Workout of the Day

05/26/2020

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike or Row 6xs:

–:20sec Easy

–:10sec Hard

2xs:

–5ea ***Lying Quad Stretch***

–5ea Samson Lunge

–5 ***Lunge, Lunge, Squat

–:20sec ***Plank-ups***

3 Rounder Prime 1x:

–5 Deadlift (light)

–20 Double Unders

–5 Deadlift (moderate)

–20 Double Unders

–5 Deadlift (workout weight)

–20 Double Unders

Metcon

Metcon (Time)

3 rounds for time of:

10 Deadlifts, 275/185 lbs

50 Double Unders

Goal: sub 5 mins

Metcon (No Measure)

For Quality

20 Strict Toes to Bar

20 DB Press

05/25/2020

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike, Row or Run 1x:

–3-5min @ an easy pace

2xs:

–10ea ***Lying Leg Swing***

–5 ***Roll Over V-Sit***

–10 Romanian Deadlift

–10 Muscle Clean

–10 Front Squat

–5 ***Depth Jump***

Weightlifting

Back Squat (6 – 4 – 2)

Bent Over Row (10 – 10 – 10)

Accessory Work

Metcon (No Measure)

3rds NFT

20 (4 count) Flutter Kicks w/ plate

20 Russian Twists

05/22/2020

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Row 1x:

–1min @ 22 SPM

–:30sec @ 26 SPM

–:30sec @ 28 SPM

–:30sec @ 30 SPM

–:30sec @ 28 SPM

–:30sec @ 26 SPM

–1min @ 22 SPM

SPM = Strokes per minute. Spend the designated time focusing on consistency at that SPM.

1x:

–10ea. Lying Leg Swing

–10ea. Lying Leg Crossover

–5 ***Roll Over V-Sit***

–10 ***Kneeling Shoulder Taps***

2xs:

–8ea. Single Leg DB Deadlift

–:20sec ea. Side Plank Hold

–6 ***T-Push-ups**

Metcon

5x500m Row (5 Rounds for time)

Cool Down

Metcon (No Measure)

For quality:

30 Toes-to-bars

30 Handstand Push-ups

30 Toes-to-bars

05/21/2020

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike, Row or Run 1x:

–3min @ an easy pace

2-3xs:

–6 ***Bomber***

–6 ***Bootstrappers***

–6 Squat Jumps

–6ea. ***Single Arm KB Swing***

Metcon

Metcon (Time)

2 rounds for time of:

50 Kettlebell Swings, 53/35 lbs

25 Box Jumps, 24/20 in

Goal: sub 8 mins

Metcon (Time)

For time:

10 Rope Climbs

Sandbag Run, 100/70 lbs, 800 m

10 Rope Climbs

05/20/2020

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike or Row 3-5xs:

–:45sec Easy

–:15sec Hard

2xs:

–10ea. ***Spiderman***

–10 Goblet Squat

–:30sec Plank Hold

–3ea. KB Front Rack Single Side Lunge

–3-5ea. KB Push Press

Optional Workout Prime 1x:

–10 BB Front Rack Lunge

–5 BB Thruster

–6 Front Rack Lunge (workout weight)

–3 Thruster (workout weight)

Metcon

Metcon (Time)

For time:

DB Front Rack Walking Lunge,50/35lbs, 100 m

Every 10 steps complete:

3 Thrusters, 135/95 lbs

Goal: sub 15 mins

Cool Down

Metcon (No Measure)

Foam Roll Glutes 1x:

–2-3 min per side

***Pigeon Stretch*** 1x:

–1-2min per side

05/19/2020

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike, Row or Run 1x:

–3min @ an easy pace

2-3xs:

–6 ***Bomber***

–6 ***Bootstrappers***

–6 Squat Jumps

–6ea. ***Single Arm KB Swing***

Prime 1x:

–10 Med ball Deadlifts

–8 Med ball Muscle Clean

–6 Med ball Front Squats

–4 Med ball Cleans

–4 Burpees

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 7 mins of:

10 Med Ball Cleans, 20/14 lbs

10 Burpees

Goal: 7+ rounds

Accessory Work

Metcon (No Measure)

3 rounds for quality of:

12 Hip Extensions

12 Cossack Squats

Complete 2-3 rounds.

