Workout of the Day

Sat 5-27-17

This Week’s Training – ** RSVP **

Reminder: Memorial Day Murph this Monday 9-noon!

Athletics WOD

“The Ghost”
6 rounds of:
1 minute of rowing (cals)
1 minute of burpees
1 minute of double-under
1 minute rest

*Compare to 2-18-17* 

Fitness WOD

A. 5 rounds each with a partner
10 Goblet Squats 53/35
10 KBS
10 Burpees
Partners alternate full rounds
B. 3 sets:
15 Banded Good Mornings
15 Walking Lunges

Strength WOD

A. Clean and Jerk to a Max in 15min
B. Every 90 sec x 10
1 Clean and Jerk at 75%

Thurs 5-25-17

This Week’s Training – ** RSVP **

Reminder: Memorial Day Murph this Monday 9-noon!

Athletics WOD

A. Complete 4 attempts of the Bar Complex:
AMRAP without leaving the bar:
4 Pullups
3 CTB Pullups
2 Bar Muscle Up
Rest as needed between sets – scale as necessary – if you cannot complete these movements RXed this is your opportunity to improve. Do not skip this workout.
B. Bottom to Bottom Tabata Squats
8 Rounds of:
:20 max air squats
:10 rest in the bottom position
Score lowest round

Fitness WOD

A. Hang Power Clean + Front Squat + Hang Clean – 10 sets building slowly
B. 3 sets:
50m Farmers Carry – HEAVY
Rest while partner carries back

*Compare to 5-8-17*

Strength WOD

A. Every 2min alternating for 20min (5 sets of each)
6-8 Sumo Deadlift – Heavy
Max Strict HSPU / Pike Pushups
If you get to 8 Sumo DL increase weight on subsequent set. TnG is acceptable but not required. Scale HSPU to tough pike pushups, do not limit range of motion with abmats etc.
B. 3 sets:
15 Band Pull Aparts
15 Straddle-Ups

Wed 5-24-17

This Week’s Training – ** RSVP **

Reminder: Memorial Day Murph this Monday 9-noon!

Athletics WOD

AMRAP 9min
3 Squat Cleans 135/95
3 Ring Dips
6 Squat Cleans
6 Ring Dips
9 Squat Cleans
9 Ring Dips
… 12, 15, 18, 21 etc
Score Total Reps

Fitness WOD

A. Backsquat 2-2-2-2-2-2 – rest 90-120sec – lightest set should be 80%+ of heaviest set – build to a tough double
B. 3 sets:
Max Strict Pullups
Max Pushups
Rest 2min
Scale to complete at least 5 reps of each – compare to 5-16-17

Tues 5-23-17

This Week’s Training – ** RSVP **

Reminder: Memorial Day Murph this Monday 9-noon!

Athletics WOD

A. 1000m Row Time Trial
B. 3min per side couch stretch

Fitness WOD

AMRAP 20min
Run 400m
15 OHS 75/55
15 Burpees over Bar

Strength WOD

A1. Backsquat 5×3 reps @ 3211 Tempo – rest 90sec
A2. Strict Weighted Pullups 5x 4-6 reps – rest 90 sec
B. 3 sets:
20 Banded Good Mornings
20 V-Ups
For Parts A progress weight from last week – start by evening sets out trentding toward heaviest set from last week, once sets are across increase by 5-10lbs keeping tempo

Sat 5-20-17

This Week’s Training – ** RSVP **

Athletics WOD

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

*Compare to 8/24/15*

Fitness WOD

AMRAP 25min with a partner:
Row 300/250m
Run 200m
15 Burpees

Alternate full rounds with your partner.

Strength WOD

A. OHS 5-5-5-5-5 – build to a 5RM – lightest set should be within 80% of heaviest set
B. 3 attempts:
Max Handstand Walk
OR
Max Wall Facing HS Hold

Follow each handstand attempt with 3 max effort vertical leaps

Fri 5-19-17

This Week’s Training – ** RSVP **

Athletics WOD

A. Thruster 6-4-2-5-3-1 – treat as a wave load, second wave heavier than the first – build to a tough single – rest 2min – use a rack
B. 4 sets:
90 sec to complete
15 No-Pushup Burpees
Max Double Unders
Rest 90 sec

Fitness WOD

A. 5 RFT:
20 WallBall 20-10/14-9
20 KBS 53/35
B. 10min Straddle Work

Thur 5-18-17

This Week’s Training – ** RSVP **

Athletics WOD

A. Every 3min x 4 sets:
Row 300/250m @ 95-100%
Record times from each interval
B. EMOM x 6
10 V-ups
10 Straddle Ups

Fitness WOD

A. 3 RFT:
15 Shoulder to OH 135/95
15 Toes to Bar / Hanging Knee Raises
B. Nordic Hamstring Curls
4×9 reps

Strength WOD

4 sets for reps:
Strict Deficit HSPU
Pegboard Ascent or Stagger Pullups
Strict Ring Dips with Turn Out at Top
Landmine Rows

Rest up to 1min between movements, goal is 4-5+ reps on each set up to max reps with good positions

Wed 5-17-17

This Week’s Training – ** RSVP **

Athletics WOD

A. AMRAP 20min
10 DB Hang Squat Cleans 50/35
15 Pullups
20 Box Jumps 24/20

Fitness WOD

A. Hang Clean – build a tough single in 10min
B. Hang Clean @ 80% EMOM x 10min
C. Tabata Abmat Situps
8 Rounds of:
:20 max reps
:10 rest

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