Workout of the Day

Tues 7-11-17

This Week’s Training – ** RSVP **

Athletics WOD

A. Push Press 10×3 reps lifting every 75sec
B. 3 sets:
50m Suitcase Carry per Arm – HEAVY.. get the farmers handles or heavy DB out, no KB’s for Suitcase carries
Cossack Squats 6 per side – weight with light KB or DB
*Compare Suitcase Carry to 6-20-17*

Fitness WOD

A. Backsquat 6 reps Every 2min x 6 sets – progress loading from last week
B. 4 sets:
Weighted Pushups 5-7 reps
rest 60 sec
Weighted Supinated Grip Pullups 5-7 reps
rest 60 sec

Strength WOD

A. Backsquat 6×5@ 60% of 1RM +15lbs – Perform these every 90sec
If 1RM is unknown test a 1RM, or if you missed last week complete that session
B. 3 sets:
Goblet Squat 10 reps Mod-Heavy
Banded Glute Bridge 15 Reps
DB Front Rack Walking Lunge 20 Steps Moderate

Mon 7-10-17

This Week’s Training – ** RSVP **

Athletics WOD

A. For time:
60 Wallball 20-10/15-9
50 Cal Row
40 Box Jump Overs 24/20
30 Alternating DB Snatch 50/35
B. 3 attempts max L-Sit on Parallettes

Fitness WOD

Each round for time:
21 Thrusters 65/35
400m Sprint
Rest 3min
15 Thrusters 80/55
400m Sprint
Rest 3min
9 Thrusters 95/65
400m Sprint
Rest 3min
6 Thrusters 115/180
400m Sprint
Rest 3min
3 Thrusters 135/95
400m Sprint
Rest 3min

 

Sat 7-8-17

This Week’s Training – ** RSVP **

Athletics WOD

Teams of 3:
100/70 Cal Row
100 Box Jump Overs (24/20?)
100 Power Snatch (75/55)
100 Toes-to-Bar
100 Power Snatch (75/55)
100 Box Jump Overs (24/20?)
100/70 Cal Row

Fitness WOD

With a partner:
Row 3000m
EMOM both partners must complete 5 burpees

Strength WOD

A. 4 sets for reps:
Ring Pullups (thumb to chest)
Strict Deficit HSPU (45lb plate)/Pike Pushups
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 60 sec in a Parallette L-Sit – Strive for higher integrity and intensity which will mean more sets of shorter duration

Fri 7-7-17

This Week’s Training – ** RSVP **

Athletics WOD

Every 3min Alternating x 24min (2 rounds)
12 Alternating Rev BB Front Rack Lunges
10-12 Heavy Wallball
12/10cal Assault Bike
15m Heavy Sled Push

Execute at 95-100% effort. If effort takes more than 30 sec scale back on subsequent round.

Fitness WOD

A. Hang Power Snatch + Power Snatch + OHS – Perform 12 sets EMOM building in weight as technique will allow
B. AbMat Situps
100 Reps for Time

Thurs 7-6-17

This Week’s Training – ** RSVP **

Athletics WOD

A. Push Press 6×6 reps – Lifting every 1:30
B. 3 sets:
100m Double KB Front Rack Carry – Heavy!
6 Cossack Squats per leg – for ROM first then loading

Fitness WOD

AMRAP 11min
100 Single Unders
10 Pullups
20 Front Squats 75/55

Strength WOD

A. Backsquat 6×5@ 60% of 1RM +10lbs – Perform these every 90sec
If 1RM is unknown test a 1RM, or if you missed last week complete that session
B. 3 sets:
8-12 Single Leg Hip Extension R
Max V-Ups
8-12 Single Leg Hip Extension L
Max Straddle Ups

Mon 7-3-17

This Week’s Training – ** RSVP **

Athletics WOD

AMRAP 4:00

27 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20″)
Rest 4:00

AMRAP 4:00
27 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20″)
Rest 4:00

AMRAP 4:00
27 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20″)

Record rounds plus reps for each set

 

Fitness WOD

A. Backsquat 6 reps Every 2min x 6 sets – progress loading from last week
B. 4 sets:
Standing BB Press 5-7 reps
Rest 60 sec
Landmine Rows 10-12 tough reps per arm
Rest 60 sec

Sat 7-1-17

This Week’s Training ** RSVP **

JULY 4TH SCHEDULE:
-Monday: Normal Classes
-Tuesday: Closed
-Wed: No Morning Classes

Athletics WOD

In a team of 5 complete 2 rounds through the circuit follow the leader style:
15/12 AB Cal
15 Toes through Rings
15 DB Clean and Jerk 50s/35s
15 HSPU

Time stops when final partner finishes the second set of HSPU.

Fitness WOD

AMRAP in 25min with a partner
30 Wallball 20-10/14-9
30 Pullups
30 Burpees
30 Abmat Situps

One partner working on the AMRAP at a time. Partners may switch as often as they want. After a switch occurs the partner tapping out must complete a 200m run before they can tap back in

Strength WOD

A. 4 sets:
Max Strict Muscle Ups
-Rest 60 sec-
AMRAP (-1) Kipping Muscle Ups
-Rest 3min-
OR
Max Strict Pullups
-Rest 60 sec-
AMRAP (-1) Kipping Pull Ups
-Rest 3min-
B. 3 sets:
Goblet Squat 10 reps Mod-Heavy
Banded Glute Bridge 15 Reps
DB Front Rack Walking Lunge 20 Steps Moderate

Fri 6-30-17

This Week’s Training ** RSVP **

JULY 4TH SCHEDULE:
-Monday: Normal Classes
-Tuesday: Closed
-Wed: No Morning Classes

Athletics WOD

A. Starting Every 5min x 3 sets:
15 Thrusters 115/75
15 CTB Pullups
15 Burpees

Record time for each set

Fitness WOD

A. Power Snatch 3-3-3-3-3
*Compare to 6-1-17*
B. For Time:
21-15-9
Power Snatch (use 60% of heavy triple from A)
Box Jump 24/20

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