Workout of the Day
08/05/2021
Wolfe Tribe Fitness – WOD
Metcon
Metcon (Calories)
Partner WOD
30min AMRAP
Calorie Row
Partner must hold a front rack barbell 135/85
08/04/2021
Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike, Row or Ski Erg 3xs:
–:45sec Easy
–:15sec Hard
2 Rounds:
–10 Sumo Inchworm
–8ea Single Leg Dumbbell Deadlift
–10 Scap Push Ups
–6ea Offset Push Up
–:45sec Hollow Body Plank Hold
Weightlifting
Metcon (Weight)
EMOM for 10 Mins
2 Banded Deadlift, pick load
Metcon (Weight)
EMOM for 10min
2 banded bench press, pick load
Metcon
Metcon (No Measure)
4 rounds for quality of:
5 Strict Toes-to-bars
10 L/10 R Lateral Med Ball Toss, pick load
15 Barbell Good Mornings
08/03/2021
Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
2-3 Rounds:
–50 Single Unders
–10 Toe Touches
–8ea Single Arm Kettlebell Swing
–10 Sumo Kettlebell Deadlift
–12 Straight Leg Sit Up
Movement Prep/ Workout Prime 1x:
–:20se Row (hard)
–8 Russian Swing
–6 AbMat Sit-Ups
–30 Single Unders
Metcon
Metcon (AMRAP – Reps)
Every 1 min for 15 mins, alternating between:
15/13 Row Calories + max rep Double Unders
15 Russian Kettlebell Swings, 53/35 lbs + max rep Double Unders
15 AbMat Sit-ups + max rep Double Unders
Score: number of total Double Unders
Scaled: single unders
Metcon (No Measure)
3 rounds for quality of:
10 Band Pull Aparts
10 Band Front Raises
10 Banded Behind-the-Neck Press
10 Scap Push-ups
2-3 rounds.
08/02/2021
Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
2-3 Rounds:
–1min Bike, Row or Ski Erg
–5 Inchworm + Push Up
–10 PVC Pass Thru
–10 PVC Press
–10 PVC Good Morning
–5 Plate Overhead Lunge, Lunge, Squat
//Use a light plate, 15-25#)
General Snatch Warm Up 1x:
–10 Snatch Deadlift
–10 Muscle Snatch
–10 Snatch Press
–10 Overhead Squat
Metcon
Metcon (AMRAP – Rounds)
Every 3 mins for 12 mins do:
5 Hang Power Snatches, pick load
10 No Push-up Burpees
15 Wall Balls, 14/10 lbs, 12/10 ft
snatches 40-50% of 1rm
Metcon (No Measure)
3 rounds for quality of:
Side Plank, L 20 secs/R 20 secs
10 Prone Snow Angels
Single Arm Overhead Carry, pick load, L 50 ft/R 50 ft
15 Band Face Pulls
07/30/2021
Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
2 Rounds:
–5ea Spiderman Lunge + Rotation
–10 Hanging Hip Touch
–5 Jumping Pull Ups
–50ft Goblet Carry
–6ea Single Side Squat
–6ea Single Arm Push Press
General Barbell Warm Up 1x:
–5 Front Squat
–5 Push Press
–5 Thruster
Workout Prime/ Movement Prep 1x:
–100 Meter Barbell Run/Carry
–1-2 Rope Climb
–3-5 Thrusters @ workout weight
Metcon
Metcon (Time)
3 rounds for time
— barbell run 800m 45/35
— 3 rope climbs
— 12 Thrusters 135/95
Metcon (No Measure)
3 rounds for quality of:
15 Weighted Sit-ups, pick load
10 Landmine Rotations, pick load
07/29/2022
Wolfe Tribe Fitness – WOD
Metcon
Del (Time)
For Time:
25 Burpees
400m run with a 20# medicine ball
25 Weighted pull-ups with 20# dumbbell
400m run with a 20# medicine ball
25 Handstand push-ups
400m run with a 20# medicine ball
25 Chest-to-bar pull-ups
400m run with a 20# medicine ball
25 Burpees
In honor of U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, died on June 25, 2011
To learn more about Del click here
Warm-up
Warm-up (No Measure)
2-3 Rounds:
–200 Meter Run
–5-10 Sumo Inchworm
–15 Band Pull Aparts
–8 Kip Swing
–3-5 Kipping Pull Ups
–:15sec Handstand Hold (against wall)
–8 Hand Release Push Ups
General Barbell Warm Up 1x:
–10 Good Morning
–10 Back Squat
–10 Kang Squat
Movement Prep/ Workout Prime
–100 Meter Jog w/ Medball
–3 Weighted Pull Ups
–3 Hand Release Push Ups
–3 Chest to Bar Pull Ups
–3 Burpees
07/28/2021
Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike or Row 3-5xs:
–:50sec Easy
–:10sec Hard
2 Rounds:
–5 Inchworm + Push Up
–5 Bomber
–5 Hop Up
–8 Z-Press
–8 Dumbbell Squat
–8ea Crossbody Dumbbell Clean
Take 5minutes to build to your Power Clean weight for the day.
