HyperFit USA - Workout of the Day (WOD)

WODs on Beyond the White Board...

WODs are now posted on http://beyondthewhiteboard.com/

If you really need to know, the following photo pretty much sums up what a workout may look like...

090916 WOD

090916 WOD

Quote: Complaints are not welcome – But suggestions for improvement are sought.

WARM UP:

• Run: 400
• 30/20/30

EQUIPMENT REQUIREMENTS:

• Barbell: #95/#65

SKILLS:

• Thruster
• Pull Up

WOD:

• Thruster
• Pull Up

21, 15, 9 for time

LIFTING/SKILLS DEVELOPMENT:

• AbMat: 100
• Push Up: 100
• Misc Skills

WARM DOWN:

Instructor Choice Depending on time.

Roller Therapy

Note: All workouts are designed to be scaled as needed based on the fitness level and ability of the participants. The key is: DON'T BE STUPID!

090915 WOD

090915 WOD

Quote: Greatness requires effort.

WARM UP:

• Run: 400
• 30/20/30

EQUIPMENT REQUIREMENTS:

• Barbell: #95/#65

SKILLS:

• Clean
• Pull Up

WOD: Badger

• Clean: 30
• Pull Up: 30
• Run: 800

Three Rounds for time

LIFTING/SKILLS DEVELOPMENT:

• N/A

WARM DOWN:

Instructor Choice Depending on time.

Roller Therapy

Note: All workouts are designed to be scaled as needed based on the fitness level and ability of the participants. The key is: DON'T BE STUPID!

090914 WOD

090914 WOD

Quote: No amount of wishing will make it so.

WARM UP:

• Run: 400

Then

• Double Kettlebell Complex – Light to moderate weight
  • Swing
  • Clean
  • Front Squat
  • Press
• 3 Reps Each/5 Rounds – Rest as needed between round

Then

• O-Lifting Skill Transfer
  • Dip/Drive
  • Elbow
  • Muscle Snatch
  • Drop
• 3 Reps x 3 Rounds
• Power Snatch
  • High Hang
  • Above Knee
  • Below Knee
• 5 Rounds

EQUIPMENT REQUIREMENTS:

• Barbell #135/#100

SKILLS:

• Power Snatch

WOD: Isabel – Power Snatch Version

• Power Snatch: 30 for time

LIFTING/SKILLS DEVELOPMENT:

• Front Squat: 3, 3, 3, 3, 3 - HEAVY

WARM DOWN:

Instructor Choice Depending on time.

Roller Therapy

Note: All workouts are designed to be scaled as needed based on the fitness level and ability of the participants. The key is: DON'T BE STUPID!

090913 WOD

090913 WOD

Quote: Everyone on the internet is an expert.

WARM UP:

• Run: 400

Then

• Swing: 10
• Flip Squat: 10
• Push Up: 10

Five Rounds

EQUIPMENT REQUIREMENTS:

• You

SKILLS:

• Pull Up
• Burpee

WOD:

• Run: 400
• Pull Up: 10
• Burpee: 20

5 Rounds for time

LIFTING/SKILLS DEVELOPMENT:

• Dips: 12
• Toes to bar: 10

Three Rounds

WARM DOWN:

Instructor Choice Depending on time.

Roller Therapy

Note: All workouts are designed to be scaled as needed based on the fitness level and ability of the participants. The key is: DON'T BE STUPID!

 

090908 WOD

090908 WOD

Quote: Victory is in one's self.

WARM UP:

• Run: 400

Then

• Lunge: 20 Steps
• Push Ups: 20
• AbMat: 20

5 Rounds

EQUIPMENT REQUIREMENTS:

• Dumbbells (2) #35/#25

SKILLS:

• Hang Power Clean
• Front Squat
• Push Press

WOD:

• HPCL: 5
• FS: 5
• PP: 5
• Run: 200

3 Rounds for time

LIFTING/SKILLS DEVELOPMENT:

• Skills
  • Hand Stand Skills
  • Rings Skills
    • Archer Push Up
    • Skin the cat

WARM DOWN:

Instructor Choice Depending on time.

