, 135/95, Rx2 115/75,
Peg Board Rx1 4, Rx2 2, Rx3 20 strict Pullups
25 Squat Snatch Rx1 155/110, Rx2 135/95, Rx3 115/75
HSPU Rx1 50, Rx2 35, Rx3 50/35 push-ups
K2E Rx1 50, Rx2 35, Rx3 25
25 S2O Rx1 155/110, Rx2 135/95, Rx3 115/75
Row 750/675m
WOD
1) 4 min emom
Squat Cleans Rx1 165/120, Rx2 135/95, Rx3 115/75
2 min rest
4 min emom
Front Rack Lunges - same
2) Backsquat
6 x 3 ascending
3) 2 RFT
Row 500/450m
GHDSU Rx1 35, Rx2 30, Rx3 25
10 Slamballs Rx1 150/100, Rx2 100/70, Rx3 70/50
Pistols Rx1 20, Rx2 10, Rx3 Scale to Box
WOD
1) GulfCoast Games wk 1
9/11 - Tribute
Row 2,001m
11 seated Press 95/65
11 Box jumps 24/20
11 Hang Power Clean 115/75
11 KB ground to OH 53/35
11 Front Rack lunges 135/95
11 Bar facing Burpees
11 Front squats 155/110
11 KB step ups 53/35
11 sumo Hi Pull 185/125
2) Bench Press
Reps of
6, 5,4,3,2 - ascending
WOD
1) 12 min amrap
Run 200m
80 Ft. FR Rack DB Lunges (DB each hand) Rx1 50/35, Rx2 40/25, Rx3 35/20
Heavy Wallballs 30/20# Rx1 25, Rx2 20, Rx3 15
2) Backsquat
5 sets of Reps of : 6, 5, 4, 3, 2
ascending
3) 2 RFT
10 Deadlift Rx 245/190, Rx2 205/155, Rx3 165/115
Situps Rx1 50, Rx2 40 Rx3 30
5 Pwr Cleans same as above
WOD
1) For Time
3 RFT
Bike .8/.7 mi
5 Burpees
Box jumps Rx1 20, Rx2 15, Rx3 10 24/20#
Row 500/450m
5 Burpees
Kb swings Rx1 20, Rx2 15, Rx3 10 53/35#
Ski 500/450m
5 Burpees
Slamballs Rx 20, Rx2 15, Rx3 10 70/50
WOD
1) GHD holds
4 x 30 sec hold w/ 1 min rest
2)BB complex
2 Ppress/2Pjerk/1split
6 x ascending
3) 3 RFT
5/3 Ring Muscle ups, Rx2 5 Bar Muscle ups, Rx3 10 C2B Pullups /10/7 Pushups (Do all pull then push)
Row 500/450m
10 Pwr Snatch Rx1 155/105, Rx2 135/85, Rx2 115/75
WOD
1)9 min Emom
Wallballs Rx1 20, Rx2 17, Rx3 14 20/14#
Ski cals Rx1 20/16, Rx2 17/14, Rx3 14/11
KB swings Rx1 20, Rx2 17, Rx3 14 53/35#
2) Backsquat
2 x 5 same
ascend
2 x 4 same
ascend
2 x 3 same
3) 3 RFT
Run 400m
10 Deadlift Rx1 225/175, Rx2 185/125, Rx3 155/105
Bar facing Burpees Rx1 10, Rx2 8, Rx3 6
5 Pwr cleans Rx1 225/175, Rx2 185/125, Rx3 155/105
WOD
1) Shoulder Press
1 RM
2) Snatch
6 x 3 ascending
3) Bench Fran
21,15,9 reps of
Bench Press Rx1 165/95, Rx2 145/85, Rx3 125/75
Pullups
WOD
1) Lsit
4 x 30 sec hold
1 min rest
2) 3 RFT
Dus Rx1 100, Rx2 50, Rx3 100 plates jumps
20 Deadlift Rx1 275/185, Rx2 225/155, Rx3 185/125
3) pick a squat
Front squat or Back Squat
3 x 6 same weight
WOD
1) For Time
Run 1 mile
2 Sled Pull D/B 25/Empty
Bike 3/2.7 miles
Run 400m
1/2 Sled Pull either D or B 25/empty
Bike 1/.9 miles
WOD
1) Every 3 mins - complete and Add 2 reps to each movement till u can’t complete
T2B Rx1 10, Rx2 8, Rx3 6
4 PWR cleans Rx1 225/165, Rx2 185/125, Rx3 155/105
2) Every 2 mins - start at 8 reps then add 2 reps
Push Press Rx1 165/105, Rx2 135/85, Rx3 115/75
3) For Time
Ski 2000/1,800m
WOD
1) 9min Emom
Wallballs Rx1 20, Rx2 17, Rx3 14
Box jumps Rx1 20, Rx2 17, Rx3 14
GHDSU Rx1 20, Rx2 17, Rx3 14
2)Backsquat
6 x 3 ascending
3) For Time
Row 2,000/1,800m
WOD
1) 3 mins ME
Push-ups
2 mins rest
3 mins ME
Situps
2) Superset
Bench Press/ Strict Pullups
6 x ascending for Bench
Bench 5 reps/Strict Pullups Rx1 10/6, Rx2 7/4, Rx3 5/2
1:30 min rest between sets
3) Isabel
30 Snatches Rx1 135/95, Rx2 115/75, Rx3 95/65
