Workout of the Day

Fri 12-15-17

This Week’s Training – ** RSVP **

Athletics WOD

4 Rounds for time:
Run 400m
30 Push Press 65/45
20 Jumping CTB Pullups

For Jumping CTB Pullups stand on a box that with arms overhead places your pullup bar at the midpoint of your forearm between the wrist and the elbow

Fitness WOD

A. Push Press 5-5-5-5-5 – Lifting every 2min

B. 5 RFT:
10 Toes to Bar / Bar Kip + Knee Raise
20 Air Squats

Thurs 12-14-17

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Athletics WOD

A. 16.3
AMRAP 7min
10 Power Snatch 75/55
3 Bar Muscle Ups

Compare to 3-11-16

B. 3 sets:
90 sec Seated Straddle
10 Plate Front Squats

Fitness WOD

A. AMRAP 22min with a partner
Row 250m
15 Wallball
10 Box Jumps 24/20

One partner working at a time, aternate full rounds

Strength WOD

A. Snatch Complex
Every 2:00 x 8
Snatch
OHS
Hang Snatch
OHS

Start at moderate weight and build 5-10lbs each set as possible – Find a heavy load for the complex – Stop if you miss two round in a row

B. 3 sets untimed:
10 Reps Snatch Grip Sotts Press – light to moderate
10 Slow Weighted Pass Throughs

Tues 12-12-17

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Athletics WOD

A. 6 sets:
20 sec Max Cal AB
Rest 2:40Complete 12 slow PVC OH walking lunges during rest time

B. EMOM Alternating x 8min:
Even: 10m Handstand Walk
Odd: 10 Hanging Straight Leg Raises

Fitness WOD

3 RFT:
400m Run
21 KBS 53/35
12 Pullups

Strength WOD

A. Deadlift 5RM in 18min – Sets must be touch and go. A regrip or rest on the ground constitutes a broken set

B. Complete:
2min per side psoas smash
100 Banded Glute Bridges (green band)

Mon 12-11-17

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Athletics WOD

AMRAP 5min:
5 CTB Pullups
10 Wallball 20-10/14-9
15 Power Cleans 95/65
Rest 3min

AMRAP 5min
5 CTB Pullups
10 WallBall 20-10/14-9
10 Power Clean 135/95
Rest 3min

AMRAP 5min
5 CTB Pullups
10 Wallball 20-10/14-9
5 Power Cleans 185/125

During rest period complete 10 PVC Thrusters and 5 step down step up burpees at a slow pace

Fitness WOD

A1. Back Squat 5-5-5-5-5 – rest 30 sec
A2. Weighted Strict Pullups 2-4 reps x 5 sets – rest 60 sec

Scale Wtd Pullups to jumping (wtd) negatives x 2-3 reps

B. 4 Min in the bottom of the squat – each time you break do 10 burpees

Sat 12-9-17

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Athletics WOD

A. 4 sets:
8-12 Ring Pushups @ 2121 Tempo
8-10 Supine Ring Rows
15m OH KB WL 53s/35s

B. 4 sets:
20 sec V-Ups
40 sec rest

Fitness WOD

A. Bar Kip 4×10 Reps EMOM

B. Partner Cindy
With a partner complete AMRAP 20min:
5 Pullups
10 Pushups
15 Air Squats
Partners switch off full rounds

Strength WOD

A. Snatch Lifting E90sec:
3@ 70%, 2×2@75%, 2×1@80%, 2×1@85%, 1@90%

B. 50 Handstand Pushups for time

Fri 12-8-17

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Athletics WOD

A. Push Jerk 3-3-2-2-1-1-1 – build to a max for the day

B. 3 Rounds for time:
100ft Walking Lunge
50 Squats
50 Hip Extensions on the GHD

Fitness WOD

A. BB Press 6-6-6-6-6 – Lifting every 2min

B. Tabata Mashup – 8 sets:
:20sec Max Abmat Situps
Rest 10sec
:20sec Max DB Push Press 50/35s
Rest 10 sec

Thurs 12-7-17

This Week’s Training – ** RSVP **

Athletics WOD

A. 17.1
For Time:
10 DB Snatch 50/35
15 Burpee Box Overs
20 DB Snatch
15 Burpee Box Overs
30 DB Snatch
15 Burpee Box Overs
40 DB Snatch
15 Burpee Box Overs
50 DB Snatch
15 Burpee Box Overs

20min Time Cap

B. 10min Tissue work – QL or Psoas Smash

Fitness WOD

4 Rounds for time:
400m Run
50 Air Squats

Strength WOD

A. BB Front Rack Split Squats 4×8 reps per leg @ 2020 Tempo – rest 90 sec between legs – use 40-50% of 1RM front squat

B. One set each:
Max Strict Muscle Ups
Rest 3min
Max Kipping Muscle Ups
Rest 3min
Max Kipping Ring Dips

Wed 12-6-17

This Week’s Training – ** RSVP **

Athletics WOD

For Time:
15-12-9
AB Cal
9-6-3
Power Cleans 185/125

Ladies do 12-9-6 AB cal

Fitness WOD

A. Deadlift 1-1-1-1-1-1-1 – Lifting every 90 sec – Build to a heavy single for the day

B. For Time:
30-20-10
WallBall 20-10/14-9
15-10-5
Burpees

Tues 12-5-17

This Week’s Training – ** RSVP **

Athletics WOD

A. 6 Sets:
20sec Max Cal Row
Rest 2:10

During your rest period complete 15 PVC Thrusters at slow pace

B. 4 sets:
10-20 GHD Situps
10m Handstand walk
Rest as necessary

Fitness WOD

“Grace”
For Time:
30 Clean and Jerk 135/95

 

Strength WOD

A. Deadlift 6×1@ 90% Lifting every 2min

B. One set each:
Max Strict CTB Pullups
Rest 3min
Max Kipping/Butterfly CTB
Rest 3min
Max Kipping/Butterfly COB Pullups

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