Workout of the Day
05/26/2020
Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike or Row 6xs:
–:20sec Easy
–:10sec Hard
2xs:
–5ea ***Lying Quad Stretch***
–5ea Samson Lunge
–5 ***Lunge, Lunge, Squat
–:20sec ***Plank-ups***
3 Rounder Prime 1x:
–5 Deadlift (light)
–20 Double Unders
–5 Deadlift (moderate)
–20 Double Unders
–5 Deadlift (workout weight)
–20 Double Unders
Metcon
Metcon (Time)
3 rounds for time of:
10 Deadlifts, 275/185 lbs
50 Double Unders
Goal: sub 5 mins
Metcon (No Measure)
For Quality
20 Strict Toes to Bar
20 DB Press
05/25/2020
Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike, Row or Run 1x:
–3-5min @ an easy pace
2xs:
–10ea ***Lying Leg Swing***
–5 ***Roll Over V-Sit***
–10 Romanian Deadlift
–10 Muscle Clean
–10 Front Squat
–5 ***Depth Jump***
Weightlifting
Back Squat (6 – 4 – 2)
Bent Over Row (10 – 10 – 10)
Accessory Work
Metcon (No Measure)
3rds NFT
20 (4 count) Flutter Kicks w/ plate
20 Russian Twists
05/22/2020
Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Row 1x:
–1min @ 22 SPM
–:30sec @ 26 SPM
–:30sec @ 28 SPM
–:30sec @ 30 SPM
–:30sec @ 28 SPM
–:30sec @ 26 SPM
–1min @ 22 SPM
SPM = Strokes per minute. Spend the designated time focusing on consistency at that SPM.
1x:
–10ea. Lying Leg Swing
–10ea. Lying Leg Crossover
–5 ***Roll Over V-Sit***
–10 ***Kneeling Shoulder Taps***
2xs:
–8ea. Single Leg DB Deadlift
–:20sec ea. Side Plank Hold
–6 ***T-Push-ups**
Metcon
5x500m Row (5 Rounds for time)
Cool Down
Metcon (No Measure)
For quality:
30 Toes-to-bars
30 Handstand Push-ups
30 Toes-to-bars
05/21/2020
Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike, Row or Run 1x:
–3min @ an easy pace
2-3xs:
–6 ***Bomber***
–6 ***Bootstrappers***
–6 Squat Jumps
–6ea. ***Single Arm KB Swing***
Metcon
Metcon (Time)
2 rounds for time of:
50 Kettlebell Swings, 53/35 lbs
25 Box Jumps, 24/20 in
Goal: sub 8 mins
Metcon (Time)
For time:
10 Rope Climbs
Sandbag Run, 100/70 lbs, 800 m
10 Rope Climbs
05/20/2020
Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike or Row 3-5xs:
–:45sec Easy
–:15sec Hard
2xs:
–10ea. ***Spiderman***
–10 Goblet Squat
–:30sec Plank Hold
–3ea. KB Front Rack Single Side Lunge
–3-5ea. KB Push Press
Optional Workout Prime 1x:
–10 BB Front Rack Lunge
–5 BB Thruster
–6 Front Rack Lunge (workout weight)
–3 Thruster (workout weight)
Metcon
Metcon (Time)
For time:
DB Front Rack Walking Lunge,50/35lbs, 100 m
Every 10 steps complete:
3 Thrusters, 135/95 lbs
Goal: sub 15 mins
Cool Down
Metcon (No Measure)
Foam Roll Glutes 1x:
–2-3 min per side
***Pigeon Stretch*** 1x:
–1-2min per side
05/19/2020
Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike, Row or Run 1x:
–3min @ an easy pace
2-3xs:
–6 ***Bomber***
–6 ***Bootstrappers***
–6 Squat Jumps
–6ea. ***Single Arm KB Swing***
Prime 1x:
–10 Med ball Deadlifts
–8 Med ball Muscle Clean
–6 Med ball Front Squats
–4 Med ball Cleans
–4 Burpees
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 7 mins of:
10 Med Ball Cleans, 20/14 lbs
10 Burpees
Goal: 7+ rounds
Accessory Work
Metcon (No Measure)
3 rounds for quality of:
12 Hip Extensions
12 Cossack Squats
Complete 2-3 rounds.
