Workout of the Day
10/30/2020
Wolfe Tribe Fitness – WOD
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
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
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
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
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
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
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
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
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
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