Workout of the Day

Mon 8-21-17

This Week’s Training – ** RSVP **

Athletics WOD

A. Every 90 sec: 3 Stop Snatch
(1in, above knee, pockets) + Snatch
– Build from 60-85% with focus on speed and perfect positions

B. “Randy”
75 Snatches for Time 75/55

Fitness WOD

A. Front Squat 5×6 @ 75% of heavy double from 8-8-17
OR
4×8@70%
OR
Find a heavy double

B. For Time:
40-30-20
WallBall 20-10/14-9
20-15-10
Burpees

 

 

Sat 8-19-17

This Week’s Training – ** RSVP **

Athletics WOD

With a partner complete AQAP:
Row 2000m/1500m
40 Clean and Jerks 225/155
Row 1000m/750m
40 Clean and Jerks 135/95

Partners may split workload any way

Fitness WOD

With a partner for time:
100 Box jumps, 24/20
100 Kettlebell swings 53/35
100 AbMat Situps
100 Goblet Squats
100 Burpees

Partners may split workload any way

Strength WOD

A. Front Squat 3-2-1-3-2-1 – Lifting Every 3min
First wave 85-90-95% second wave heavier by feel building to a heavy single for the day

B. 3 sets:
3-5 Tough Deficit Strict HSPU
AMRAP (-1) Bar Muscle Ups
Rest 3min

Progress from last week

Fri 8-18-17

This Week’s Training – ** RSVP **

Athletics WOD

A. Max Strict Ring Muscle Ups x 4 sets – rest 2min between attempts

Scale to max Ring Pullups or Supine Ring Rows in a False Grip

B. AMRAP 10min
30 Double Unders
15 WallBall 30-10/20-9
10m Handstand Walk

Fitness WOD

AMRAP 12min
30 Double Unders / 100 Single unders
15 WallBall 20-10/14-9
10 Push Press 95/65

Thur 8-17-17

This Week’s Training – ** RSVP **

Athletics WOD

A. In 3min:
21/14 Cal Row
21 Burpees over Rower
Max Thrusters in Remaining Time 75/55
3min Rest

In 3min:
18/12 Cal Row
18 Burpees over Rower
Max Thrusters in Remaining Time 95/65
3min Rest

In 3min
15/10 Cal Row
15 Burpees over Rower
Max Thrusters in Remaining Time 115/75
3min Rest

In 3min:
12/8 Cal Row
12 Burpees over Rower
Max Thrusters in Remaining Time 135/95

B. 3 sets:
10 Band Pull Aparts – Keep scaps retracted and shoulders externally rotated

Fitness WOD

A. Split Jerk 3-3-3-3-3 – build in weight as technique allows

B. 3 sets for integrity:
9 KB Snatch R
3 Top Down TGU R
9 KB Snatch L
3 Top Down TGU L
Men use 53, Ladies 35

 

Strength WOD

A. Jerk Balance 4×3 @ 50-60% of 1RM

B. Jerk Dip Squats 4×3 @ 2311 Tempo – use 100%+ of 1RM

C. Split Jerk 3 reps @ 75% Every 90 sec x 4 sets

Wed 8-16-17

This Week’s Training – ** RSVP **

Athletics WOD

A. 3 RFT:
100m Farmers Carry 53s/35s
50 Walking Lunges
25 GHD SItups

B. 10min Splits Practice

Fitness WOD

A. 4 sets:
10 Perfect Bar Kips
2 Wall Walks

B. 5 RFT:
15m DB Walking Lunges 50s/35s
15 Burpees
200m Run

Tues 8-15-17

This Week’s Training – ** RSVP **

Athletics WOD

A1. Strict Weighted Ring Dips 6-8 reps @ 3111 Tempo 3 sets – rest 90 sec
A2. BB Bent Over Row 8-12 reps moderate load 3 sets – rest 90 sec

B. 3 Sets:
Run 400m @85-90%
Rest 4min
Record times for each

During rest time complete 3-5 Floor Pec Stretches on each side

Fitness WOD

A. For Time:
13-8-5
Front Squats 135/95
26-16-10
Pushups

B. 8min Anterior Shoulder Smash and mobility

Strength WOD

A. Backsquat 6×5@ 60% of 1RM +40lbs – Perform these every 90sec
Post loading and RPE to blog comments

If you’ve missed days in this progression make up the next day, do not skip steps in the progression or you will not be able to continue

B. 3 sets:
8-12 reps GHR slow and controlled
6 Cossack Squats per leg

Mon 8-14-17

This Week’s Training – ** RSVP **

Athletics WOD

A. 13-8-5
Ring Muscle ups
Front Squats 185/125

Take front squats from the floor

B. 3 sets:
90 sec forearm stretch
10 Wrist Pushups

Fitness WOD

A. Front Squat – 4×8 @ 70% of last week – if you missed last week find a heavy double

B. AMRAP 8min
5 Strict Pullups
10 DB Push Press 50s/35s

Sat 8-12-17

This Week’s Training – ** RSVP **

Athletics WOD

For time with a partner:
30 Clean and Jerks 155/105
30 Hang Squat Snatch 115/75
30 Muscle Ups
30 Burpees

Partners may split the workload any way. One partner working at a time

Fitness WOD

In Teams of 4 Follow the Leader Style:
AMRAP 20min
10 Cal AB
10 Burpees
10 Cal Row
100m Run

Athletes may not start a movement until the teammate ahead of them has finished it

Strength WOD

A. Front Lever Progressions – 15min

B. 3 sets:
3-5 Tough Deficit Strict HSPU
AMRAP (-1) Bar Muscle Ups
Rest 3min

Fri 8-11-17

This Week’s Training – ** RSVP **

Athletics WOD

5 sets:
4-6 Reps Deadlift – Heavy
rest 30 sec
Max Handstand Walk
Rest 3min

If you can’t handstand walk sub 10 wall facing shoulder touches

Fitness WOD

A. Power Clean + Hang Clean + Front Squat – EMOM x 10min building in weight

B. 50 Burpees for time

Thurs 8-10-17

This Week’s Training – ** RSVP **

Athletics WOD

“Chelsea”
Every minute on the minute for 30min complete:
5 Pullups
10 Pushups
15 Squats

If you cannot complete a round on time treat the remainder of the workout as an AMRAP. Score total rounds completed. Note how long you were able to complete the EMOM

Fitness WOD

3 sets:
AMRAP 5min:
5 Pullups
10 Pushups
15 Squats
Rest 2min between AMRAPs

Strength WOD

A. Spit Jerk to a max in 15min

B. 6 sets lifting every 90 sec:
Front Squat + Jerk @ 85% of A.

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