Workout of the Day

Tues 5-16-17

This Week’s Training – ** RSVP **

Athletics WOD

A. 3RFT:
7 Shoulder to OH 185/125
15 Toes to Bar
B. Accumulate 60 sec in a parallete L-Sit

Fitness WOD

A. Backsquat 4-4-4-4 – rest 90-120sec – lightest set should be 80%+ of heaviest set
B. 3 sets:
Max Strict Pullups
Max Pushups
Rest 2min

Scale to complete at least 5 reps of each

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:
50m Farmers Carry Heavy – rest while partner carries return trip – use farmers handles, KB, or DB. Minimums should be 70/53

Sat 5-13-17

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Athletics WOD

A. Snatch to a Max in 15min
B. Snatch EMOM x 10 @ 80%

Fitness WOD

A. Power Snatch + 3 OHS – 6 sets building
B. 3 Rounds synchronized with a partner:
200m Run
15 Burpees
-Athletes must leave and enter the gym at the same time, must be at the bottom of the burpee at the same time, and feet must leave the ground at the top of the burpee at the same time.

Strength WOD

A. 4 sets for reps:
Ring Pullups (thumb to chest)
Strict Deficit HSPU (45lb plate)
Supine Bar Rows
Strict Ring Dips
-Rest up to 1min between movements, goal is 4-5+ reps on each set up to max reps with good positions.
B. Accumulate 50 V-Ups
– rest as needed –
*legs must remain locked

Fri 5-12-17

This Week’s Training – ** RSVP **

Athletics WOD

A. 4 sets for Calories:
AB :20 @ 100%
-Rest 2:40-
B. EMOM x 6min
10 Hollow Rocks
10 V-ups

Fitness WOD

3 Rounds for time of:
21 Wallball Shots 20-10/14-9
15 Pull-ups
9 DB Clean & Jerks 50s/35s

Thurs 5-11-17

This Week’s Training – ** RSVP **

Athletics WOD

3 Rounds for time of:
21 Wallball Shots 20-10/14-9
15 Pull-ups
9 Clean & Jerks 115/80
Do not increase the loading or wear a vest.
These are excuses for a slower time.

Fitness WOD

A. 4 sets for Calories:
AB :30 @ 100%
-Rest 2:30-
B. EMOM x 6min
Max Hollow Hold

Strength WOD

A. Handstand Position Work
5 sets:
10 sec Body Tightener
15-20sec Floater Drill
10 Box Rocks with Tuck
Rest as needed between movements
B. Accumulate 60sec in an L-sit on Paralletes
-rest as necessary-

Wed 5-10-17

This Week’s Training – ** RSVP **

Athletics WOD

A. AMRAP 20min
1 Rope Climb
7 Ring Dips
15 Back Squats 75/55
B. 10min Wrist Mobility

Fitness WOD

A. Power Clean + 3 Front Squats – 6 sets building

B. 4 sets NFT:
12 Supine Ring Rows
2 Wall Walks

Tues 5-9-17

This Week’s Training – ** RSVP **

Athletics WOD

A. AMRAP 10min
10 DB Box Step Ups 50s/35s
50 Double Unders
B. 3 sets:
15 GHR
15 Hanging Straight Leg Raises

Fitness WOD

4 sets for reps:
60 sec Box Step Ups 45/35 barbell in front rack
60 sec Single Unders
60 sec Abmat Situps
-Rest 60sec-

Strength WOD

A. Power Clean:
2×2 @ 80%
2×1 @ 85%
1×1@ 90%
1×1@ 95%
1×1@ 101+%
Rest 2-3min between each rep 90% or heavier
This IS an opportunity to max.
Take up to three attempts at a new max
B. Find a Front Squat 1RM in 15min

Mon 5-8-17

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Athletics WOD

Three Rounds for Time:
9 Ring Muscle Ups
7 Burpee Box Overs 24/20
5 Squat Cleans 185/125

Fitness WOD

A. Backsquat 6-6-6-6
– rest 90-120sec –
lightest set should be 80%+ of heaviest set
B. 3 sets:
50m Farmers Carry – Go HEAVY

Sat 5-6-17

This Week’s Training – ** RSVP **

Athletics WOD

For Time:
9-7-5 Clean and Jerk
205/145 Bar Muscle Ups

Fitness WOD

A. Rope Climb Technique
B. As a team of 3 AMRAP in 15min:
1 Rope Climb
5 Burpee Box Overs 24/20
10 DB Shoulder to OH 50/35
-Teams may switch partners at any time. Only one person working at a time.

Strength WOD

A. Split Jerk 3-2-1-3-2-1
Moderate to heavy, second wave heavier than first.
Max if feeling good.
B. Three sets:
10 Heavy DB Front Squats
15 Banded Glute Bridges
20 DB Walking Lunges
-Rest 2min-

Fri 5-5-17

This Week’s Training – ** RSVP **

Athletics WOD

A. 6 Rounds for time:
3 Power Snatch 155/105
2 Rounds of Cindy
1 Rope Climb
B. 10min wrist and forearm mobility

Fitness WOD

A. 5 sets:
4-6 Tough Push Press
Max Strict Pullups
-Rest 2min-
If you hit 6 reps on the push press, go up on the subsequent set.
If you hit 4 or 5 stay at the same weight, if you only get 3 go down on the next set.
Goal is 5+ on the strict pullups
B. 2 RFT:
30 RKBS 70/53
Run 400m

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