Workout of the Day

08/04/2021

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike, Row or Ski Erg 3xs:

–:45sec Easy

–:15sec Hard

2 Rounds:

–10 Sumo Inchworm

–8ea Single Leg Dumbbell Deadlift

–10 Scap Push Ups

–6ea Offset Push Up

–:45sec Hollow Body Plank Hold

Weightlifting

Metcon (Weight)

EMOM for 10 Mins

2 Banded Deadlift, pick load

Metcon (Weight)

EMOM for 10min

2 banded bench press, pick load

Metcon

Metcon (No Measure)

4 rounds for quality of:

5 Strict Toes-to-bars

10 L/10 R Lateral Med Ball Toss, pick load

15 Barbell Good Mornings

08/03/2021

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

2-3 Rounds:

–50 Single Unders

–10 Toe Touches

–8ea Single Arm Kettlebell Swing

–10 Sumo Kettlebell Deadlift

–12 Straight Leg Sit Up

Movement Prep/ Workout Prime 1x:

–:20se Row (hard)

–8 Russian Swing

–6 AbMat Sit-Ups

–30 Single Unders

Metcon

Metcon (AMRAP – Reps)

Every 1 min for 15 mins, alternating between:

15/13 Row Calories + max rep Double Unders

15 Russian Kettlebell Swings, 53/35 lbs + max rep Double Unders

15 AbMat Sit-ups + max rep Double Unders

Score: number of total Double Unders

Scaled: single unders

Metcon (No Measure)

3 rounds for quality of:

10 Band Pull Aparts

10 Band Front Raises

10 Banded Behind-the-Neck Press

10 Scap Push-ups

2-3 rounds.

08/02/2021

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

2-3 Rounds:

–1min Bike, Row or Ski Erg

–5 Inchworm + Push Up

–10 PVC Pass Thru

–10 PVC Press

–10 PVC Good Morning

–5 Plate Overhead Lunge, Lunge, Squat

//Use a light plate, 15-25#)

General Snatch Warm Up 1x:

–10 Snatch Deadlift

–10 Muscle Snatch

–10 Snatch Press

–10 Overhead Squat

Metcon

Metcon (AMRAP – Rounds)

Every 3 mins for 12 mins do:

5 Hang Power Snatches, pick load

10 No Push-up Burpees

15 Wall Balls, 14/10 lbs, 12/10 ft

snatches 40-50% of 1rm

Metcon (No Measure)

3 rounds for quality of:

Side Plank, L 20 secs/R 20 secs

10 Prone Snow Angels

Single Arm Overhead Carry, pick load, L 50 ft/R 50 ft

15 Band Face Pulls

07/30/2021

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

2 Rounds:

–5ea Spiderman Lunge + Rotation

–10 Hanging Hip Touch

–5 Jumping Pull Ups

–50ft Goblet Carry

–6ea Single Side Squat

–6ea Single Arm Push Press

General Barbell Warm Up 1x:

–5 Front Squat

–5 Push Press

–5 Thruster

Workout Prime/ Movement Prep 1x:

–100 Meter Barbell Run/Carry

–1-2 Rope Climb

–3-5 Thrusters @ workout weight

Metcon

Metcon (Time)

3 rounds for time

— barbell run 800m 45/35

— 3 rope climbs

— 12 Thrusters 135/95

Metcon (No Measure)

3 rounds for quality of:

15 Weighted Sit-ups, pick load

10 Landmine Rotations, pick load

07/29/2022

Wolfe Tribe Fitness – WOD

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Metcon

Del (Time)

For Time:

25 Burpees

400m run with a 20# medicine ball

25 Weighted pull-ups with 20# dumbbell

400m run with a 20# medicine ball

25 Handstand push-ups

400m run with a 20# medicine ball

25 Chest-to-bar pull-ups

400m run with a 20# medicine ball

25 Burpees
In honor of U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, died on June 25, 2011
To learn more about Del click here

