Workout of the Day

04/16/2021

Wolfe Tribe Fitness – WOD

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Bike, Row or Ski Erg 6xs:

–:20sec Hard

–:10sec Easy

2 Rounds:

–10 Sumo Inchworm

–5ea Sky Reach

–8ea Single Arm Kettlebell Swing

–6ea Single Side Kettlebell Reverse Lunge

Burgener Clean 1-2xs:

–3 Down & Up

–3 Down & High Pull

–3 Down & Muscle Clean

–3 Drop 2″

–3 Drop below parallel

–3 Hang Clean (power or squat)

Metcon

Metcon (Time)

5 RFT

–3 squat cleans 225/135

–15 KB Swings 53/35

Cool Down

Metcon (No Measure)

1x:

–2min per side Couch Stretch

–2-3min Adductor Stretch

04/15/2021

Wolfe Tribe Fitness – WOD

View Public Whiteboard

Weightlifting

Bench Press (9-6-3)

Metcon

Metcon (AMRAP – Reps)

In 5 minutes

Row 500m

Max reps with time remaining; box jump overs 24/20

Then

5 minutes

500m Row

Max reps with time remaining; push press 135/95lb

Then

5 minutes

500m Row

Max reps with time remaining; DB bear crawl 50/35

Warm-up

Warm-up (No Measure)

Choose 1:

–400 Meter Jog

–500 Meter Row

–1.2k Air Bike

2 Rounds:

–10ea High Plank to Calf Stretch

–10 Alternating Box Step Up

–10 Reverse Grip Press

–10 Barbell Bent Over Row

04/14/2021

Wolfe Tribe Fitness – WOD

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 Rounds:

–:90sec Bike, Row or Ski Erg

–5-10 Bootstrappers

–8 Dumbbell Deadlift

–6 Dumbbell Hang Power Clean

–4 Dumbbell Push Press

–:20sec per side Bird Dog Hold

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–10 Goodmorning

–10 Alternating Back Rack Lunges

–10 Back Squat

Back Squat Build Up Sets 1x:

–6 Back Squat @ a light weight

–4 Back Squat @ a moderate weight

–4 Back Squat @ a moderate to heavy weight

Weightlifting

Back Squat (9-6-3)

Glute Bridges (2 Max reps: 135/95)

Metcon (No Measure)

3×20 Banded DB Bicep Curls

3×20 Banded Tricep Pull Downs

3×30 Banded Good Mornings

04/13/2021

Wolfe Tribe Fitness – WOD

View Public Whiteboard

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 15 minutes:

10 burpee pull ups

20 sinhle leg crossbody toes to bar

10x 1 burpee + 3 air squats

40 Double Unders

Warm-up

Warm-up (No Measure)

Jump Rope 6xs:

–:20sec ON

–:10sec OFF

2 Rounds:

–5 Inchworm + Push Up

–10 Scap Pull Ups

–5 No Push Up Burpee

–3-5 Jumping Pull Ups

–5 V-Ups

Workout Prime 1x:

–2 Burpee Pull Up

–2ea Single Leg Crossbody Toes to Bar

–2 Burpee + 3 Air Squat

–20 Double Unders

Cool Down

04/12/2021

Wolfe Tribe Fitness – WOD

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Bike or Row 3xs:

–:45sec Hard

–:15sec Easy

2 Rounds:

–10 PVC Pass Thru

–10 Ragdoll

–10 Scap Push Ups

–5-10 Muscle Snatch

–5-10 Snatch Press

General Snatch Barbell Warm Up 1x:

–5 Snatch Deadlift

–5 Muscle Snatch

–5 Snatch Push Press

–5 Overhead Squats

–5 Sotts Press

Metcon

SQT (Time)

Three rounds for time of:
10 Ground to Overhead, 95# / 65#
200 yard Shuttle sprint, 50 yards x 2

Cool Down

Metcon (No Measure)

5 rounds for quality of:

Double Kettlebell Farmers Hold, 53/35 lbs, 20 secs

Rest 10 secs

Double Kettlebell Front Rack Hold, 53/35 lbs, 20 secs

Rest 10 secs

Double Kettlebell Overhead Hold, 53/35 lbs, 20 secs

Rest 10 secs

04/09/2021

Wolfe Tribe Fitness – WOD

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Jump Rope x8

20sec on

10sec off

2 Rounds

10 Spiderman Push Ups

10 Kip Swings

10 Boot Strap

10 Kang Squats w/ pvc

Metcon

Metcon (Time)

