Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

3xs:

–10/8 Bike or Row Calories

–10 ***Bootstrappers***

–10ea. ***Kneeling Shoulder Tap***

–5ea. ***Stagger Push-up***

–20ea ***Lateral Banded Walk***

–10 Banded Squats

Metcon

Metcon (No Measure)

Every 1 min for 6 mins, alternating between:

3 Back Squats, pick load

3 Floor Press, pick load

— then —

Every 1 min for 6 mins, alternating between:

5 Back Squats, pick load

5 Floor Press, pick load

Complete the first 6 mins (sets of 3) at 80-85% 1RM and the second 6 mins (sets of 5) at 75-80% 1RM.

Accessory Work

Metcon (No Measure)

3 rounds for quality of:

5 Russian Double Kettlebell Swings, pick load

Double Kettlebell Front Rack Hold, pick load, 20 secs

5 Double Kettlebell Shoulder-to-Overheads, pick load

Double Kettlebell Overhead Hold, pick load, 20 secs

Rest as needed between rounds. Athlete chooses the weight.

Metcon (No Measure)

AT HOME Version

with Gear minimal gear:

Every 1 min for 6 mins, alternating between:

10 Dumbbell Squats, pick load

10 Dumbbell Bench Press, pick load

— then —

Every 1 min for 6 mins, alternating between:

6 Dumbbell Squats, pick load

6 Dumbbell Bench Press, pick load

5-10 / 3-6 Dumbbell Squats

5-10 / 3-6 Dumbbell Bench Press

Metcon (No Measure)

At Home No Gear:

Every 1 min for 6 mins, alternating between:

max rep Squat Jumps

max rep Push-ups

— then —

Every 1 min for 6 mins, alternating between:

max rep Jumping Lunges

max rep Dips

WORKOUT OF THE DAY