Workout of the Day

Tues 2-20-18

This Week’s Training – ** RSVP **

Athletics WOD

A. 27-21-15
Row Cal
Wallball 20-10/14-9
T2B

B. 2x per side
90 sec Banded OH Mobility + 30m OH Plate Carry

Fitness WOD

A. 1min Max Single Unders
Rest 1min
2min Max Single Unders
Rest 1min
3min Max Single Unders

In each rest period complete 5 burpees for every miss

B. Tabata Mashup x 4
:20 Max Pushups
:10 Rest
:20 Max RKBS 70/53
:10 Rest

Strength WOD

A. Power Clean + Push Jerk – Lifting every 3min
6 @ 50%
5 @ 60%
4 @ 70%
3 @ 80%
For speed and perfect tech

B. EMOMA x 8min
E) 6 Alternating DB Snatch 70/50
O) 30 Unbroken Double Unders

Mon 2-19-18

This Week’s Training – ** RSVP **

Athletics WOD

A. Amanda
9-7-5
Snatch 135/95
Ring Muscle Ups

Compare to 4-5-17 or 11-28-16

B. Splits Practice

Fitness WOD

A. Every 90 sec x 8
3 Hang Power Snatch + 3 OHS
Build in weight as technique and load allow

B. EMOM x 8
Complete 3 tough box jumps – increase in height each round

Sat 2-17-18

This Week’s Training – ** RSVP **

Athletics WOD

A. Nasty Girls
3 RFT:
50 Air Squats
7 Ring Muscle Ups
10 Hang Power Cleans 135/95

Fitness WOD

A. 4RFT:
9 Box Overs 24/20
12 Alternating DB Snatch 50/35
15 Walking Lunge Steps

Strength WOD

A. Deadlift Find an 8RM TnG

B. 3 sets:
30 Green Band Glute Bridges
1min Psoas Smash / Stretch

Fri 2-16-18

This Week’s Training – ** RSVP **

Athletics WOD

A. Ring Muscle Up Tech Work

B. 4 sets:
10 Box Rocks with Tuck
10 Up Pushup Plank to Pike (TRX)
30 sec WF Handstand Hold

C. Test Handstand Skill

Fitness WOD

A. Backsquat 5-3-1-5-3-1 – build to a tough single – lifting every 2min

B. 3 sets:
8-12 tough Ring or Bar Dips
20 sec Hollow Hold

Thurs 2-15-18

This Week’s Training – ** RSVP **

Athletics WOD

A. AMRAP 18min
7 Box Overs 24/20
7 Steps DB Front Rack Walking Lunge R 70/50
14 WallBall
7 Steps DB Front Rack Walking Lunge L 70/53

Dumbell walking lunge done with a single dumbell in the front rack

Fitness WOD

A. AMRAP 18min
Row 200m
9 Deadlift 225/205
6 Pullups

Strength WOD

A. Backsquat 3×10 @ 90% of 10RM – lifting every 3:30 – or find a 10RM

B. EMOMA x 12min
E: 12 Unbroken T2B
O: 40 Unbroken Double Unders

Wed 2-14-18

This Week’s Training – ** RSVP **

Athletics WOD

A. AMRAP 20min
25 Burpees
10 Body Weight Backsquats

Scaling options:
Intermediate
AMRAP 20min
20 Burpees
10 3/4 Body Weight Backsquats

Beginner
AMRAP 15
12 Burpees
12 Backsquats 45/35

Fitness WOD

A. 50 Burpees for time

B. 3 sets starting every 3min
2 Wall Walks
25 Situps

Tues 2-13-18

This Week’s Training – ** RSVP **

Athletics WOD

A. AMRAP 4min
5 Thrusters 135/95
10 Bar Facing Burpee
15 CTB Pullups
Rest 4min

AMRAP 4min
10 Thrusters 115/75
10 Bar Facing Burpee
10 CTB Pullups
Rest 4min

AMRAP 4min
15 Thrusters 95/65
10 Bar Facing Burpee
5 CTB Pullups

During rest periods complete 15 PVC Push Press 15 PVC Front Squats slowly broken up any way

Fitness WOD

A. EMOM x 5 – 10 bar kips

B. AMRAP 9min
5 Front Squats 135/95
10 Pushups
15 KBS 53/35

Strength WOD

A. Starting Every 3min 1 set max reps TnG snatch at: 75, 80, 85% – A rest or regrip on the floor constitutes the termination of a set

B. 3 sets starting every 3min
Max Strict DHSPU (2x45lb Plates)
Max (-1) Kipping DHSPU
Max Pushups

Mon 2-12-18

This Week’s Training – ** RSVP **

Athletics WOD

A. 15.1a
AMRAP 9min
15 Toes to Bar
10 Deadlift 115/75
5 Power Snatch 115/75

B. 15.1b
In 6min find a 1RM Clean and Jerk

Fitness WOD

A. EMom x 12min – Power Clean + Push Jerk – build to a tough single for the day

B. 15-12-9
Shoulder to OH 155/105
Burpee Pullups

Sat 2-10-18

This Week’s Training – ** RSVP **

Athletics WOD

A. For Time as a Team of 4
Partner 1 and 2:
21-15-9
Synchro Front Rack Reverse Lunges 115/75
Synchro Burpees

Partner 3 and 4: Two Rounds
21 Synchro Front Squats 115/75
12 Synchro T2B

Partners 1,2,3,4:
100 AB Cals – partners may switch as often as they want on the Assault Bike

Fitness WOD

A. AMRAP 11min
4 DB Hang Squat Clean 50/35
12 Pushups
24 Paralette Hops

Strength WOD

A. Backsquat Find a 10RM – Use 1-25-18 as benchmark

B. Every 2min Alternating x 16min (4 sets of each):
E: AMRAP (-1) DHSPU 2x45lb Plates
O: AMRAP (-1) Bar Muscle Ups

Gymnastics movements are AMRAP (-1) in a single set

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