Workout of the Day

Wed 3-29-17

This Week’s Training – ** RSVP **

Athletics WOD

A. 30 Muscle Ups for Time OR 75 Pullups for Time
B. 5 sets:
10 V-Ups
10 Hollow Rocks
Rest 1min

Fitness WOD

A. Power Snatch 3-3-3-3-3-3
B. Build to a Max Height Box Jump in 12min

Tues 3-28-17

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Athletics WOD

Three Rounds for Time:
Row 500m
21 Burpees
Run 400m

 

Fitness WOD

A. “Grace”
30 Clean and Jerks for time 135/95
B. Max Hollow Hold – 5 attempts

Strength WOD

A. Power Clean 5×3 @ 70-75% (sets across)
if you don’t know your 1RM use the heaviest weight you can lift with perfect technique
B. Front Squat Build to a 3RM in 15min

Mon 3-27-17

This Week’s Training – ** RSVP **

Athletics WOD

A. “Grace”
30 Clean and Jerks for time 135/95
B. 4 sets:
7 L-Pullups
10 Glute Ham Raises
Rest as needed

Fitness WOD

A. Three Rounds for Time:
Row 500m
21 Burpees
Run 400m
B. 3 sets:
Max Strict Pullups
Rest exactly 2min
Scale to get at least 5 reps per set

 

Sat 3-25-17

This Week’s Training – ** RSVP **

Athletics WOD

“The Viking Assault”
As a team of 4 complete the following:
Sail to the enemy shore (2000m Row)
Run to the battlefield (600m Run with one sledgehammer per team)
Scale the wall (12 rope climbs)
Do Battle (100 sledge hammer strikes)
Ransack the town (25 tire flips)
Return to the ships (600m Run)
Sail home (2000m Row)

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

Strength WOD

5 Rounds for Reps:
:30 Max Pushups
Rest :30
:30 Alternating Pistols
Rest :30
:30 Supine Ring Rows
Rest :30
:30 Alternating Vertical Leaps
Rest :30

Thurs 3-23-17

This Week’s Training – ** RSVP **

Athletics WOD

EMOMA x 16min (4 rounds)
1) 7 BB Thrusters 75/55
2) 7 Steady Burpees
3) 20 Double Unders
4) 30sec Bike at 80%

This is active recovery, do not tax yourself. Additional work or effort now will only take reps away from your 17.5 performance

Fitness WOD

A. Front Squat – Build to a 3RM in 15min
B. Side Forearm Plank
4 x
:30 L
:30 R

Strength WOD

A. Front Squat 3×5@ 65% OR Add 5-10lbs to last weeks weights – rest 2-3min
B. Deadlift 3×3 @ 75% OR Add 5-10lbs to last weeks weights) – rest 2-3min
C. Strict Pullups 3x Max Reps Attempt to improve your total by at least 1 rep from last week- rest 2min

 

Wed 3-22-17

This Week’s Training – ** RSVP **

Athletics WOD

A. For Time:
40 Toes to Bar
20 Clean and Jerk 155/105
40 Toes to Bar
B. 3×15 GHD Situps – rest 90-120sec

Fitness WOD

A. Power Clean 3-3-3-1-1-1 – build to a tough single
B. Tabata Squats
Score Lowest Round

Tues 3-21-17

This Week’s Training – ** RSVP **

Athletics WOD

3 RFT:
Run 400m
15 KBS 70/35
7 Ring Muscle Ups

Fitness WOD

A. 3 RFT:
Row 500m
15 Push Press 95/65
9 Burpees
B. EMOM x 6 sets:
Max Hollow Hold

Strength WOD

A. Power Clean 3-3-2-2-1-1-1 – Build to a 1RM
B. Split Jerk 2-2-2-2 – keep weights comfortable for technique
After each set of split jerks do 10 Landmine Rows per arm moderate

Mon 3-20-17

This Week’s Training – ** RSVP **

Athletics WOD

For Time:
21-15-9
DB Thrusters 50/35
Burpees
2x Double Unders (42-30-18)

Fitness WOD

A. “Fran”
For Time:
21-15-9
Thrusters 95/65
Pullups
B. 4 sets:
60sec Jump Rope unbroken
60 sec rest

Sat 3-18-17

This Week’s Training – ** RSVP **

Athletics WOD

2 Rounds for Reps:
3min Row (Cals)
-Rest 3min-
2min Assault Bike (cals)
-Rest 2min-
1min Box Overs 24/20
-Rest 1min-

Fitness WOD

Four Rounds:
10 Alternating DB Snatch 50/35
100m Front Rack KB Carry 53s/35s
10 DKBS 53/s35s

Strength WOD

“Quarter Gone Bad”
Five rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds

Post total reps for all five rounds to comments.

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