Workout of the Day

Mon 6-26-17

This Week’s Training – ** RSVP **

Athletics WOD

A. Push Press 5×8 – Lift every 1:45
B. 3 sets:
Farmers Carry 50m Heavy – Handles or DB, no KB
6 Cossack Squats per leg – weight with light DB, emphasis on ROM

Fitness WOD

For Time:
21-18-15-12-9-6
Push Press 75/55
KBS 53/35

Sat 6-24-17

This Week’s Training – ** RSVP **

Athletics WOD

With a partner progress as far as possible in 14min:
20 Thrusters 95/65
20 Thrusters 135/95
20 Thrusters 165/115
20 Power Cleans 205/135
20 Power Cleans 225/155
20 Deadlift 275/185
20 Deadlift 315/225

Partners may split workload any way, one barbell per group.

Fitness WOD

With a group of 3 progress as far as possible in 14min:
100 Row Cal
100 Wallball 20-10/14-9
100 KBS 53/35
100 Box Jumps 24/20

Groups may split workload any way, one partner working at a time

Strength WOD

A. 3 sets:
Strict Wtd Ring Dip 3-5 Reps
Strict Ring Dips Max Reps
Kipping Ring Dips Max Reps
-Rest 3-4min-
B. 3 sets:
Goblet Squat 10 reps Mod-Heavy
Banded Glute Bridge 15 Reps
DB Front Rack Walking Lunge 20 Steps Moderate

 

Fri 6-23-17

This Week’s Training – ** RSVP **

Athletics WOD

5 sets:
AMRAP in 3min
3 Power Snatch 95/65
6 Pushups
9 Air Squats
Rest 1min between sets

Fitness WOD

A. Power Clean 3-3-2-2-1-1-1
B. 5 RFT
10 Power Cleans
10 Burpees

Use 50% of heavy single for part B

Thurs 6-22-17

This Week’s Training – ** RSVP **

Athletics WOD

4 Rounds for time of:
400m run
12 Overhead Squats 95/65
6 Ring Muscle-ups

Fitness WOD

3 RFT:
Row 300m
15 Burpees
12 KBS 70/53

Find intensity today!

Strength WOD

A. Clean and Jerk to a max in 15min
B. Clean and Jerk every 90 sec x 8 @ 80%

Tues 6-20-17

This Week’s Training – ** RSVP **

Athletics WOD

A. Push Press 4×10 lifting every 2min
B. 3 sets:
50m Suitcase Carry per Arm – HEAVY.. get the farmers handles or heavy DB out
Cossack Squats 6 per side – weight with light KB or DB

Fitness WOD

A. Push Jerk 3-3-3-3-3
B. 4 Rounds for time:
100m KB Farmers Carry 53/35
20 Walking Lunges Single 53/35 KB

Hold the KB in goblet position for lunges

Strength WOD

A. Backsquat 6×5@ 60% of 1RM – Perform these every minute on the minute x 6min
If 1RM is unknown test a 1RM
B. 4 sets:
8-12 GHR – Weight if possible
20 V-Ups

We will be using a linear progression model for backsquatting over the coming weeks. Having an inaccurate starting point, exceeding the percentages, or missing this workout each week will make it very challenging or impossible to continue the progression down the road. If you cannot make this day of class but would like to improve your backsquat please make this up at open gym. The loading today may not be challenging, that does not mean adding weight to it will benefit you. Improve position, bracing, and speed out of the bottom when loading seems submaximal. Trust the program and reap the benefits.

Mon 6-19-17

This Week’s Training – ** RSVP **

Athletics WOD

With a 12min running clock complete:
1min Double Unders
1min DB Snatch (alternating) 50/35
2min Double Unders
2min DB Snatch (alternating) 50/35
3min Double Unders
3min DB Snatch (alternating) 50/35

-Record reps for each set

Fitness WOD

A. Backsquat 10 reps Every 2min x 4 sets
*Ref 6-3-17*
B. 3 sets:
Max Strict Pullups
Max Pushups
-Rest 2min-
Scale to complete at least 5 reps of each

Sat 6-17-17

This Week’s Training – ** RSVP **

Athletics WOD

5RFT:
3 Ring Muscle Ups
5 HSPU
7 Squat Cleans 155

Fitness WOD

5 Rounds for reps of:
1 minute of Assault Bike(cals)
1 minute of burpees
1 minute of double-unders
1 minute rest

Compare to 3-25-17

Strength WOD

A. Backsquat 1-1-1-1-1 – all singles over 90% – max if you’re feeling it
B. 3 sets:
10-15 Barbell Curls
10-15 Skull Crushers
10-15 Plate Curls
10-15 Tricep Band Pulldows
Yup, we’re doing arms

Thurs 6-15-17

This Week’s Training – ** RSVP **

Athletics WOD

A. Hang Clean (mid thigh) + Clean + Front Squat + 2 Push Jerk – 7 sets building
B. 3 sets:
6 Cossack Squats per leg – load with a light DB, emphasis on position and depth
6 Bottom Up KB Press per arm

Fitness WOD

AMRAP 22min
Row 250m
3 TGU R 35/26
3 TGU L 35/26
50 Unbroken Single Unders

Strength WOD

A. Hang Snatch (above knee) build to a max in 12min
B. Hang Snatch EMOM x 10min @ 85%

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ROMWOD - Optimize Your Range of Motion
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