Workout of the Day

10/30/2020

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Choose 1:

–500m Row

–400m Run

–1.2k Bike

2 Rounds:

–5ea Samson Lunge

–5ea Sky Reach

–5-8ea Alt. Single Arm DB Snatch

–5-8ea Single Arm DB OH Squat

Workout Prime 1x:

–5 Push Press @ light weight

–8 Medball Clean

–5 Push Press @ moderate weight

–5 Medball Clean

–3-5 Push Press @ workout weight

Metcon

Metcon (Time)

5 rounds for time of:

10 Push Press, 155/105 lbs

20 Med Ball Cleans, 20/14 lbs

Goal: sub 12 mins

Accessory Work

Metcon (No Measure)

3 rounds for quality of:

10 Jefferson Curls

12 Rear Delt Raises, pick load

10 Weighted Sit-ups, pick load

10 Plate External Rotations, pick load

10/29/2020

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

1x:

–:90sec ea. Side Foam Roll Lats

–:90sec ea. Side Lax Ball in Pec

–1min Childs Pose

–:30sec ea. Thread The Kneedle

2xs:

–20 Band Pull Aparts

–15 Banded Row

–10 Behind the Neck Banded Press

–15 Russian Swing

–6-8ea Single Side KB Front Squat

Workout Prime 1x:

–3 Kip Swing + 1-2 Pull Ups

–3 Kipping Dips or Jumping Ring Dip

–4 Kipping Knee Raise

–20 Double Unders

–3 Low Ring Transition

–4 Toes To Ring

–20 Double Unders

–1 Muscle Up

Metcon

Metcon (Time)

10 rounds for time of:

3 Ring Muscle-ups

5 Toes-to-bar

30 Double Unders

scale:

3 Ring Rows/3 Ring Dips

Knees to elbows

60 single unders

Goal: sub 15 mins

Cool Down

Metcon (No Measure)

For quality:

Dead Hang, 3 mins

Every time you break complete:

2 Wall Walks

1-2 Wall Walks- pause 3 secs at the top of each rep (no more than 6 breaks)

10/28/2020

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

3 Rounds:

–12/10 Cal Row

–15 Banded Good Morning

–6-8ea Single Arm KB Swing (light)

–10 Scap Push Ups

–5 No Push Burpees

Workout Prime 1x:

–:30sec Hard Row

–10 KB Swing (workout weight)

–6 Burpees

Metcon

Metcon (Time)

3 rounds for time of:

30/25 Row Calories

30 Kettlebell Swings, 70/53 lbs

30 Burpees

Goal: sub 24 mins

Cool Down

Metcon (No Measure)

1x:

-:90sec ea. Banded Hamstring Stretch

-:90sec ea. Banded Crossover Stretch

10/26/2020

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike, Row or Run 1x:

–5min with a :10sec burst throughout

2 Rounds:

–5ea Spiderman Lunge + Rotation

–8 T-Push Up

–8 KB Goblet Squat

–6-8ea Single Arm KB Push Press

–3-5 Strict Pull Ups or Ring Row

General Barbell Warm Up 1x:

–5-10 Deadlift

–5-10 Muscle Clean

–5-10 Front Squat

–5-10 Push Press

Workout Prime 1x:

–10 Barbell Thruster

–1/2 Legless Rope Climb or Rope Climb

–5 Thruster @ workout weight

–1 Legless Rope Climb or Rope Climb

Metcon

Metcon (Time)

For time:

30 Thrusters, 75/55 lbs

3 Legless Rope Climbs

20 Thrusters, 75/55 lbs

2 Legless Rope Climbs

10 Thrusters, 75/55 lbs

1 Legless Rope Climb

Goal: sub 8 mins

Cool Down

Metcon (No Measure)

3 rounds for quality of:

R Arm Overhead + L Arm Front Rack Carry, pick load, 100 ft

10 R Pallof Press

L Arm Overhead + R Arm Front Rack Carry, pick load, 100 ft

10 L Pallof Press

Plank-up, 30 secs

10/23/2020

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike, Row or Run 1x:

–3-5min @ easy pace

PVC Dynamic Warm Up 1x:

–10 Pass Thru

–10 Around the World

–10 PVC Good Morning

–10 PVC Rotations

–10 PVC OHS (slow)

–10 PVC Sotts Press (slow)

Workout Prime 1x:

–5 Power Clean w/ barbell

–3 Power Clean @ a light load

–3 Power Clean @ a moderate load

–3 Kip Swing + 2 Pull Ups + 3 Kip Swing

–5 Wall Balls @ workout weight

–2-3 Power Clean @ workout weight

–2-3 C2B

Metcon

Metcon (Time)

3 rounds for time of:

21 Wall Balls, 30/20 lbs

9 Power Cleans, 185/125 lbs

21 Chest-to-bar Pull-ups

Goal: sub 13 mins

10/22/2020

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

5 Rounds of Rowling

Then

1x

10 Inch Worms

3 Wall Walks

10 Spiderman Push Ups

30 secs of jump rope

Workout Prime 1x:

