Workout of the Day


Brisket

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WODS for Sat Aug 29, 2015 [This Week’s Training]

  • Athletics WOD

    A. Hang Clean Below the Knee + Clean x 8 sets lifting every 90 sec – Add 5-10lbs every other set
    B. “Freddy’s Revenge”
    5 RFT:
    5 Shoulder to OH 185/115#
    10 Burpees

    RSVP

  • Fitness WOD

    A. Building to a 2RM Hang Clean in 12 Minutes
    B. Alternating with a partner, complete as many 200m runs as possible in 12 minutes

    RSVP

  • Strength WOD

    A. EMOM for 5 sets
    Back Squat 1 rep
    Set 1 – 40% Set 2 – 50% Set 3 – 60% Set 4 – 70% Set 5 – 80%
    Immediately followed by
    Every 2 minutes for 3 sets:
    Back Squat 1 rep
    Set 1 @85% Set 2 @90% Set 3 @95%
    Rest 3 mins then perform
    Back Squat Max reps @ 20X1 @85%
    B. 3 Sets NFT:
    6-8 BB Bent over Row @21×1
    ME L-sit Hold

    RSVP

  • Gymnastics WOD

    A. Straight Arm Strength:
    4x 10 sec Band Assisted Planche Hold – On Parallettes
    4x 10 reps Supinated Grip Supine bar rows @ 21X2 Tempo
    B. 60 sec Passive Double Arm Hang
    Rest as needed
    60 sec Active Double Arm Hang
    Rest as needed
    3 x 10-20 sec Stationary Side to Side Swing
    C. Accumulate 25 Bar Hanging Windshield Wipers
    OR
    Accumulate 50 Lying Windshield Wipers

    RSVP

  • Mobility WOD

    The Glute Fix: [Active Rx Video Link]
    Before Workouts
    A) Floor Glute Bridge Unweighted
    1-2 sets, 15 reps
    After Workouts
    A) Hip Flexor Release
    10-12 passes per side
    B) Quad Release
    10-12 passes per side, hitting the medial and lateral sides of quadriceps
    C) Bench Glute Bridge
    3-4 sets, 10-12 reps
    Increasing in weight

    RSVP