Workout of the Day

Tues 9-12-17

This Week’s Training – ** RSVP **

Athletics WOD

A. 5 sets:
3 Rebounding Box Jumps – Comfortable Height
5 Bar Kips for Height

B. In 5min:
50 Wallball 20-10/14-9
AMRAP in remaining time:
12 Deadlift 185/135
12 Burpee Over Bar
Rest 5min

In 5min:
35 Wallball 20-10/14-9
AMRAP in remaining time:
9 Deadlift 225/155
9 Burpee Over Bar
Rest 5min

In 5min:
25 Wallball 20-10/14-9
AMRAP in remaining time:
6 Deadlift 275/185
6 Burpee Over Bar

Fitness WOD

A. 3 Rounds for Time:
30 Situps
Run 400m
15 Burpees

B. 4min per side Couch Stretch

Strength WOD

A. Snatch E90s x 8 @ 85%

B. 3 sets:
Max Hanging Straight leg Raise
10 Half Kneeling KB Windmills per side

Mon 9-11-17

This Week’s Training – ** RSVP **

Athletics WOD

A. C&J 10×1 @ 85% – Lifting Every 90S
B. Nasty Girls
3 RFT:
50 Air Squats
7 Ring Muscle Ups
10 Hang Power Clean 135/95

Fitness WOD

A. Power Clean + Push Jerk EMOM x 12min – Start light and add 5-10lbs each minute as technique allows. Build up to a heavy set

B. Grace
30 Clean and Jerks for Time
Use 60% of A

Sat 9-9-17

This Week’s Training – ** RSVP **

Athletics WOD

3 RFT:
15m KB Front Rack Walking Lunge 53s/35s
18 T2B
9 SHSPU

Fitness WOD

3 RFT:
20 Burpees
20 WallBall 20-10/14-9
20 Box Jumps 24/20

Strength WOD

A. Clean and Jerk 10×1@85%
– Lifting every 90 sec
B. 5 sets:
Split Stance Strict Press 5 reps
Clean Pull 3 reps @ 90-105%

Fri 9-8-17

This Week’s Training – ** RSVP **

Athletics WOD

For Time:
5 Rope Climbs
75 Thrusters 75/55
50 Ring Dips
5 Rope Climbs
75 OHS 75/55
50 AbMat Situps
5 Rope Climbs

Fitness WOD

EMOMA x 15mins
10 Bar Kips with Softball between feet
3 Wall Walks
20 Double Unders / 40 Single Unders

Thurs 9-7-17

This Week’s Training – ** RSVP **

Athletics WOD

A. AMRAP 4min
30 Double Unders
3 OHS 145/105
Rest 4min

AMRAP 4min
30 Double Unders
3 OHS 145/105

B. 3 sets:
10 Alternating Knee to Opposite Elbow
5 Half Kneeling KB Windmill R
5 Half Kneeling KB Windmill L

Fitness WOD

A. Front Squat 7×2 @ 90% lifting every 90 sec

B. For Time:
13-11-9-7-5
Thrusters 95/65
Pullups

 

Strength WOD

A. Backsquat 1-1-1-1-1-1 – Start first single at 90% and build to a new 1RM – If you’ve been following the linear progression use 125-130% of your 60%+50lbs as a good target for your new 1RM – there will be variation here but that’s a good guess.

B. Bodybuilding 4 sets:
Bent Over BB Row 8-12 reps @21X1 tempo
Band Assisted Pullup 10-15 reps
Reverse DB Fly 8-12 reps – change plates can be used as well
Rest 90 sec between sets

 

Wed 9-6-17

This Week’s Training – ** RSVP **

Athletics WOD

A. 5 RFT:
5 Shoulder to Overhead 185/125
10 burpees

B. 3 sets:
10 weighted pass throughs light
Max Supine Ring Rows

Fitness WOD

“Nancy”
5RFT:
400m Run
15 OVH Squat 95/65

Tues 9-5-17

This Week’s Training – ** RSVP **

Athletics WOD

A. 5 sets:
5 Box Drop Offs 24/20
5 Bar Kips for height – try to peak above the bar, no arm bend

B. In 4min:
AB 27/21 Cal
Run 400m
Max Power Snatch in the remaining time 75/55
Rest 4min

In 4min:
AB 21/15 Cal
Run 400m
Max Power Snatch in the remaining time 95/65
Rest 4min

In 4min:
AB 15/9 Cal
Run 400m
Max Power Snatch in the remaining time 115/85

Fitness WOD

For Time:
500m Row
21-15-9
KBS 53/35
Push Press 95/65
500m Row

Strength WOD

A. 3 Stop Snatch Deadlift + Snatch – Every 90 sec x 9 sets
(60-70-75-80-85-85-80-75-70%)

B. EMOMA x 8min
30 sec max V-Ups
30 sec Freestanding Handstand Hold – scale to wall facing

Sat 9-2-17

This Week’s Training – ** RSVP **

Athletics WOD

A. Every 90 sec complete 6 alternating arm DB snatches. Increase in weight each set until you either complete the circuit or cannot complete the 6 snatches
Men: 60-70-80-90-100
Women: 30-40-50-60-70

B. A. 5 RFT each with a partner:
15 DKBS 53/35
12 DKBFS
9 KBPP
+100m Run

One partner completes the KB circuit while the other runs 100m, then switch

Fitness WOD

As a team of 4 complete:
100 cal on Assault Bike
While one teammate is riding the bike one other partner must hold a barbell in the top of the deadlift men use 185# women 135#
100cal Row
While one teammate is on the Rower one other partner must hold a barbell in the front rack men use 135# women 95#
Then complete 100 burpees as a team

Strength WOD

A. High Hang Snatch + Snatch x 7 sets lifting every 90 sec – Emphasis on speed under the bar and perfect position over loading

B. 4 sets:
Snatch Balance 4 reps moderate
Snatch Grip Deadlift (to pockets) 3 reps heavy @ 3131 Tempo

Fri 9-1-17

This Week’s Training – ** RSVP **

Athletics WOD

A. 5 sets:
3 max vertical leaps
10 Bar Kips
3 Box Drop Offs 24/20

B. 7 RFT:
3 Deadlift 315/225
7 Ring Dips
21 Double Unders

Fitness WOD

5 sets starting every 4min:
300m/250m Row
15 Pushups

1 2 3 4 206

ROMWOD - Optimize Your Range of Motion
-->