Workout of the Day

OUTwod

Orange Coast CrossFit – CrossFit

A: Warm-up (No Measure)

3 Rounds:

200m Run

5 x “Lunge, Lunge, Squat”

1 Inchworm

B.) “Circle around Coach”

– 10 Cat/ Cow Stretch

– Grounded Lat/ Shoulder Stretch

– 20 Glute Bridge + 20 Hollow Rock

B: Warm-up (No Measure)

Group Picture & briefing on what OUTwod is and what their mission is!

C: Metcon (No Measure)

Teams of 2! * 15 min cap.

3 Rounds each!

300m/200m Row

5 Thrusters 95/65 or 65/45 or DB 30/20

5 TTB/K2E/Knee Ups

(Partners can work at same time but cannot pass each other, so after P1 finishes row, P2 can row but cannot start thrusters until P1 moves to TTB.)

*2 minute rest*

For time: 2 min cap!

10 MU or 20 Pull ups or 24 Ring Rows

(total split up)

*2 minute rest*

3 Rounds each: 10 Min Cap!

5 Deadlift 155/115 KB 55/35

10 Wall Ball (20/14)

15 Ab Mat Sit Ups

(1 Partner Does a Full Round while other waits)

*2 min rest*

Cash Out:

1 Partner does a hold on the rings or the bar (pull up grip), the other will be doing B2B Squats until partner fails, then switch.

1 Partner Planks the other does burpees until plank is failed, then switch

FRIDAY – FITMAS Day 3

Orange Coast CrossFit – CrossFit

A: Warm-up (No Measure)

6 Min EMOM:

Min 1: 45 Sec Bike @ 60/55RPM

Min 2: 10 Scap Push-Up + 10 Walking Lunges

B: Metcon (Time)

For Time: 40 Min Cap

Buy In: Red hill run (to stoplight at Main st.)

“Twisted Barbara”

5 Rounds:

20 pull ups

30 push ups

40 sit ups

50 air squats

100 m Front Rack heavy kb walk (AHAP)

Buy Out: 50 Unbroken American KBS (B/G)

* Every Break = 100m Run w/ KB

THURSDAY – [FITMAS CHALLENGE] DAY 2

Orange Coast CrossFit – CrossFit

A: Warm-up (No Measure)

AMRAP 8 Minutes (moderate pace)

– 100m Run

– 10 Goblet Squats with a kettlebell

– 50′ Walking Lunge

– 1 Inchworm w/ 2 alt scorpion

B: Metcon (No Measure)

40 Min Clock!

0-20 Min Clock

15 Rounds:

5 Wall Balls (20/14)

3 HSPU or Strict Press (95/65)

1 Power Clean (225/155) or AHAP

20-30 Min Clock

4 Rounds:

30 Unbroken DU’s or 90 Singles

15 Toes 2 Bar or Knees 2 Elbow

30-40 Min Clock

For Time:

100 Back Rack alt Lunges (45/25)

50 Box Jumps (24/20)
* Break on DU’s or Singles = a 1 Minute Wall sit penalty on the spot.

Please scale movements and weight as needed.

If you finish a section BEFORE the cap you will move on to the next workout. The goals is to complete the work load in under 40 Minutes.

WEDNESDAY – MERRY FITMAS DAY 1

Orange Coast CrossFit – CrossFit

* You must Check in on Wodify and perform the workout 10 days in a row to be eligible for prize.

The weak will weed out and the strong will survive. We want to know who our warriors are. Are you ready!?

A: Warm-up (No Measure)

8 Min EMOM:

Min 1: 40 sec Row or Ski

Min 2: 10 alt plank shoulder tap + 10 alt Lunges
* Move at a sustainable pace. This is a warm up and NOT a scored workout.

B: Metcon (No Measure)

0-5 Min Clock

OH Plate hold while High Knee March in place (45/25)

*EMOM 10 Deadlift (95lbs/65lbs)

5-15 Min Clock:

75 Thruster (95lbs/65lbs)

*EMOM 5 Burpees

15-30 Min Clock:

3 Rounds:

400m Run

15 Unbroken OHS (95lbs/65lbs)

* Broken sets = 40 Flutter Kicks on spot

30-40 Min Clock:

AMRAP

20 Push Up

20 V-Reach

20 Air Squat
* The Goal is to show up and do the very best you can. There is no shame in scaling weight if needed.

Walk through our doors and get work done to the best of your ability for 10 days in a row, that is your challenge.

Brutal Workouts like these often take a toll on us more mentally than physically. We try and find ways to escape or create excuses to quit. Prove to yourself that if you want something bad enough, that weak ass negative voice in your mind will NOT get in your way.

