Workout of the Day
11/30/2021
Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Easy AMRAP x 8minutes:
–:45sec Row, Bike, or Run
–5ea Spiderman Lunge + Rotate
–10 Medball Deadlifts
–10 Medball Squat
–10 Medball Push Press
–5 Box Jump (step down)
General Barbell Warm Up 1x:
–10 Sumo Deadlift High Pull
–5 Power Clean
–10 Push Press
Movement Prep/Workout Prime 1x:
–3-5 Wall Balls
–3-5 Sumo Deadlift High Pull @ workout weight
–3-5 Box Jump
–3-5 Push Press @ workout weight
–:30sec Row
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
11/29/2021
Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
3 Rounds:
–50 Jump Rope
–10ea Hamstring Sweep
–8ea Single Arm Kettlebell Swing
–6 Alternating Goblet Lunge
–:30sec Plank Ups
Workout Prep/ Movement Prime 1x:
–3ea Single Arm Kettlebell Clean
–20 Double Unders
–3ea Single Arm Front Rack Reverse Lunge
–20 Double Unders
Metcon
Metcon (Time)
4 Rounds for Time
10L/10R KB Cleans 53/35
35 DU
10L/10R KB front rack lunges 53/35
35 DU
Cool Down
Metcon (No Measure)
3 rounds for quality of:
Flutter Kick, 20 secs
8 L/8 R Teapots, pick load
Hip Extension Hold, 40 secs
10 L/10 R Paloff Press
11/24/2021
Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Run 400-meters or Row 500-meters
Dynamic Warm Up 1x:
–10ea Lying Leg Swing
–5ea Lying Leg Crossover
–10 Roll Over V-Sit
–5ea Spiderman Lunge + Rotation
Barbell Warm Up 1x:
–10 Romanian Deadlift
–10 Muscle Clean
–10 Front Squat
–10 Good Morning
Barbell Warm Up 1x:
–5 Power Clean
–5 Push Jerk
–5 Clean & Jerk
Workout Prime/ Movement Prep 1x:
–3 Power Clean @ a light weight
–3 Push Jerk @ a light weight
–3 Clean & Jerk @ a light weight
–200 Meter Run
–3 Power Clean @ workout weight
–3 Push Jerk @ workout weight
–3 Clean & Jerk @ workout weight
Metcon
Metcon (3 Rounds for reps)
In 7 mins
– run 800m
– max reps power cleans 155/105lbs
In 7 mins
– run 800m
– max repa push jerks 155/105lbs
In 7 mins
– run 800m
– max reps clean and jerks 155/105lbs
11/23/2021
Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
2 Rounds For Quality:
–1min Bike or Row
–20 Plate Overhead Walking Lunge
–10 Straight Leg Sit Up
–5ea Lying Leg Crossover
–8 Kip Swing
–4 Kipping Knee Raise
Workout Prep/ Movement Prime 1x:
–3 Toes to Bar
–10 DB Overhead Walking Lunge
–3 Toes to Bar
–6 Overhead Walking Lunge @ workout weight
Metcon
Metcon (Time)
For time:
– 21 t2b
– DB Overhead walking lunges 50/35 50 ft
– 18 t2b
– DB Overhead walking lunges 50/35 50 ft
– 15 t2b
– DB Overhead walking lunges 50/35 50 ft
– 12 t2b
– DB Overhead walking lunges 50/35 50 ft
– 9 t2b
– DB Overhead walking lunges 50/35 50 ft
Cool Down
Metcon (No Measure)
3 rounds for quality of:
10 Rear Delt Raises, pick load
10 L/10 R Landmine Muscle Snatches, pick load
10 Scap Pull-ups
11/22/2021
Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
3 Rounds of :20sec ON :10sec OFF:
–Plyo Skier
–Cobra to Downward Dog
–Kneeling Shoulder Taps
–Lateral Jumps over a Dumbbell
–Plank Shoulder Taps
–Scap Push Up
Movement Prep/ Workout Prime 1x:
–10 Lateral Box Step Up
–6 Knee Push Ups
–4 Lateral Box Jumps
–4 Push Ups
Metcon
Metcon (AMRAP – Rounds)
16 min alternating EMOM
– 20 lateral box jumps 24/30
– 20 push ups
Cool Down
Metcon (No Measure)
cool down with light row for time left
11/19/2021
Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Choose 1:
–Run 400 Meters
–Row 500 Meters
–Ski Erg 500 Meters
Dynamic Warm Up 1x:
–5ea High Knee Tuck + Lunge & Rotate
–10ea Walking Quad Stretch
–5ea Reverse Lunge + Opposite Heel Touch
–10 Inchworm + Push Up
Generall Barbell Warm Up 1x:
–10 Deadlift
–10 Hang Muscle Clean
–10 Strict Press
Take 8 minutes to build to your working weight for the day.