–:20sec Hard Row

–3 Box or Pike Handstand Push Up

–:20sec Hard Row

–3 Strict Handstand Push Ups

Metcon

Metcon (AMRAP – Rounds)

Every 1 min for 20 mins, alternating between:

20/17 Row Calories

10 Handstand Push-ups

6-10 Strict Handstand Push-ups

Cool Down

Metcon (No Measure)

3 rounds for quality of:

20 L/20 R Single Arm Banded Pull Downs

15 Banded Face Pulls

Reverse Grip Hang, 20 secs

10/21/2020

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

2 Rounds:

–12/10 Cal Row (easy to moderate)

–5 Sumo Inchworm

–10 Scap Pull Ups

–10 Scap Push Ups

–:10-:20sec Wall Facing Handstand Hold

General Clean Warm Up 1x:

–5-10 Deadlift

–5-10 Muscle Clean

–5-10 Front Squat

–5-10 Strict Press

–5-10 Rack Push Press

Specific Clean Warm Up 1x:

–3 High Hang Power Clean

–3 Hang Power Clean

–3 Power Clean

–3 Push Press

–3 Jerk Drop

–3 Split Jerk

Workout Prime 1x:

–:20sec Hard Row

–3 Box or Pike Handstand Push Up

–:20sec Hard Row

–3 Strict Handstand Push Ups

Metcon

2 Power Clean + Push Press + Split Jerk (1-1-1-1-1)

Hang Muscle Clean 10-10 (10-10)

10/20/2020

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike Row Run 3-5 mins

Dynamic Warm Up

General Dumbbell Warm Up (light) 1x:

–8 Dumbbell Push Ups

–8 Dumbbell Deadlifts

–8 Dumbbell Power Clean

–8 Dumbbell Squats

–8 Dumbbell Push Press

Workout Prime 1x:

–3 “Man maker” @ light weight

–1 “Man maker” @ workout weight

Metcon

The Man-Maker (Time)

For time:

50 Man Makers, 50/35 lbs

1 rep = Renegade Row + Push-up + Squat Clean + Shoulder-to-Overhead + L Overhead Lunge + R Overhead Lunge

Goal: sub 18 mins

10/19/2020

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Jump Rope 6xs:

–:20sec ON

–:10sec OFF

//Any variation.//

Plate Warm Up 1x:

–10ea Rotations

–10ea Overhead Rotations

–10 Plate Swing

–5-10ea Plate Woodchop

–10 Alt. OH Lunge

–10 Alt. Lateral Lunge

–10 Squat + Plate Press Away

–5-10 Plate OH Squat

//Weight should be between 15-25#.//

General Snatch Barbell Warm Up 1-2xs:

–5 Snatch Deadlift

–5 Muscle Snatch

–5 Snatch Press

–5 OHS

–5 Sotts Press

9min AMRAP Specific Warm Up 1x:

–3 Squat Snatch @ light load

–4 Alternating Strict Single Leg Knee Raise

–3 Squat Snatch @ workout weight

–2-4 Alternating Strict Single Leg Crossbody T2B

–30 Double Unders

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 9 mins of:

9 Hang Squat Snatches, 115/75 lbs

6 Alternating Strict Single Leg Crossbody Toes-to-bars

30 Double Unders

Weightlifting

Metcon (No Measure)

Good Morning 8-8-8, using heaviest weight per set

Single Leg Box Step-up 30-30, using heaviest weight per set

High Bar Close Stance Back Squat 10-10, using heaviest weight per set

Pull-up 1×20, using heaviest weight for the set

Bradford Press 10-10-10, using heaviest weight per set

Single Arm Landmine Muscle Snatch 20-20, using heaviest weight per set

10/16/2020

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Choose 1:

–400m Jog

–500m Row

–1.2k Echo Bike

2 Rounds:

–10 Sumo Inchworm

–5ea Single Leg Balance w/ T-hold

–15 Scap Pull Ups

–:15sec Ring Support

–:15sec Bottom of Ring Dip Hold

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–10 Deadlift

–10 Bent Over Barbell Row

–10 Back Squat

–10 Good Morning

Workout Prime/ Build Up 1x:

–5 Deadlift @ light weight

–8 Kip Swing

–4 Deadlift @ moderate weight

–3 Kip Swing + 2 Pull Ups + 3 Kip Swing

–3 Deadlift @ moderate to heavy weight

–3 Ring Pull Ups + 3 Ring Dips

–3 Deadlift @ heavy weight

–2-3 Muscle Ups

–3 Deadlift @ heavy weight (optional)

Metcon

Metcon (Time)

For Time

15 Deadlifts 315/225lbs

15 Bar Muscle Ups

Run 400m

12 Deadlifts 315/225lbs

12 Bar Muscle Ups

Run 400m

9 Deadlifts 315/225lbs

9 Bar Muscle Ups

Run 400m

WORKOUT OF THE DAY