Workout of the Day

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike, Row or Run 3xs:

–:45sec Hard

–:15sec Easy

2 Rounds:

–10 Sumo Inchworm

–8ea Single Arm Kettlebell Swing

–6ea Single Side Kettlebell Squat

–6ea Goblet Split Squat

Weightlifting

Back Squat (5-5-5-5-5)

Barbell Row (8-8-8)

3 secs down and up

Metcon (Weight)

Kettlebell Sumo Deadlift 8-8-8, using heaviest weight per set
3 seconds up and down

Incline dumbbell bench press (8-8-8)

3 seconds up and down

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

2-3 Rounds:

–250/200m Row

–10 Bootstrappers

–10 Goblet Squats

–10 Alt. Goblet Reverse Lunge

–:45sec Wall Plank Hold

Workout Prime 1x:

–100m Row @ workout pace

–8 Wall Balls

–100m Row @ workout pace

–6 Wall Balls

Metcon

Metcon (Time)

10 rounds for time of:

Run, 400 m

10 Wall Balls, 20/14 lbs, 10/9 ft

Cool Down

Metcon (No Measure)

3xs :20sec each:

–3-Way Banded Shoulder Stretch

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike, Row or Run 5xs:

–:50sec ON

–:10sec OFF

2 Rounds:

–5ea Spiderman Lunge + Rotation

–6ea Goblet Lateral Box Step Up

–8 Push Up + Plank Shoulder Tap

–50ft or :30sec Hold Single Arm Overhead DB Carry

Workout Prime 1x:

–4 Alt. Renegade Row @ a light weight

–4ea Side Dumbbell Box Step Up @ a light weight

–4ea Side Dumbbell Push Press @ a light weight

–100m Moderate Run

–4 Alt. Renegade Row @ workout weight

–4ea Side Dumbbell Box Step Up @ workout weight

–4ea Side Dumbbell Push Press @ workout weight

–100m Hard Run

Metcon

Metcon (Time)

5 rounds, each round for time, of:

8 Dumbbell Renegade Rows, 50/35 lbs

8 L/8 R Dumbbell Box Step-ups, 50/35 lbs

8 L/8 R Single Arm Dumbbell Push Press, 50/35 lbs

Run, 200 m

Rest 1:30 between each round.

Goal: sub 5 mins/round

Cool Down

Metcon (No Measure)

For quality:

50 Knees-to-elbows

Every time you break complete:

Handstand Hold, 20 secs

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Row, Bike or Ski Erg 1x:

–3-5min @ a moderate pace

2 Rounds:

–10 Sumo Inchworm

–5ea Samson Lunge

–10 Double KB Swing

–:20sec ea. Single Side KB Front Rack Hold

Kettlebell Specific Warm Up 1-2xs:

–6 Double KB Sumo Deadlift

–6 Double KB Clean

Metcon

Metcon (Time)

For time:

Run, 800 m

Row, 250m

Double Kettlebell Front Rack Walking Lunge, 53/35 lbs, 100 ft

Run, 600 m

Row, 500m

Double Kettlebell Front Rack Walking Lunge, 53/35 lbs, 100 ft

Run, 400 m

Row, 750m

Double Kettlebell Front Rack Walking Lunge, 53/35 lbs, 100 ft

Run, 200 m

Row, 1000m

Goal: sub 30 mins

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Choose 1:

–Run 400 meters

–Row 500 meters

–Bike 1.2k

2 Rounds:

–5ea Kneeling Thoracic Rotation

–5ea Spiderman

–8 Wall Squat

–10 Scap Push Up

Workout Prime 1x:

–10 Overhead Squat @ workout weight

–10 Back Squat @ workout weight

–200m Run

Metcon

Jenny (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

20 Overhead Squats, 45#

20 Back Squats, 45#

400m Run
In honor of U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan
To learn more about Jenny click here

Cool Down

Metcon (No Measure)

1x:

–2min per side True Hip Stretch

–2-3min Straddle Stretch

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Tabata Jump Rope 8xs:

–:20sec Jump Rope (any variation)

–:10sec Rest

2 Rounds:

–5 Rag Doll

–8ea Single Leg Dumbbell Deadlift

–:20sec Dead Hang

–6 Kip Swing

–3 Kipping Knee to Elbow

Workout Prime 1x:

–5 Deadlift @ a light load

–2 Lay to Stand Rope Climb

–4 Deadlift @ a moderate load

–2 Jump & Lock on Rope

–3 Deadlift @ workout weight

–1 Rope Climb or Variation

Metcon

Metcon (Time)