TUESDAY

Orange Coast CrossFit – CrossFit

A: Warm-up (No Measure)

#Tabata

:20 sec on :10 sec off x 8 (4 Min)

alternating between Jumping Jacks and Mountain Climbs

Right into 2 Rounds:

12 Ring Rows

15 Air Squat

B: Metcon (AMRAP – Rounds and Reps)

25 Min AMRAP

“Parter Style”

– 100 Cal Assault Bike

* Parters switch every 10 calories

Directly into….

– 50-40-30-20-10

DU’s

Ab Mat Sit-Ups

* One partner does DU’s while other one does Sit-Ups

Directly into….

21-15-9

Pull-Ups

Wall Ball (20/14)

* Each Parter Must complete all reps on this section. Must finish at this section at the same time so communication is key.
*Today will be “lighter” in volume due to our 10 Day Merry Fitmas Challenge starting Wednesday!

MONDAY

Orange Coast CrossFit – CrossFit

A: Power Clean + Push Jerk (1+1 x 7 sets)

20 Min Clock*

The Goal is to work on quality reps at a heavier load. Work on finishing the power clean with speed under the bar while maintaining proper foot work. Try and not let yourself catch with feet wider than squat stance.

In the Jerk, work on pressing yourself under the bar with such force that you always catch with arms locked in a good position

B: Metcon (Weight)

E2MOM 16

0-2 Min: 400m Row or Ski

2-4 Min: 10 Power Clean & Jerk (95/65)

*Each round you will increase your weight at a minimum of 5lbs and a Maximum of 20lbs.
A good self indicator for weight increase is knowing that you should be completing your sets in no more than 2 sets.

Score = final weight

C: Metcon (No Measure)

[Extra Credit]

3 Sets:

– 90 sec rotating plank

(:30 left, center, right)

– 20 Hollow Rock

BLOODY SUNDAY

Orange Coast CrossFit – CrossFit

A: Manion (Time)

7 Rounds for time:

Run 400m

29 Back Squats, 135#
In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007
To learn more about Manion click here
Welcome to a preview of the mayhem to come with the Merry F*cking Fitmas Challenge!

The 10 Day challenge starts this Wednesday. Only the strong will survive. Are you ready!?

PARTNER CROSSFIT

Orange Coast CrossFit – CrossFit

A: Metcon (Time)

Partners may break up reps however they want!

For Time:

100 Deadlifts (135/95)

80 Wall Ball (20/14)

Run 400m w/ med ball (together)

60 Toes 2 Bar

40 HSPU

Run 400m w/ med ball (together)

10 Ring Muscle Up

FRIDAY

Orange Coast CrossFit – CrossFit

A: Warm-up (No Measure)

Run 400m, then 10 reps of each with an empty bar:

– Romanian Deadlift

– Back Squat

– Good Morning

– Front Squat
Mobility Recommendations: 1:00/side of Flossing Hamstrings, Hip & Glute smash on Roller.

B: Front Squat (5-3-1-1-1-1-1)

*20-25 Min to find a NEW 1RM Front Squat.

C: Metcon (AMRAP – Reps)

5 Min AMRAP

2 Squat Clean (165/110)

2 Burpees

4 Squat Clean

4 Burpees

6 Squat Cleans

6 Burpees

– 1 Min Rest –
This is about pacing. 5 minutes can seem like a short period of time but if you sprint out of the gate you will be moving in slow motion by minute 4.

Think of trying to finish stronger than you started which means conserving some gas in the tank!

D: Metcon (Time)

5 Min AMRAP

Front Rack Hold (165/110)

* Every break = 30 Double Unders
The goal is to learn how to stay engaged through your mid-line while maintaining efficient breathing control.

Score = total accumulated time in the front rack.

THURSDAY

Orange Coast CrossFit – CrossFit

A: Warm-up (No Measure)

Every 3 minutes for 9 minutes…

Run 400m

3 Wall Climbs
Wall climbs are a great way to get athletes warm as well as work on getting them upside-down. Even

experienced athletes will benefit from wall climbs.

Mobility Recommendations: Floss Shoulders ~ 2:00/side, then 2×10 Push Ups with a twist at the top of

the rep.

B: Bench Press (5-5-5-5-5)

Strength: The goal for the bench press is 5 heavy sets of 5. Weight may variety from set to set, but each set

should be a challenge. Warm up sets do not count as working sets.

C: Metcon (5 Rounds for time)

5 Rounds:

Run 200m

10 Push Press (115/75 lbs.)

*Rest 1 minute between rounds*
The 200m should be fast in order to make the push press more challenging.

This should be a

crash and burn type of pace given the built in rest.