Workout of the Day

Sat 10-21-17

This Week’s Training – ** RSVP **

Athletics WOD

A. DB TGU – 3-3-1-1-1 per arm

B. With a Partner For Time:
150 Wallball 20-10/14-9
100 Burpees
50 KBS 70/53
25 KB Push Press
10 Legless Rope Climbs

Fitness WOD

Teams of 3:
On the Minute x 12 (4 Rounds)
10 Deadlifts (185/135)
20 AbMat Sit-Ups
Max Calorie Bike

Athletes start at different stations, rotating on the minute. Score is total Calories.

Strength WOD

A. OHS 1RM in 15min

B. Weighted Pullup 5-5-3-3-3 – build to a tough triple

Thurs 10-19-17

This Week’s Training – ** RSVP **

Athletics WOD

A. 5 Sets:
10 Rebounding Box Jumps
10 Perfect Bar Kip

B. Row 3x750m
rest 3min
Goal is fastest sustainable pace – Reference last week’s 3x500m

Fitness WOD

A. Passive Bar Hang 3x20sec
Rest 40 sec

B. 21-15-9
Push press 95/65
T2B

Strength WOD

A. C&J 7×1 @ (80-85-90-92.5-95-97.5-90%) E2:30

B. 3 sets:
6 KB Windmill per side
20 GHD Hip Extension

Wed 10-18-17

This Week’s Training – ** RSVP **

Athletics WOD

A. Deadlift 5-5-3-3-3

B. 3 RFT:
30 Push Press 75/55
30 OHS 75/55
3 Rope Climbs

Fitness WOD

A. Power Clean + Push Jerk – EMOM x 10 – build in weight as technique allows

B. Grace
30 Clean and Jerk for Time 135/95 – Scale to 50-60% of heaviest weight during part A.

Tues 10-17-17

This Week’s Training – ** RSVP **

Athletics WOD

AMRAP 15min
3 Ring Muscle Ups / 5 Strict CTB Pullups
5m HS Walk / 20 Sec HS Hold
7 KBS 70/53
100m Run

Fitness WOD

A. 10 Rounds for Time:
12 KBS 53/35
7 Pushups

B. 10min Hip Flexor Smash

Strength WOD

A. Front Squat to 1RM in 15min
OR
Backsquat to 1RM in 15min if you missed last week

B. Bodybuilding 4 sets:
Bent Over BB Row 8-12 reps @21X1 tempo
Band Assisted Pullup 10-15 reps
Reverse DB Fly 8-12 reps – change plates can be used as well
Rest 90 sec between sets

Mon 10-16-17

This Week’s Training – ** RSVP **

Athletics WOD

Snatch Testing
(3@75%- 2@80%-1@85%-1@90%) – Lifting Every 2 min
Then (1@95%-1@101%-1@101+-1@101+) Lifting Every 2:30

Fitness WOD

A. Backsquat 6×5 Reps lifting every 90 sec – sets across – increase 5-10lbs from last week

B. 3 sets max strict pullups – rest 2 min

Sat 10-14-17

This Week’s Training – ** RSVP **

Athletics WOD

As a team of 4 AMRAP 20min:
10 Legless Rope Climbs
20 Tire Flips
30m OH Walking Lunge 45/25 Plate
40 Burpees

One Partner working at a time, teams may split workload any way

 

Fitness WOD

For Time:
27-21-15
Thrusters 75/55
Toes to Bar / Hanging Knee Raise
Burpee Over Bar

Strength WOD

A. Snatch 8×1 @(85-85-90-90-95-95-90-85%) Lifting every 2min

B. Snatch Grip Deadlift 7×1 @ 110-115%
7×1 Snatch Balance with 3 sec pause in the bottom – Heavy

Fri 10-13-17

This Week’s Training – ** RSVP **

Athletics WOD

A. Front Squat 5-5-3-3-3

B. 5 RFT
30 Double Unders
15 Pushups
10 KBS 70/53

Fitness WOD

A. Handstand Skill Dev – 15min

B. 4 sets:
10 DB Bench Press 50/35
15 sec Ring Support
20 Supine Ring Rows
25 Band Pull Aparts

Thurs 10-12-17

This Week’s Training – ** RSVP **

Athletics WOD

For Time:
27-21-15
Thrusters 95/65
Toes to Bar
Burpee Over Bar

Fitness WOD

A. Backsquat 6×5 Reps lifting every 90 sec – sets across

B. 50 Burpee Pullups for Time

Strength WOD

A. Backsquat 4 sets: (4@75% 3@80% 2@85% 1@90%) – Lifting Every 2:00:
Then 4×1:(95%-101%+-101%+-101%+ ) Lifting Every 2:30
This allows for three attemps at a new 1RM. Start with 5lbs over your pre-cycle test 1RM and increase if possible

B. 4 sets:
10-12 reps per arm DB Piston Press
10-15 reps Delt Front Raise
10-15 reps Delt Lateral Raisex
10-15 reps Reverse Fly

Use light DB or change plates for DB delt work

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