Workout of the Day

11/30/2021

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Easy AMRAP x 8minutes:

–:45sec Row, Bike, or Run

–5ea Spiderman Lunge + Rotate

–10 Medball Deadlifts

–10 Medball Squat

–10 Medball Push Press

–5 Box Jump (step down)

General Barbell Warm Up 1x:

–10 Sumo Deadlift High Pull

–5 Power Clean

–10 Push Press

Movement Prep/Workout Prime 1x:

–3-5 Wall Balls

–3-5 Sumo Deadlift High Pull @ workout weight

–3-5 Box Jump

–3-5 Push Press @ workout weight

–:30sec Row

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest

11/29/2021

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

3 Rounds:

–50 Jump Rope

–10ea Hamstring Sweep

–8ea Single Arm Kettlebell Swing

–6 Alternating Goblet Lunge

–:30sec Plank Ups

Workout Prep/ Movement Prime 1x:

–3ea Single Arm Kettlebell Clean

–20 Double Unders

–3ea Single Arm Front Rack Reverse Lunge

–20 Double Unders

Metcon

Metcon (Time)

4 Rounds for Time

10L/10R KB Cleans 53/35

35 DU

10L/10R KB front rack lunges 53/35

35 DU

Cool Down

Metcon (No Measure)

3 rounds for quality of:

Flutter Kick, 20 secs

8 L/8 R Teapots, pick load

Hip Extension Hold, 40 secs

10 L/10 R Paloff Press

11/24/2021

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Run 400-meters or Row 500-meters

Dynamic Warm Up 1x:

–10ea Lying Leg Swing

–5ea Lying Leg Crossover

–10 Roll Over V-Sit

–5ea Spiderman Lunge + Rotation

Barbell Warm Up 1x:

–10 Romanian Deadlift

–10 Muscle Clean

–10 Front Squat

–10 Good Morning

Barbell Warm Up 1x:

–5 Power Clean

–5 Push Jerk

–5 Clean & Jerk

Workout Prime/ Movement Prep 1x:

–3 Power Clean @ a light weight

–3 Push Jerk @ a light weight

–3 Clean & Jerk @ a light weight

–200 Meter Run

–3 Power Clean @ workout weight

–3 Push Jerk @ workout weight

–3 Clean & Jerk @ workout weight

Metcon

Metcon (3 Rounds for reps)

In 7 mins

– run 800m

– max reps power cleans 155/105lbs

In 7 mins

– run 800m

– max repa push jerks 155/105lbs

In 7 mins

– run 800m

– max reps clean and jerks 155/105lbs

11/23/2021

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

2 Rounds For Quality:

–1min Bike or Row

–20 Plate Overhead Walking Lunge

–10 Straight Leg Sit Up

–5ea Lying Leg Crossover

–8 Kip Swing

–4 Kipping Knee Raise

Workout Prep/ Movement Prime 1x:

–3 Toes to Bar

–10 DB Overhead Walking Lunge

–3 Toes to Bar

–6 Overhead Walking Lunge @ workout weight

Metcon

Metcon (Time)

For time:

– 21 t2b

– DB Overhead walking lunges 50/35 50 ft

– 18 t2b

– DB Overhead walking lunges 50/35 50 ft

– 15 t2b

– DB Overhead walking lunges 50/35 50 ft

– 12 t2b

– DB Overhead walking lunges 50/35 50 ft

– 9 t2b

– DB Overhead walking lunges 50/35 50 ft

Cool Down

Metcon (No Measure)

3 rounds for quality of:

10 Rear Delt Raises, pick load

10 L/10 R Landmine Muscle Snatches, pick load

10 Scap Pull-ups

11/22/2021

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

3 Rounds of :20sec ON :10sec OFF:

–Plyo Skier

–Cobra to Downward Dog

–Kneeling Shoulder Taps

–Lateral Jumps over a Dumbbell

–Plank Shoulder Taps

–Scap Push Up

Movement Prep/ Workout Prime 1x:

–10 Lateral Box Step Up

–6 Knee Push Ups

–4 Lateral Box Jumps

–4 Push Ups

Metcon

Metcon (AMRAP – Rounds)