Metcon
Partner Holleyman Strict Press (Time)
30 Rounds
–5 wallballs
–3 Strict DB Press 50/35
–1 Clean 225/155
– each partner completes a round–
Cool Down
Metcon (No Measure)
3 rounds for quality of:
8 L/8 R Side Plank Reach Throughs
20 Band Face Pulls
8 L/8 R Plate Wraps, pick load
20 Band Face Pulls
07/27/2021
Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Jump Rope 6xs:
–:20sec ON
–:10sec OFF
Movement Prep/ Workout Prime 1x:
–30 Double Unders
–3-5 Handstand Push Up
–3 Burpees
–3 Box Jump
–5 Barbell Clean & Jerk
–6 Kettlebell Swing
–6 Lunges
–3-5 Pull Ups
–3 Clean & Jerk @ a light load
–6 Medball Clean
–3-5 Toes to Bar
–3 Clean & Jerk @ workout weight
Metcon
Metcon (Time)
For Time:
215 double unders
Then
21 HSPU
5 clean and jerks 135/95
21 burpees
5 c&j
21 box jumps 24/20
5 c&j
21 KB swing 53/35
5 c&j
21 lunges
5 c&j
21 pull ups
5 c&j
21 toes to bar
5 c&j
——
Buy out 1000m row
07/26/2021
Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike or Row 6xs:
–:20sec Easy
–:10sec Hard
Mini Band Squat Warm Up 3xs:
–15ea Way Monster Walk
–15ea Way Lateral Walk
–10-15 Squat
General Barbell Warm Up 1x:
–10 Good Morning
–10 Kang Squat
–10 Back Squat
Take 8-10 minutes to find your working weight for the day.
Workout Prime/Movement Prep 1x:
–:Run 100m
–3 Back Squat @ workout weight
Metcon
Metcon (Time)
5 Rounds
— run 200m w/ sandbag
–3 back squats 315/225lbs
Cool Down
Metcon (No Measure)
2 rounds for quality of:
15 GHD Sit-ups
Double Kettlebell Front Rack Carry, 53/35 lbs, 100 m
15 GHD Sit-ups
Double Kettlebell Overhead Carry, 53/35 lbs, 50 m
07/23/2021
Wolfe Tribe Fitness – WOD
Warm-up
Warm-up (No Measure)
Bike, Row or Ski Erg 1x:
–3-5min @ an easy pace
2 Rounds:
–5ea Kneeling Shoulder Taps
–15 Band Pull Aparts
–10 Scap Pull Ups
–:10sec Ring Support
–:10sec Wall Facing Handstand Hold
Workout Prime/ Movement Prep 1x:
–6 Pike Handstand Push Up
–3 Kipping or Jumping Ring Dip
–6 Hand Release Push Up
–3 Handstand Push Up
–3 Ring Dip
–3 Push Up
Metcon
J.T. (Time)
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
Metcon (No Measure)
Accumulate 15min Sandbag bear hug hold
every break perform 10 mountain climbers