Metcon
Metcon (Time)
5 Rds for Time
– Partner 1: 500m row
– Partner 2: 6 DL + 3 Hang Squat Cleans + 1 Jerk: 185/125lbs
Then switch
11/18/2021
Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
EMOM x 12 Minutes:
Minute 1- 60 Single Unders
Minute 2- 10 Sumo Inchworm + 5ea Dynamic Calf
Minute 3- 6ea Single Arm Kettlebell Swing + 6 Alternating Goblet Lunge
Minute 4- 6-8 Kip Swing + 4-6 Kipping Leg Raise
Barbell Warm Up 1x:
–10 Romanian Deadlift
–5-10 Muscle Clean
–5-10 Front Squat
–5 Hang Squat Clean
–5 Squat Clean
Workout Prep/Movement Prime 1x:
–20-30 Double Unders
–8 Kettlebell Swings
–6 Wall Balls
–3 Toes to Bar
–1 Rope Climb
Metcon
Metcon (Time)
For time:
200 Double Unders
80 Kettlebell Swings, 53/35 lbs
60 Wall Balls, 20/14 lbs
30 Toes-to-bars
3 Legless Rope Climbs
Goal: Sub 15 min
11/17/2021
Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Jog 400m
2 Rounds
– 50ft Single Arm Overhead Carries pick load
– :20 Sec Dead Hang hold
– 20 banded pull aparts
– 10ea Single Arm DB Press
– :30 sec bent knee hollow hold
General barbell warm up
– 5 press
– 5 push press
– 5 push jerk
Weightlifting
Shoulder Press (1-1-1-1-1)
Push Press (2-2-2-2-2)
Push Jerk (3-3-3-3-3)
Cool Down
Metcon (No Measure)
3 Rounds for Quality
– 8L/8R side plank reach throughs
– 10 Prone Snow Angels
11/16/2021
Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike, Row or Ski Erg 6xs:
–:20sec Easy
–:10sec Hard
2 Rounds:
–5ea Kneeling Shoulder Taps
–5ea Thoracic Rotation
–10 PVC Pass Thru
–10 PVC Good Morning
–15 PVC Snatch Press
General Barbell Warm Up 1x:
–10 Snatch Deadlift
–5-10 Muscle Snatch
–5-10 Snatch Press or Push Press
Workout Prime/ Movement Prep 1x:
–10 Babrell Power Snatch
–3-5 Power Snatch @ workout weght
–3 Bar Facing Burpees
Metcon
Metcon (Time)
For time
15-12-9-6-3
Power Snatches 115/75
Bar facing burpees
Cool Down
Metcon (No Measure)
5 rounds for quality of:
Farmer Carry, pick load, 100 ft
15 GHD Sit-ups
11/15/2021
Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Easy AMRAP x 8minutes:
–5ea Spiderman Lunge + Rotation
–10 Scap Pull Ups
–5 Kip Swing +1-2 Pull Ups
–10 Goblet Squats
–:45sec Row or Bike
Workout Prime/ Movement Prep 1x:
–1-2 Bar Muscle Ups
–5 Front Squats @ a light load
–3 Front Squats @ workout weight
–:30sec Row @ workout pace
Metcon
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
– 5 bar Muscle Ups
– 10 Front Squats 155/105lbs
– 20/17 Calorie Row
Cool Down
Metcon (No Measure)
3xs:
–:20sec in each position of 3-Way Hip Stretch Banded