16 min alternating EMOM

– 20 lateral box jumps 24/30

– 20 push ups

Cool Down

Metcon (No Measure)

cool down with light row for time left

11/19/2021

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Choose 1:

–Run 400 Meters

–Row 500 Meters

–Ski Erg 500 Meters

Dynamic Warm Up 1x:

–5ea High Knee Tuck + Lunge & Rotate

–10ea Walking Quad Stretch

–5ea Reverse Lunge + Opposite Heel Touch

–10 Inchworm + Push Up

Generall Barbell Warm Up 1x:

–10 Deadlift

–10 Hang Muscle Clean

–10 Strict Press

Take 8 minutes to build to your working weight for the day.

Metcon

Metcon (Time)

5 Rds for Time

– Partner 1: 500m row

– Partner 2: 6 DL + 3 Hang Squat Cleans + 1 Jerk: 185/125lbs

Then switch

11/18/2021

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

EMOM x 12 Minutes:

Minute 1- 60 Single Unders

Minute 2- 10 Sumo Inchworm + 5ea Dynamic Calf

Minute 3- 6ea Single Arm Kettlebell Swing + 6 Alternating Goblet Lunge

Minute 4- 6-8 Kip Swing + 4-6 Kipping Leg Raise

Barbell Warm Up 1x:

–10 Romanian Deadlift

–5-10 Muscle Clean

–5-10 Front Squat

–5 Hang Squat Clean

–5 Squat Clean

Workout Prep/Movement Prime 1x:

–20-30 Double Unders

–8 Kettlebell Swings

–6 Wall Balls

–3 Toes to Bar

–1 Rope Climb

Metcon

Metcon (Time)

For time:

200 Double Unders

80 Kettlebell Swings, 53/35 lbs

60 Wall Balls, 20/14 lbs

30 Toes-to-bars

3 Legless Rope Climbs

Goal: Sub 15 min

11/17/2021

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Jog 400m

2 Rounds

– 50ft Single Arm Overhead Carries pick load

– :20 Sec Dead Hang hold

– 20 banded pull aparts

– 10ea Single Arm DB Press

– :30 sec bent knee hollow hold

General barbell warm up

– 5 press

– 5 push press

– 5 push jerk

Weightlifting

Shoulder Press (1-1-1-1-1)

Push Press (2-2-2-2-2)

Push Jerk (3-3-3-3-3)

Cool Down

Metcon (No Measure)

3 Rounds for Quality

– 8L/8R side plank reach throughs

– 10 Prone Snow Angels

11/16/2021

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike, Row or Ski Erg 6xs:

–:20sec Easy

–:10sec Hard

2 Rounds:

–5ea Kneeling Shoulder Taps

–5ea Thoracic Rotation

–10 PVC Pass Thru

–10 PVC Good Morning

–15 PVC Snatch Press

General Barbell Warm Up 1x:

–10 Snatch Deadlift

–5-10 Muscle Snatch

–5-10 Snatch Press or Push Press

Workout Prime/ Movement Prep 1x:

–10 Babrell Power Snatch

–3-5 Power Snatch @ workout weght

–3 Bar Facing Burpees

Metcon

Metcon (Time)

For time

15-12-9-6-3

Power Snatches 115/75

Bar facing burpees

Cool Down

Metcon (No Measure)

5 rounds for quality of:

Farmer Carry, pick load, 100 ft

15 GHD Sit-ups

11/15/2021

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Easy AMRAP x 8minutes:

–5ea Spiderman Lunge + Rotation

–10 Scap Pull Ups

–5 Kip Swing +1-2 Pull Ups

–10 Goblet Squats

–:45sec Row or Bike

Workout Prime/ Movement Prep 1x:

–1-2 Bar Muscle Ups

–5 Front Squats @ a light load

–3 Front Squats @ workout weight

–:30sec Row @ workout pace

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

– 5 bar Muscle Ups

– 10 Front Squats 155/105lbs

– 20/17 Calorie Row

Cool Down

Metcon (No Measure)

3xs:

–:20sec in each position of 3-Way Hip Stretch Banded

WORKOUT OF THE DAY