Warm-up

Warm-up (No Measure)

2-3 Rounds:

–200 Meter Run

–5-10 Sumo Inchworm

–15 Band Pull Aparts

–8 Kip Swing

–3-5 Kipping Pull Ups

–:15sec Handstand Hold (against wall)

–8 Hand Release Push Ups

General Barbell Warm Up 1x:

–10 Good Morning

–10 Back Squat

–10 Kang Squat

Movement Prep/ Workout Prime

–100 Meter Jog w/ Medball

–3 Weighted Pull Ups

–3 Hand Release Push Ups

–3 Chest to Bar Pull Ups

–3 Burpees

07/28/2021

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike or Row 3-5xs:

–:50sec Easy

–:10sec Hard

2 Rounds:

–5 Inchworm + Push Up

–5 Bomber

–5 Hop Up

–8 Z-Press

–8 Dumbbell Squat

–8ea Crossbody Dumbbell Clean

Take 5minutes to build to your Power Clean weight for the day.

Metcon

Partner Holleyman Strict Press (Time)

30 Rounds

–5 wallballs

–3 Strict DB Press 50/35

–1 Clean 225/155

– each partner completes a round–

Cool Down

Metcon (No Measure)

3 rounds for quality of:

8 L/8 R Side Plank Reach Throughs

20 Band Face Pulls

8 L/8 R Plate Wraps, pick load

20 Band Face Pulls

07/27/2021

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Jump Rope 6xs:

–:20sec ON

–:10sec OFF

Movement Prep/ Workout Prime 1x:

–30 Double Unders

–3-5 Handstand Push Up

–3 Burpees

–3 Box Jump

–5 Barbell Clean & Jerk

–6 Kettlebell Swing

–6 Lunges

–3-5 Pull Ups

–3 Clean & Jerk @ a light load

–6 Medball Clean

–3-5 Toes to Bar

–3 Clean & Jerk @ workout weight

Metcon

Metcon (Time)

For Time:

215 double unders

Then

21 HSPU

5 clean and jerks 135/95

21 burpees

5 c&j

21 box jumps 24/20

5 c&j

21 KB swing 53/35

5 c&j

21 lunges

5 c&j

21 pull ups

5 c&j

21 toes to bar

5 c&j

——

Buy out 1000m row

07/26/2021

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike or Row 6xs:

–:20sec Easy

–:10sec Hard

Mini Band Squat Warm Up 3xs:

–15ea Way Monster Walk

–15ea Way Lateral Walk

–10-15 Squat

General Barbell Warm Up 1x:

–10 Good Morning

–10 Kang Squat

–10 Back Squat

Take 8-10 minutes to find your working weight for the day.

Workout Prime/Movement Prep 1x:

–:Run 100m

–3 Back Squat @ workout weight

Metcon

Metcon (Time)

5 Rounds

— run 200m w/ sandbag

–3 back squats 315/225lbs

Cool Down

Metcon (No Measure)

2 rounds for quality of:

15 GHD Sit-ups

Double Kettlebell Front Rack Carry, 53/35 lbs, 100 m

15 GHD Sit-ups

Double Kettlebell Overhead Carry, 53/35 lbs, 50 m

07/23/2021

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike, Row or Ski Erg 1x:

–3-5min @ an easy pace

2 Rounds:

–5ea Kneeling Shoulder Taps

–15 Band Pull Aparts

–10 Scap Pull Ups

–:10sec Ring Support

–:10sec Wall Facing Handstand Hold

Workout Prime/ Movement Prep 1x:

–6 Pike Handstand Push Up

–3 Kipping or Jumping Ring Dip

–6 Hand Release Push Up

–3 Handstand Push Up

–3 Ring Dip

–3 Push Up

Metcon

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here

Metcon (No Measure)

Accumulate 15min Sandbag bear hug hold

every break perform 10 mountain climbers

WORKOUT OF THE DAY