5 rounds for time of:

60 Double Unders

20/17 Calorie Row

10 Deadlifts, 225/155 lbs

1 Legless Rope Climb

Goal: sub 13 mins

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike or Row 6xs:

–:20sec Easy

–:10sec Hard

Dynamic Warm Up 1x:

–10ea Lying Leg Swing

–5ea Lying Leg Crossover

–5 Roll Over V-Sit

–10 Alt. Hanging Hip Touch

2 Rounds:

–10 Snatch Deadlift

–10 Muscle Snatch

–5 Snatch Press

–10 Scap Pull Ups

–1-2 Strict Pull Ups or 6 Segmented Ring Row

Specific Barbell Warm Up 1x:

–5 Snatch Low Pull

–5 Snatch High Pull

–5 Muscle Snatch

–3 Snatch Drop 2″

–3 Snatch Drop @ parallel

–3 Snatch Drop @ full

–3 Overhead Squats

Workout Prime 1x:

–3 Power Snatch @ a light weight

–2 Power Snatch @ a moderate weight

–1 Power Snatch @ workout weight

–1-2 Strict Pull Up or Variation

–3 Over/Under

Metcon

Metcon (AMRAP – Rounds and Reps)

12Min AMRAP:

1 Snatch 185/125lb

6 Strict pull ups

12 Over/Under 24/20

Goal: 6+ round

Cool Down

Metcon (No Measure)

3 rounds for quality of:

15 Band Face Pulls

L Suitcase Carry, pick load, 100 ft

15 Band Pull Aparts

R Suitcase Carry, pick load, 100 ft

10 Plate Front Raises, pick load

10 L/10 R Crossbody Deadlifts, pick load

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike or Row 3xs:

–:45sec Easy

–:15sec Hard

Dynamic Warm Up 1x:

–5 Inchworm + Push Up

–10 Alt. Prone Lying Leg Crossover

–10 Alt. Kneeling Shoulder Taps

–10 Alt. Spiderman Lunge + Rotation

–10 No Push Up Burpees

General Dummbell Warm Up 1x:

–10 Dumbbell Deadlifts

–10 Dumbbell Bent Over Row

–10 Dumbbell Hang Power Clean

–5-10 Dumbbell Strict Press or Push Press

-Use a light pair of DB’s

Metcon

Metcon (Time)

For Time:

50 dumbbell burpee + power clean + push press 50/35lb

Every Minute in the Minute starting at 0:00, perform 3 HRPU

Cool Down

Metcon (No Measure)

1x:

–10ea Lying Thoracic Rotation

–1min Childs Pose

–:30sec ea. Thread the Needle

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

2 Rounds:

–1min Moderate Bike or Row

–10 Bootstrappers

–10 Alt. Lateral Lunge

–10 Medball Alt. Lunges

–10 Medball Push Press

–:30sec Wall Plank

Workout Prime 1x:

–8/6 Cal Row

–8 Wall Balls

–6/4 Cal Row

–6 Wall Balls

Metcon

Metcon (AMRAP – Reps)

15min AMRAP

–21-15-9–

Calorie Rows

Wall Balls 20/14

Cool Down

Metcon (No Measure)

1x:

–2min Per Side Z- Stretch

–2-3min Straddle Stretch

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike or Row 6xs:

–:20sec Hard

–:10sec Easy

1-2 Rounds:

–10 PVC Pass Thru

–10 PVC Around the World

–10 PVC Good Morning

–10 PVC Drop 2″

–10 Tempo Wall Squats

Shoulder Warm Up 2xs:

–10 Behind the Neck Banded Press

–15 Banded Face Pulls

–15ea Single Arm Banded Pull Down

General Snatch Barbell Warm Up 1x:

–10 Snatch Deadlift

–10 Muscle Snatch

–10 Snatch Push Press

–10 Overhead Squat

–5 Sotts Press

Specific Barbell Warm Up 1x:

–5 High Hang Snatch

–5 Heaving Snatch Balance

–5 Hang Snatch

–5 Snatch Balance

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Accessory Work

Metcon (No Measure)

3 rounds for quality of:

L Arm Overhead + R Arm Front Rack Carry, pick load, 50 ft

10 L/10 R Lateral Med Ball Toss, pick load

R Arm Overhead + L Arm Front Rack Carry, pick load, 50 ft

20 Banded Face Pulls

20 Reverse Hypers, pick load