05/18/2020
Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
2xs:
–200m Jog or Row
–5 ***Inchworm + Push-up***
–10ea. ***Thoracic Rotation***
–10 ***Hip Touches***
–50 Jump Rope
Pull Up & Snatch Blend 1x:
–8 ***Kip Swing***
–3 Kip Swing + 2 Pull-ups
–5-10 Muscle Snatch
–5-10 Snatch Push Press
–5-10 Snatch Balance (to power position)
Snatch BB Skill 1x:
–5 Heaving Snatch Balance
–5 Snatch Balance
–5 ***Sotts Press***
–5 OHS + :03sec pause at the bottom
–5 Snatch w/ a :03sec pause below the knee
Metcon
Metcon (AMRAP – Rounds)
Every 1 min for 16 mins, alternating between:
5 Power Snatches, 155/105 lbs
Run, 200 m
15 Pull-ups
60 Double Unders
Cool Down
Metcon (No Measure)
***Thread the Needle*** 2xs:
–:20sec each side
***Forward Fold*** 1x:
–2-3min
05/15/2020
Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Row, Bike, Ski 5xs:
–:50sec Easy
–:10sec Hard
1x:
–5ea ***High Knee Tuck + Lunge & Twist***
–10ea ***Walking Hamstring Sweep***
–5ea Lateral Lunge
–10ea ***Walking Quad Stretch***
1x:
–5 Muscle Clean
–5 Front Squat
–5 Rack Press
–5 Back Squat
1x:
–3 Front Squat
–3 Push Press
–3 Quick Thruster
–3 Thruster (pause at top)
Metcon
Metcon (AMRAP – Rounds)
Death By Thruster
With a continuously running clock perform:
1 Thruster, 135/95 lbs in the first 1 min
2 Thrusters, 135/95 lbs in the second 1 min
3 Thrusters, 135/95 lbs in the third 1 min
…
Continuing this for as long as you are able.
Cool Down
Metcon (No Measure)
3 rounds for quality of:
10 Dumbbell Front Raises, pick load
10 Dumbbell Lateral Raises, pick load
10 Dumbbell Bent Over Raises, pick load
Complete 2-3 rounds.
+
***Pigeon Stretch*** 1x:
–2min per side
05/14/2020
Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike or Row
–5-10min @ easy pace
Banded Glute Warm-up 3xs 15-20ea:
–Lateral Walk (each direction)
–Monster Walk (forward and backwards)
–Glute Bridge
2xs:
–5ea ***Step-up + Rotation***
–10ea ***Lying Crossover***
–10 RDL
–10 Bent Over Row
–10 Back Squat (empty bar)
–5-10 ***Kang Squat***
Weightlifting
Back Squat (9-6-3-1)
Accessory Work
Metcon (No Measure)
4 rounds for quality of:
8 L/8 R Bear Hug Bulgarian Split Squats, pick load
5 Sandbag Push Press, pick load
Sandbag Overhead Carry, pick load, 50 ft
Use a sandbag or d-ball. Rest as needed between sets.
05/13/2020
Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Choose 1:
–800m Run
–1000m Row
–2km Bike
2xs:
–50ft Plate OH Walking Lunge
–50ft Single Arm OH DB Walk (right)
–50ft Single Arm OH DB Walk (left)
–:20sec Side Plank (right)
–:20sec Side Plank (left)
Metcon
Metcon (Time)
3 rounds for time of:
L Arm Suitcase Walking Lunge, 50/35 lbs, 50 ft
15 L Arm Dumbbell Snatches, 50/35 lbs
R Arm Suitcase Walking Lunge, 50/35 lbs, 50 ft
15 R Arm Dumbbell Snatches, 50/35 lbs
Goal: sub 13 mins
Cool Down
Metcon (No Measure)
For quality:
Bent Knee Hollow Hold, 30 secs
10 Cat Cows
Bent Knee Hollow Hold, 30 secs
10 Cat Cows
Bent Knee Hollow Hold, 30 secs