Workout of the Day
WOD – Fri, May 26
Wolfe Tribe Fitness – WOD
Warm Up (No Measure)
3 mins row/bike/run
then
3x
– 10 Banded Hamstring Ext
– 10 Jump Shrug
– 10 Snatch Grip Press
– 10 Snatch Grip RDL
Team of 3 WOD (AMRAP – Rounds and Reps)
11 minute AMRAP
15 Synchro KBS (53/35)
10 Hang Snatch (95/65)
Athletes A and B will complete 15 Sync KBS. Once Completed, athlete A will complete 10 Hang Snatches. When athlete A finishes they will move back to start line and athletes B and C will complete 15 KBS then Athlete B will complete Hang Snatches. Then when athlete B finishes; athlete C and A will complete 15 KBS and athlete C will complete 10 hang snatches.
Athletes must tag in and out at the start line.
This will continue for 11 mins
WOD – Thu, May 25
Wolfe Tribe Fitness – WOD
Warm Up (No Measure)
3 mins of Row/Run/Bike/Ski
then
x2
– 10 Push Ups
– 10 Cobra to Downward Dog
– 10 Glute Bridges
Pause Bench Press (5-5-5-5-5)
Pause at the bottom of the bench press
2 sec pause at bottom
Speed Bench Press (5 x 15)
No more than 50% of 1 rep max
fast press from top to bottom.
Bent Over Row (5 x 10)
Banded Tricep Push Down (x2 Max Reps)
WOD – Wed, May 24
Wolfe Tribe Fitness – WOD
Warm Up (No Measure)
Run 400m
then
3x
– 10 med ball cleans
– 10 med ball deadlifts
– 10 push ups
– 10 wall ball sit ups
Metcon (AMRAP – Rounds and Reps)
15min AMRAP of
– 200m Run w/ Wall Ball
– 50ft Wall Ball Lunges
– 10 Air Squats w/ Wall Ball
WOD – Tue, May 23
Wolfe Tribe Fitness – WOD
Warm Up (No Measure)
7 Mins of
10 Cal Row
10 Jump Shrug snatch grip
10 Mountain Climbers
10 Thrusters w/ Bar
Metcon (No Measure)
Every 3 mins for 12 mins
– 5 Hang Power Snatches 95/65
– 10 no push burpees
– 15 wall balls 20/14, 10/9ft
Recovery (No Measure)
10 banded face pulls
10 banded pull apart
WOD – Mon, May 22
Wolfe Tribe Fitness – WOD
Warm Up (No Measure)
3 Min Row/Run/Bike/Ski
Then
2 Rounds
– 5 Tempo Squats
– 10 Scap Push Ups
– 10 Kip Swings
Murph Prep (Time)
For Time
800m Run
2 rounds of: 20 squats, 10 push ups, 5 pull ups
800m run
2 rounds of: 20 squats, 10 push ups, 5 pull ups
Midline (No Measure)
Sandbag Holds
– accumulate 10 mins of a sandbag hold
WOD – Fri, May 19
Wolfe Tribe Fitness – WOD
Warm Up (No Measure)
3 min Row
1 min front rack stretch
Then
2x
– lateral banded walks
– monster walks
– 10 banded squats
Front Squat (Find a 1RM)
Good Mornings (10- 10- 10 – 10 – 10)
WOD – Thu, May 18
Wolfe Tribe Fitness – WOD
Warm Up (No Measure)
3 mins Jump Rope
Then
2x
10 Kip Swings
5 Scap Pull Ups
3 Wall Walks
10 Calories Row
Team WOD (Time)
Teams of 3
Rx
180/Double Under
120/90 calorie row
60 HSPU
30 bar muscle ups
12 min time cap
Team WOD – Scaled (Time)
Teams of 3
Scaled
For Time
270 Single Unders
120/90 calorie row
60 HRPU
30 pull ups
12 min time cap
Part B (AMRAP – Reps)
4 mins AMRAP
GHD sit ups (must switch after 20 reps)
scaled
Ab mat sit ups
WOD – Wed, May 17
Wolfe Tribe Fitness – WOD
Warm Up (No Measure)
3min Bike/Row/Run
Then
3 way hip stretch
2x
– 10 kip swings
– 5 lunge lunge squat
– 10 scap push ups
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP (Murph Prep)
– 20 Air Squats
– 15 push ups (chest to floor)
– 10 pull ups
WOD – Tue, May 16
Wolfe Tribe Fitness – WOD
Warm Up (No Measure)
3 mins of Jump Rope
then
2 Rounds of
– 10 RDLs
– 10 Box Step Ups
– 5 Jump Shrugs
– 5 Jump Shrug Elbows
– 5 Front Squats
Metcon (Time)
10 rounds for time of:
30 Double Unders
7 Deadlifts, 155/105 lbs
5 Box Jumps, 30/24 in
3 Hang Squat Cleans, 155/105 lbs
WOD – Mon, May 15
Wolfe Tribe Fitness – WOD
Warm Up (No Measure)
3 min Row/Bike/ski/Run
Then
5 min AMRAP
– 10 Wall Facing Squats
– 10 Press with DBs (light)
– 10 Alt Lunges
Metcon (No Measure)
EMOM for 12 Mins, Alt between:
– 10 DB Thrusters 50/35lbs
– 10 KB Swings 70/53
Midline (No Measure)
2x
10 rowers walkouts
10 rower pikes