Workout of the Day

Mon 11-13-17

This Week’s Training – ** RSVP **

Athletics WOD

10 Rounds Starting Every 2min:
25 Double Unders
10 Pullups
10 Push Press 75/55

Fitness WOD

A. Split Jerk 3-3-3-3-3-3-3 – Lifting E90s – build in weight as technique will allow – prioritize technique over loading

B. AMRAP 5min
7 T2B/Hanging Knee Raise
7 Burpees

Sat 11-11-17

This Week’s Training – ** RSVP **

Today our teams go head to head in multiple workouts from 8am-2pm.

If you are interested in volunteering, please come and sign up.

Cheer your fit family on, meet with our vendors, and have some fun!

Fri 11-10-17

This Week’s Training – ** RSVP **

Athletics WOD

A. Box Squat 6×2 @ 65% (of 1RM BS) @ 40X1 Tempo – Lifting EMOM

B.AMRAP 15min
10/8 Cal Row
10 Burpees

Compare to 7/17/17

Fitness WOD

A. Handstand Skill Work – 15min

B. “Dianne”
21-15-9
Deadlift 225/155
HSPU

Thurs 11-9-17

This Week’s Training – ** RSVP **

Athletics WOD

A. “Dianne”
21-15-9
Deadlift 225/155
HSPU

B. Hip Flexor Smash 4min/side

Fitness WOD

A. Backsquat 6×5 Reps lifting every 90 sec – sets across – increase 5-10lbs from last week

B. 3 sets max strict pullups – rest 2min – increase total at same scaling from last week

Strength WOD

A. Snatch Lifting E2m:
3@ 70%, 3@75%, 2×2@80%, 3×1@85%

B. 4x
Strict Muscle Up
Kipping Muscle Up
Kipping Ring Dips
or,
“Muscle-Up Camp”
False Grip Hang,
Strict (Banded) CTB,
Strict (Banded) Ring Dip

Sets must be done unbroken without leaving the rings if doing it RXed, with minimal rest between movements if scaling. To complete a set you must hit the same number of reps on all three movements. If you did this workout last week try to add one rep to at least one of your sets vs. last week.

Tues 11-7-17

This Week’s Training – ** RSVP **

Athletics WOD

A. 4 rounds for time:
Run 400m
50 squats
rest 1min between rounds

B. 4 sets:
10m HS Walk
15 V-Ups

Fitness WOD

3 RFT Each with Partner:
Row 300m
21 WallBall 20-10/14-9
15 Burpee

Partners alternate full rounds

 

Strength WOD

A. Deadlift 5×3 @80% – E2M

B. Complete 4 sets of:
Strict CTB Pullups
Kipping/Butterfly CTB Pullups
Kipping/Butterfly COB Pullups

Scale with a band as necessary. Sets must be done unbroken without leaving the pullup bar. To complete a set you must hit the same number of reps on all three variations of pullups. If you did this workout last week try to add one rep to at least one of your sets vs. last week.

 

Mon 11-6-17

This Week’s Training – ** RSVP **

Athletics WOD

With a 16-minute running clock:
Min 1: Max Calories, Assault bike
Min 2: Rest
Min 3: Max Reps, Rope Climb 15 ft.
Min 4: Rest
Min 5: Max Calories, Rower
Min 6: Rest
Min 7: Max Reps, Ring Muscle-ups
Min 8: Rest
Repeat

Fitness WOD

A. Power Clean + Hang Power Clean + Front Squat – 12sets lifting Every 90sec – build as capacity and technique allow

B. 4 sets:
15 sec Hollow Hold
15 Banded Good Mornings

Sat 11-4-17

This Week’s Training – ** RSVP **

Athletics WOD

3 rounds each with a partner
15 DB Deadlift 50s/35s
12 DB Hang Power Clean
9 DB Push Jerk
+
1 Legless Rope Climb

One partner completes a round of the dumbell work while the other does one legless rope climb, once both partners finish they can switch

Fitness WOD

A. Ring Dip and Ring Support Skill Development

B. 21-15-9
Deadlift 205/145
Pushup
2x DU’s or Lateral Bar Hops

Strength WOD

A. KB Split Sq 3×8 per leg @ 2020 tempo – rest 90 sec between legs

B. 4x
Strict Muscle Up
Kipping Muscle Up
Kipping Ring Dips
or,
“Muscle-Up Camp”
False Grip Hang,
Strict (Banded) CTB,
Strict (Banded) Ring Dip

Sets must be done unbroken without leaving the rings if doing it RXed, with minimal rest between movements if scaling. To complete a set you must hit the same number of reps on all three movements. If you did this workout last week subtract one rep from biggest set and complete all 4 sets at that volume

Thurs 11-2-17

This Week’s Training – ** RSVP **

Athletics WOD

A. 5RFT
30 Double Unders
15 Power Snatch 75/55
EMOM Complete 3 burpees

Start the workout with 3 burpees

B. EMOM x 10min
5m HS Walk
or
:20 Box Circle Walk or Box Pike Hold

Score number of completed rounds

Fitness WOD

A. 4x passive Hang
:30on:30off

B. Tabata Row
8 sets:
:20 Max Cal
:10 Rest
Score total cals

Strength WOD

A. OHS 6×4 @ 75% Lifting every 2min

B. Complete 4 sets of:
Strict CTB Pullups
Kipping/Butterfly CTB Pullups
Kipping/Butterfly COB Pullups

Scale with a band as necessary. Sets must be done unbroken without leaving the pullup bar. To complete a set you must hit the same number of reps on all three variations of pullups. If you did this workout last week subtract one rep from biggest set and complete all 4 sets at that volume

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