Workout of the Day

05/24/2022

Wolfe Tribe Fitness – WOD

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Metcon

Metcon (AMRAP – Reps)

15min EMOM with a partner:

Alt between

1 min max calorie row

1 min max rep back squats 225/155

1 min rest
Partners are at different stations and rotate. Use same rower for calories: count up total back squat reps.

Reps + calories =total

Warm-up

Warm-up (No Measure)

2 Rounds:

– 12/10 calorie row

– 5ea kneeling shoulder tap

– 15 banded pull aparts

– 10 ring rows or 5 strict pull ups

– 30 sec bent knee hillow rock hold

05/23/2022

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Easy AMRAP x 8-minutes:

–200 Meter Run

–20 Banded Good Morning

–10 Hanging Hip Touch

–10 Pike Compression

–10 Medball Squat

Metcon

Metcon (Time)

For Time

– run 400m

– 100 wall balls

– 50 toes to bar

– 25 Front squats 155/105

– run 400m

05/20/2022

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

3 Rounds For Quality:

–60 Jump Rope

–10 Plate Ground to Overhead

–8 Plate Squat + Press Away

–8 Plate Press

–:20sec per side Bird Dog Hold

General Barbell Warm Up 1x:

–10 Bent Over Row

–10 Strict Press

–10 Push Press

Workout Prep 1x:

–20-30 Double Unders

–8 Air Squat

–10 Barbell Push Jerk

–6 Push Jerk @ a light load

–4 Push Jerk @ workout weight

Metcon

Metcon (Time)

5 rounds for time of:

60 Double Unders

30 Air Squats

15 Shoulder-to-Overheads, 135/95 lbs

Pull-ups (1 Sets – Max Reps)

05/19/2022

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

3-Way Shoulder Stretch 2-3xs:

–:20sec in each position

2-3 Rounds For Quality:

–50 Plyo Skier

–6-8ea Single Arm Dumbbell Push Press

–10 Hanging Hip Touch

–3-5 Strict Pull Ups

General Barbell Warm Up 1x:

–10 Snatch Deadlift

–5-10 Muscle Snatch

–5-10 Snatch Push Press

–5-10 Overhead Squat
https://vimeo.com/368142140

Metcon

Metcon (2 Rounds for reps)

Complete as many rounds as possible in 7 mins of:

30 Alternating Dumbbell Hang Snatches, 50/35 lbs

20 Box Jump Overs, 24/20 in

10 Bar Muscle-ups

–Rest 2 Mins Then–

Repeat AMRAP Above

Metcon (No Measure)

Strict Handstand Push-ups 10-8-6-4-2-4-6-8

Rest 2 mins between sets.

05/18/2022

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

3 Way Hip Stretch 2-3xs:

–:20sec in each position

2-3 Rounds For Quality:

–10 Bootstrapper

–12 Kettlebell Swing to chest height

–8 Goblet Squat

–:45sec Forearm Plank

Metcon

Metcon (Time)

21-15-9 reps, for time of:

Burpee Pull-up

Deadlift, 265/185 lbs

200m Run

Metcon (No Measure)

1x:

–1-2min Banded Hamstring Stretch

–1-2min Banded Lying Leg Crossover Stretch

05/17/2022

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike, Row, or Ski Erg 3xs:

–:45sec Easy

–:10sec Hard

8 Min AMRAP

– 10 Lunges

– 10 DB Presses

– 10 V-Situps

– 10 calorie rows

Metcon

Metcon (3 Rounds for reps)

3 rounds for max reps of:

max rep Row Calories, 3 mins

max rep Dumbbell Push Press, 35/25 lbs, 1 min

max rep Dumbbell Walking Lunges, 35/25 lbs, 1 min

max rep Box Jumps, 3 mins

4 Renegade Rows, 35/25 lbs + 8 Alternating Mountain Climbers, 1 min

max rep AbMat Sit-ups, 1 min

05/16/2022

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Easy AMRAP x 8-minutes:

–200 Meter Run

–6 Inchworm + Push Up

–12 Medball Deadlifts

–6 Medball Squat

–12 Pike Compression

Workout Prep/Movement Prime 1x:

–5 Medball Clean @ workout weight

–3 Kip Swing + 3 Kipping Knee Raise

–100 Meter Run (hard)

–5 Medball Clean @ workout weight

–3-5 Toes to Bar or Variation

–100 Meter Run (hard)

Metcon

Metcon (Time)

3 rounds for time of:

40 Med Ball Cleans, 20/14 lbs

20 Toes-to-bars

Run, 400 m

Metcon (No Measure)

For quality:

Banded Plank Hold, 1 min

GHD Hollow Hold, 1 min

Banded Plank Hold, 45 secs

GHD Hollow Hold, 45 secs

Banded Plank Hold, 30 secs

GHD Hollow Hold, 30 secs

05/13/2022

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

2 Rounds:

–200 Meter Jog

–8 Sumo Inchworm

–8 Romanian Deadlift

–8 Hang Muscle Clean to Press

–8 Front Squat

–:30sec Bent Knee Hollow Hold

Metcon (AMRAP – Rounds and Reps)

21 min AMRAP

Partner WOD follow the leader style

– 12 Alt DB snatches 50/35

– 15 thrusters 95/55

– 18 bix jump overs

05/12/2022

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

5 rounds of Rowling

– anything over/under 100m: burpees

– no pull after 80m

Metcon

Metcon (Distance)

EMOM for 16 mins

Alternate between

– max distance row

– 8 burpee over rower

Score by total distance

Any burpees not finished in the min result in 100m row penalty.

Metcon (No Measure)

–1-2min Banded Hamstring Stretch

–1-2min Banded Lying Leg Crossover Stretch

05/11/2022

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Run 400 Meters or Row 500 Meters

2 Rounds:

–5 Inchworm + Push Up

– 5 Seal Press

–5 Single Arm Hang Dumbbell Snatch

–3 Strict Pull Ups

— 5 banded pull aparts

Weightlifting

Bench Press (10-8-6-4-2)

Weighted Pull-ups (1 max weight)

Seated DB Press (10 – 20 rep)

Cool Down

Metcon (No Measure)

2 Rounds

– 5 WYs Shoulder Maintenance with plates

WORKOUT OF THE DAY