Roller Therapy

Note: All workouts are designed to be scaled as needed based on the fitness level and ability of the participants. The key is: DON'T BE STUPID!

090907 WOD – Labor Day Murph

090907 WOD

Quote: You waste the lives of fallen heroes by legislating away the rights that died to protect.

WARM UP:

• Run: 400
• 30/20/30

EQUIPMENT REQUIREMENTS:

• You
• Whatever you need to scale

SKILLS:

• Pull Up
• Push Up
• Squat

WOD: Murph

• Run: 1 Mile
• 100 Pull Ups
• 200 Push Ups
• 300 Squats
• Run: 1 Mile

Scaling Guidance – ¾ Murph, ½ Murph, ¼ Murph – Choose the level you can do without killing yourself.

LIFTING/SKILLS DEVELOPMENT:

• Really?

WARM DOWN:

Instructor Choice Depending on time.

Roller Therapy

Note: All workouts are designed to be scaled as needed based on the fitness level and ability of the participants. The key is: DON'T BE STUPID!

090906 WOD

090906 WOD

Quote: If you don't try, you will not know. There is more loss in fear of starting than failure.

WARM UP:

• Row: 500

Then Barbell Complex

• Deadlift
• Clean
• Front Squat
• Push Press
• Push Jerk

3 Reps x 4 Rounds

EQUIPMENT REQUIREMENTS:

• Squat Rack
• Bar
• Lots of weights

SKILLS:

• Back Squat
• Front Squat

WOD:

• Back Squat – 3 Reps x 5 Sets (Heavy)
• Front Squat – 3 Reps x 5 Sets (Heavy)

LIFTING/SKILLS DEVELOPMENT:

• Tabata
  • Box Jump
  • Ball Slam
  • Push Press

WARM DOWN:

Instructor Choice Depending on time.

Roller Therapy

Note: All workouts are designed to be scaled as needed based on the fitness level and ability of the participants. The key is: DON'T BE STUPID!

090904 WOD

090904 WOD

Quote: "There's a difference between interest and commitment. When you're interested in doing something, you do it only when circumstance permit. When you're committed to something, you accept no excuses, only results."
- Unknown

WARM UP:

• Run: 400
• 30/20/30

EQUIPMENT REQUIREMENTS:

• Dynamax #30/#20
• Barbell (2) #95/#75
• Box 24"/20"
• Concept 2

SKILLS:

• Wall Ball
• Sumo Deadlift High Pull
• Box Jump
• Push Press
• Row

WOD: Fat Fight Gone Bad

• Wall Ball
• Sumo Deadlift High Pull
• Box Jump
• Push Press
• Row

Standard Format – Keep Score for self

LIFTING/SKILLS DEVELOPMENT:

• Kettlebell Skills
  • High Pull
  • Snatch
  • Double High Pull
  • Double Snatch

WARM DOWN:

Instructor Choice Depending on time.

Roller Therapy

Note: All workouts are designed to be scaled as needed based on the fitness level and ability of the participants. The key is: DON'T BE STUPID!

090903 WOD

090903 WOD

Quote: Get stronger, live longer.

WARM UP:

• Run: 400

Then

• Push Up: 10
• AbMat: 30

5 Rounds

EQUIPMENT REQUIREMENTS:

• Box 24"/20"
• D-Ball #40/#30
• Kettlebell 28kg/20kg
• Dumbbells #35/#25
• Barbell: #95/#65

SKILLS:

• Box Jump
• Ball Slam
• Swing
• Thruster
• Power Snatch

WOD: EDT 4 Rep Goal/:15

• Box Jump: 1-16
• Ball Slam: 17-32
• Swing: 33-48
• Thruster: 49-64
• Power Snatch: 65-80

LIFTING/SKILLS DEVELOPMENT:

• 100 Burpees for time.

WARM DOWN:

Instructor Choice Depending on time.

Roller Therapy

Note: All workouts are designed to be scaled as needed based on the fitness level and ability of the participants. The key is: DON'T BE STUPID!