Workout of the Day

Fri 2-9-18

This Week’s Training – ** RSVP **

Athletics WOD

A. EMOMA x 10min
E: 10 Alternating DB Snatch
O: 10 V-Ups

Practice switching hands in the air, build in weight. Get heavy enough that you’re challenged to do 10 unbroken

B. 4 sets:
10 TRX OHS
10 Goblet Squat Toes on 5lbs plates

Fitness WOD

A. Complete 5 sets alternating movements starting every 2min:
E: 5 Tough Front Squats
O: 10 reps Bent Over Barbell Row

B. Hollow Holds
10 sec on
20 sec off
x 6

Thurs 2-8-18

This Week’s Training – ** RSVP **

Athletics WOD

A. AMRAP 7min
20 Wallball 20-10/14-9
10 Deadlift 185/135
Rest 4min

AMRAP 7min
20 Toes to Bar
10 Shoulder to OH 155/105
Rest 4min

AMRAP 7min
30 Double Unders
10 Burpees

Fitness WOD

A. For Time
18-15-12-9-6-3
Burpee Box Over 24/20
DB Push Press 50/35
KBS 53/35

Strength WOD

A. Starting Every 3min 1 set max reps TnG squat clean at: 70, 75, 80% – A rest or regrip on the floor constitutes the termination of a set

B. 4 sets starting every 3min:
Max Strict Ring Muscle Ups
Max Kipping Muscle Ups
AMRAP(-1) Kipping Ring Dips

Set must be completed without leaving the rings

Wed 2-7-18

This Week’s Training – ** RSVP **

Athletics WOD

For time:
30 OH Walking Lunge 45/25
30 Knees to Elbows
30 Abmat Situps
30 Cal Row
30 Abmat Situps
30 Knees to Elbows
30 OH Walking Lunge 45/25

Fitness WOD

A. AMRAP 15min with a partner:
Row 250m
15 WallBall 20-10/14-9
1 Rope Climb

Partners Alternate Full Rounds

Tues 2-6-18

This Week’s Training – ** RSVP **

Athletics WOD

A. 5 sets for reps:
60 sec Row for Cal
60 sec Walking Lunge Steps
60 sec 10m Shuttle Runs
Rest 60sec

Down 10m and back 10m = 1 shuttle run

Fitness WOD

A. Nicole
AMRAP 20min
Run 400m
Max Pullups

Score total reps of pullups

Strength WOD

A. Snatch + OHS + Hang Snatch + OHS – Lifting every 90 sec x 8 sets – build to a max for the day

B. 4 sets starting every 3min:
Max Strict CTB
Max Kipping / Butterfly CTB
AMRAP(-1) Kipping COB Pullups

Set must be completed without leaving the bar

Mon 2-5-18

This Week’s Training – ** RSVP **

Athletics WOD

A. In 3min complete:
24/20 AB Cal
24Box Overs 24/20
Max Power Cleans 135/95 in the remaining time
Rest 3min

In 3min complete:
21/14 AB Cal
21 Box Overs 24/20
Max Power Cleans 155/115 in the remaining time
Rest 3min

In 3min complete:
18/12 AB Cal
18 Box Overs 24/20
Max Power Cleans 185/135 in the remaining time
Rest 3min

In 3min complete:
15/10 AB Cal
15 Box Overs 24/20
Max Power Cleans 205/155 in the remaining time

Fitness WOD

A. Deadlift 1-1-1-1-1-1-1 – Lifting Every 2min – Find a tough single

B. 5 RFT:
7 Deadlift @ 50% of A
7 Burpee Over Bar

Sat 2-3-18

This Week’s Training – ** RSVP **

Athletics WOD

AMRAP 11min
4 Hang Squat Clean 165/115
8 HSPU
24 Double Unders

Fitness WOD

A. Hang Power Snatch + Power Snatch + Snatch – lifting every 90 sec x 8 sets (12min) – build in weight as technique allows

B. 6 Rounds for time:
30 Double Unders / 60 Single Unders
15 Power Snatch 75/65

Strength WOD

A. Every 90 sec x 4 (12min)
E: 3 Push Press + 4 Push Jerk – Heavy
O: AMRAP (-1) T2B / Straight Arm Band Pulldown

B. 3 sets:
10 TRX OHS
10 Cossack Squats

Fri 2-2-18

This Week’s Training – ** RSVP **

Athletics WOD

A. 3 sets:
30 sec Single Unders
Rest 30 sec
30 sec R Foot Single Unders
Rest 30 sec
30 sec L Foot Single Unders
Rest 30 sec
30 sec Power Singles
Rest 30 sec

B. EMOMA x 10min
E: 6 x 10m Shuttle
O: 15 Anchored Situps

Fitness WOD

“Nancy”
5 Rounds for Time:
Run 400m
15 OHS 95/65

Thurs 2-1-18

This Week’s Training – ** RSVP **

Athletics WOD

For Time:
21-15-9
WallBall 20-10/14-9
Pullups
Thrusters 95/65
Box Jumps 24/20
KBS 53/35

 

Fitness WOD

A. 4 sets:
5 TRX OHS
7 Zercher Squats Toes on 5lbs Plates w 2 sec hold in the bottom of the squat

B. Liftng Every 2min Alternating x 5 sets (20min)
E: OHS 4-6-8-6-4 – build
O: Supine Ring Rows 8-12 tough reps

Strength WOD

A. Clean and Jerk Every 90 sec x 10min – Start at 75% and build – add 5-10lbs each set until you find a max for the day

B. 3 sets
In 2min complete:
2 Clean and Jerk @ 80% of max from A
Max Ring Muscle Ups
Rest 2min

Wed 1-31-18

This Week’s Training – ** RSVP **

Athletics WOD

A. 3 RFT:
21 Cal Row
12 DB Push Press 50/35
3 Rope Climbs

B. 5min Wrist Mobility

Fitness WOD

A. 5 Attempts Max Ring Support (top of the ring dip) – rest as needed

B. AMRAP 10min
10 KBS 53/35
10 Pushups

Tues 1-30-18

This Week’s Training – ** RSVP **

Athletics WOD

AMRAP 5min:
8 Steps OH Walking Lunge 95/65
4 Burpee Bar Muscle Ups
Rest 5min
For Time:
21-15-9
Alternating DB Snatch 50/35
Burpee Over DB
**18.0 Standards**

Fitness WOD

A. Push Jerk 5-5-5-5-5 – lifting every 2min – build in weight
B. 15-12-9-6-3
Shoulder to OH 115/75
Pullups

Strength WOD

A. OHS 3-6-9-6-3 – Lifting Every 2:30 – build in weight – Go big!!
B. 3 Sets:
30 Green Band Glute Bridges
10 Up Pushup Plank to Pike (TRX)

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