05/18/2020

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

2xs:

–200m Jog or Row

–5 ***Inchworm + Push-up***

–10ea. ***Thoracic Rotation***

–10 ***Hip Touches***

–50 Jump Rope

Pull Up & Snatch Blend 1x:

–8 ***Kip Swing***

–3 Kip Swing + 2 Pull-ups

–5-10 Muscle Snatch

–5-10 Snatch Push Press

–5-10 Snatch Balance (to power position)

Snatch BB Skill 1x:

–5 Heaving Snatch Balance

–5 Snatch Balance

–5 ***Sotts Press***

–5 OHS + :03sec pause at the bottom

–5 Snatch w/ a :03sec pause below the knee

Metcon

Metcon (AMRAP – Rounds)

Every 1 min for 16 mins, alternating between:

5 Power Snatches, 155/105 lbs

Run, 200 m

15 Pull-ups

60 Double Unders

Cool Down

Metcon (No Measure)

***Thread the Needle*** 2xs:

–:20sec each side

***Forward Fold*** 1x:

–2-3min

05/15/2020

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Row, Bike, Ski 5xs:

–:50sec Easy

–:10sec Hard

1x:

–5ea ***High Knee Tuck + Lunge & Twist***

–10ea ***Walking Hamstring Sweep***

–5ea Lateral Lunge

–10ea ***Walking Quad Stretch***

1x:

–5 Muscle Clean

–5 Front Squat

–5 Rack Press

–5 Back Squat

1x:

–3 Front Squat

–3 Push Press

–3 Quick Thruster

–3 Thruster (pause at top)

Metcon

Metcon (AMRAP – Rounds)

Death By Thruster

With a continuously running clock perform:

1 Thruster, 135/95 lbs in the first 1 min

2 Thrusters, 135/95 lbs in the second 1 min

3 Thrusters, 135/95 lbs in the third 1 min



Continuing this for as long as you are able.

Cool Down

Metcon (No Measure)

3 rounds for quality of:

10 Dumbbell Front Raises, pick load

10 Dumbbell Lateral Raises, pick load

10 Dumbbell Bent Over Raises, pick load

Complete 2-3 rounds.

+

***Pigeon Stretch*** 1x:

–2min per side

05/14/2020

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike or Row

–5-10min @ easy pace

Banded Glute Warm-up 3xs 15-20ea:

–Lateral Walk (each direction)

–Monster Walk (forward and backwards)

–Glute Bridge

2xs:

–5ea ***Step-up + Rotation***

–10ea ***Lying Crossover***

–10 RDL

–10 Bent Over Row

–10 Back Squat (empty bar)

–5-10 ***Kang Squat***

Weightlifting

Back Squat (9-6-3-1)

Accessory Work

Metcon (No Measure)

4 rounds for quality of:

8 L/8 R Bear Hug Bulgarian Split Squats, pick load

5 Sandbag Push Press, pick load

Sandbag Overhead Carry, pick load, 50 ft

Use a sandbag or d-ball. Rest as needed between sets.

05/13/2020

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Choose 1:

–800m Run

–1000m Row

–2km Bike

2xs:

–50ft Plate OH Walking Lunge

–50ft Single Arm OH DB Walk (right)

–50ft Single Arm OH DB Walk (left)

–:20sec Side Plank (right)

–:20sec Side Plank (left)

Metcon

Metcon (Time)

3 rounds for time of:

L Arm Suitcase Walking Lunge, 50/35 lbs, 50 ft

15 L Arm Dumbbell Snatches, 50/35 lbs

R Arm Suitcase Walking Lunge, 50/35 lbs, 50 ft

15 R Arm Dumbbell Snatches, 50/35 lbs

Goal: sub 13 mins

Cool Down

Metcon (No Measure)

For quality:

Bent Knee Hollow Hold, 30 secs

10 Cat Cows

Bent Knee Hollow Hold, 30 secs

10 Cat Cows

Bent Knee Hollow Hold, 30 secs

WORKOUT OF THE DAY