For Time

50 Deadlifts, 45/35 lbs

50 Back Squats, 45/35 lbs

50 Push Press, 45/35 lbs

50 Barbell Rows, 45/35 lbs

50 Good Mornings, 45/35 lbs

50 Alternating Lunges, 45/35 lbs

50 L/50 R Kneeling Single Arm Landmine Press, 45/35 lbs

50 L/50 R Single Arm Landmine Rows, 45/35 lbs

Every 1 min (starting at 0:00) complete:

3 Box Jump Overs, 24/20 in

Cool Down

Metcon (No Measure)

Stretch/Roll/Smash for 10mins

04/08/2021

Wolfe Tribe Fitness – WOD

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2-3 Rounds:

–30 Plyo Skier (low plate)

–10 Pike Compression

–10 Scap Push Ups

–10 Banded Squats

–20 Banded Good Morning

Bench Press Build Up Sets 1x:

–5 Bench Press @ a light weight

–5 Bench Press @ a moderate weight

–5 Bench Press @ a moderate to heavy weight

Workout Prime 1x:

–5 Front Squat @ workout weight

–3-5 Toes to Bar

–5 Plyo Skier

–5 Hip Extension

Weightlifting

Bench Press (12-9-6)

Metcon

Metcon (Time)

3-6-9-12-15-18 reps, for time of:

Front Squat, 135/95 lbs

Toes-to-bar

Box Plyo Skier, 24/20 in

Ab-Mat Sit Ups

Goal: sub 15 mins

04/07/2021

Wolfe Tribe Fitness – WOD

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Bike, Row or Ski Erg 1x:

–3-5min @ an easy pace

2 Rounds:

–5-10 Bootstrappers

–6ea Single Leg Dumbbell Deadlift

–6ea Lateral Lunge

–8 Goblet Squat

–:45sec Alternating Deadbug

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–10 Goodmorning

–10 Alternating Back Rack Lunges

–10 Back Squat

Back Squat Build Up Sets 1x:

–6 Back Squat @ a light weight

–4 Back Squat @ a moderate weight

–4 Back Squat @ a moderate to heavy weight

Weightlifting

Back Squat (12-9-6)

Metcon

Metcon (Time)

5 Rounds for time

Suitcase Lunges 53/35, 25ft L/25ft R

25 KB Swings 53/35

04/06/2021

Wolfe Tribe Fitness – WOD

View Public Whiteboard

Metcon

Metcon (Time)

4 Rounds for Time:

Run 400m

7 Bar Muscle Ups

10 Alternating DB Snatches 70/50lbs

Warm-up

Warm-up (No Measure)

Bike or Row 6xs:

–:20sec Easy

–:10sec Hard

2 Rounds:

–5ea Kneeling Shoulder Taps

–20 Hollow Rocks

–8 Kip Swing

–8 Hang Muscle Snatch

–8 Snatch Push Press

Cool Down

Metcon (No Measure)

Perfect Push-ups 5×8

Rest as needed between sets.

Add weight or band tension if this is easy. You can challenge yourself by doing these on the rings or with feet elevated for either variation if you like. Sets should be near but not to failure.

04/05/2021

Wolfe Tribe Fitness – WOD

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Bike, Row or Ski Erg 3xs:

–:45sec Easy

–:15sec Hard

2 Rounds:

–5-10 Sumo Inchworm

–5ea Spiderman

–5 No Push Up Burpees

–10 Alternating Box Step Up

Workout Prime 1x:

–:45sec Hard Row

–5 Burpees

–3 Box Jump (step down)

Metcon

Metcon (AMRAP – Rounds)

15Min EMOM alternate between

21/18 Calorie Row

15 Burpees

9 Box Jumps 24/20

Cool Down

Metcon (No Measure)

Midline

3×20 sec L/20 sec R Pallof Press Holds

3×10 L/10 R Crossbody Deadlifts, pick load

WORKOUT OF THE DAY