WORKOUT OF THE DAY
CHUCK
FITNESS
WOD
1) For Time (40min cap)
Row 1,000/900m
5 Burpees
Ski 1,000/900m
5 Burpees
Bike 2/1.8 m
5 Burpees
Row 750/675m
5 Burpees
Ski 750/675m
5 burpees
Bike 1.5/1.3
5 burpees
Row 500/450
5 Burpees
Ski 500/450
5 Burpees
Bike 1/.9m
5 Burpees
WOD
1) 9 min amrap
15 Hang Clean/Jerk Rx1 165/115, Rx2 135/95, Rx3 115/75
Dus Rx1 100, Rx2 50, Rx3 200 singles
2) Shoulder Press
7 x 3 ascending
3) 3 RFT
Ski 300/270m
10 Burpee Box Overs 24/20”
WOD
1)20 min amrap
100 Kb swings 53/35#
75 Wallballs
Row 50/40 cals
25 T2B
10 Burpees
2)Deadlift
6 x 3 ascending/TNG
WOD
1) Granite Games Semi Final Event
18 DB Thrusters Rx1 70/50, Rx2 50/35, Rx3 40/25
Run 200m
15 DB Thrusters
Run 200m
12 DB Thrusters
Run 200m
9 DB Thrusters
Run 200m
6 DB Thrusters
Run 200m
3 DB Thrusters
2) Bench Press
5 x 2 ascending
1) Diane
21,15,9 reps of
Deadlift 225/155
Handstand Push-ups
2)Front Squat
5 x 3 @ 85% 1RM - all sets same
3) For Time
Row 2000/1800m
For Time
Mini Murph
Run 800m
5 Rnds of Cindy
5 Pullups
10 push-ups
15 air squats
Run 800m
5 Rnds of Cindy
5 Pullups
10 Push-ups
15 air squats
WOD
1) For Time
100 DB Snatches Rx1 50/35, Rx2 40/25, Rx3 35/20
2) BB
6 x 3 Pushpress then Backrack to 1 Push jerk
3) 10 min amrap
Ski 250/225m
Peg Board Rx1 2, Rx2 1 , Rx3 5 strict Pullups
pushups Rx1 25/20, Rx2 20/15, Rx3 15/10
WOD
1)12 min emom
Wallballs Rx1 20, Rx2 17, Rx3 14
20/14
Box jumps Rx1 20, Rx2 17, Rx3 14
24/20
KB swings Rx1 20, Rx2 17, Rx3 14
53/35#
GHDSU Rx1 20, Rx2 17, Rx3 14
2)6 min Emom
5 Pwr Cleans - TNG
Rx1 185/125, Rx2 155/105, Rx3 135/95
Drop Bar = 5 Burpees
3) 3 RFT
Row 500/450m
8 Burpees over Rower
WOD
1) Fran
21/15/9 reps of
pullups
Thrusters 95/65#
2) Bench Press
6,5,4,3,2,1 ascending
WOD
1) 5 min Emom
5 Squat cleans Rx1 185/125, Rx2 155/105, Rx3 135/85
2)Deadlift
6,5,4,3,2,1 ascending
3) For Time
5 Sled Pushes D/B 45/25#
WOD
For Time
Run 400m
15 Kb swings 53/35
Row 500/450m
15 Kb swings
Ski 500/450m
15 Kb swings
Bike .8/.7
15 Kb swings
2 Rnd
Same but :
sub 5 Burpees for Kb swings
3 Rnd
Run 400m
Row 500/450m
Ski 500/450m
Bike .8/.7
WOD
1) For Time
100 situps
2) Push Press
5 x 3 ascending
3) 4RFT
Ski 400/360m
20 DB Snatch Rx1 50/35#, Rx2 40/25#, Rx3 35/20
10 Burpee Box Jumps 24/20
WOD
1) For Time
50 Wallballs Rx1 30/20, Rx2 20/14, Rx3 14/10
25 Pwr Snatch Rx1 165/115 Rx2 135/95, Rx3 115/75
25/20 Bike Cals
25 T2B
50 Wallballs Rx1 30/20, Rx2 20/14, Rx3 14/10
2) Box Backsquat
Stay a couple inches above parallel. Pick up heels when on Box. Do not come off tension.
5 x 5 ascending - should be able to go Heavier than full squat
3) 3 RFT
Run 400m
1 min rest
WOD
1) For Time
100 C2B Pullups, Rx2 75 C2B pullups, Rx3 50 C2B Pullups ( can sub C2B for chin over Pullups)
2) Bench Press
3 x 12 65%1RM
3) AGOC wk#1
5 Rounds (20 min cap)
15 HSPUs, Rx2 10 HSPUs, Rx3 15/10 push-ups
15 DB S2O Rx1 50/35#, Rx2 40/25#, Rx3 35/20#
15 Row Cals
WOD
1) Tabata
Air squats
1 min
Box jumps
3) Backsquat
3 x 12 same 65%1RM
3) 4 RFT
sled Push D/B 45/25#
Shuttle
WOD
1) 2RFT
Run 800m
25 DEadlift Rx1 185/125, Rx2 155/105, Rx3 135/95
Row 1000/900m
25 Pwr Clean Rx1 155/105, Rx2 135/95, Rx3 115/75
Ski 1000/900m
25 S2O Rx1 135/95, Rx2 115/75, Rx3 95/65
WOD
1) Shoulder Press
5 x 4 ascending
2) Filthy Fifty (Time Cap 28 mins)
50 Box jumps24/20
50 Jumping Pullups (elbow at 90 to shoulder)
50 KB swings 53/35
50 Walking Lunges
50 Knees to Elbows (tricep is a scale)
50 Pushpress 45/35
50 Situps
50 Wallballs 20/14
50 Burpees
50 Dus (100 singles)
WOD
1)12 min Emom
Wallballs Rx1 20, Rx2 17, Rx3 14
target Burpees Rx1 15, Rx2 12, Rx3 10
Box jumps Rx1 25, Rx2 20, Rx3 15
Back extn Rx1 25, Rx2 20, Rx3 15
2)Backsquat
Tempo 2/2/2
5 x 3 ascending
3) Bike Sprint
For Time
Rx1 2/1.8m, Rx2 1.5/1.3m, Rx3 1.2/1
WOD
1) GHD holds
4 x 30 sec
w/ 1 min rest
2) 3 RFT
Rope Climbs Rx1 3 LL, Rx2 1 LL/2 RC, Rx3 3 RC
Ski 350/315m
Kb swings Rx1 30, Rx2 25, Rx3 20 53/35#
3) Bench Press
7,6,5,4,3,2,1
WOD
1) 11 min amrap
50 Wallballs 20/14#
Bike 25/20 cals
2)Backsquat
5 x 3 same 1RM85%
3) 15 mins
Hit Heavy single C/J
