Workout of the Day

Sat 1-27-18

This Week’s Training – ** RSVP **

Athletics WOD

“Kang”
3RFT:
21 Hang Power Cleans 95/65
13 Burpees Over Bar
5 Bar Muscle Ups
400m Run

Fitness WOD

A. 3 Power Cleans + 2 Push Press – lifting every 90 sec x 8 sets – build in weight as technique and capacity allow

B. 50 Thrusters for time 115/75
Every minute on the minute do 3 burpees – start the workout with 3 burpees

Strength WOD

A. Deadlift 12-12-12 – lifting every 3:30 – build in weight, no switch grip

B. Complete:
100 Green Band Glute Bridges
3min Seated Straddle

Fri 1-26-18

This Week’s Training – ** RSVP **

Athletics WOD

A. Bar Muscle Up Tech Work

B. 4 sets:
10 Box Rocks with Tuck
10 Up Pushup Plank to Pike (TRX)
30 sec WF Handstand Hold

Fitness WOD

A. 1k Row TTB.

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

Thurs 1-25-18

This Week’s Training – ** RSVP **

Athletics WOD

A. EMOMA x 10min
E: 7 DB Squat Snatch R
O: 7 DB Squat Snatch L
Build in weight if possible.

4 Rounds for time:
15 CTB Pullups
10 Steps OH Walking Lunge 55/35 Plate
15 Alternating DB Snatch 50/35 (no squat)
10 Steps OH Walking Lunge

Fitness WOD

A1. Back Squat 5-5-5-5-5 – rest 30 sec
A2. Weighted Strict Pullups 2-4 reps x 5 sets – rest 60 sec

*Scale Wtd Pullups to jumping (wtd) negatives x 2-3 reps

B. 3min Seated Straddle

Strength WOD

A. Backsquat 11-9-7 – lifting every 3:30 – go big!

B. 4 Sets:
60sec Max Ring Muscle Ups
Rest 60 sec
60 sec Max Double Unders
Rest 60 sec

Wed 1-24-18

This Week’s Training – ** RSVP **

Athletics WOD

For Time:
27-21-15
Bench Press 105/65
GHD SItups
AB cal

 

Fitness WOD

A. 3 sets NFT:
30 Sec Passive Bar Hang
3 Wall Walks
50m OH Plate Carry 45/35B.

Wall Supported Handstand Skill Development

Tues 1-23-18

This Week’s Training – ** RSVP **

Athletics WOD

In 5 min complete:
100 Double Unders
In the remaining time AMRAP:
12 Front Squats 95/65
4 Burpees box Overs 24/20
Rest 5min

In 5 min complete:
100 Double Unders
In the remaining time AMRAP:
8 Front Squats 115/75
4 Burpees box Overs 24/20
Rest 5min

In 5 min complete:
100 Double Unders
In the remaining time AMRAP:
4 Front Squats 135/95
4 Burpees box Overs 24/20

Fitness WOD

AMRAP 12min
21 Air Squats
8 Pushups
3 Deadlift 225/155

Strength WOD

A. Snatch EMOM x 12min – 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 Snatches @ 80% of max from A
Max DHSPU

Mon 1-22-18

This Week’s Training – ** RSVP **

Athletics WOD

For Time:
27 Cal Row
21 T2B
15 Shoulder to OH 145/105
9 Power Snatch 145/105
15 Shoulder to OH 145/105
21 T2B
27 Cal Row

 

Fitness WOD

For Time:
Run 800m
42 KBS 53/35
24 Pullups
Run 400m
21 KBS
12 Pullups
Run 200m
12 KBS
6 Pullups

Sat 1-20-18

This Week’s Training – ** RSVP **

Athletics WOD

AMRAP 16min:
8 Ring Muscle Ups
13 Front Squats 165/115
21 HSPU
34 Abmat Situps

Fitness WOD

A. For Time as a Team of 4
Partner 1 and 2: Two Rounds
27 Synchro KB Deadlift 70/53
15 Synchro Burpees

Partner 3 and 4: Two Rounds
21 Synchro Front Squats 75/55
12 T2B / Hanging Knee Raises

Partners 1,2,3,4:
100 AB Cals

Strength WOD

A. Deadlift 6-8-10-8-6 – Lifting every 3min – HAF, TnG

B. 3 sets:
20 TRX Mountain Climbers
30 Green Band Glute Bridges

C. Psoas smash as necessary to achieve a pain free low back

Fri 1-19-18

This Week’s Training – ** RSVP **

Athletics WOD

A. 5 sets:
15 Sec Body tightener
15 Sec Floater Drill / WFHS
7 Wrist Pushups

B. 4 sets:
10-15 GHD Situps
Max Freestanding HS Hold (or 3 attempts)

Fitness WOD

A. “Annie”
50-40-30-20-10
Double Unders
Abmat Situps

B. 10min Lower Leg Mobility

Thurs 1-18-18

This Week’s Training – ** RSVP **

Athletics WOD

A. 3 Rounds for time:
15 Alternating Jumping Lunges
12 Rings Dips
9 Hang Power Snatch 115/75

B. 3min per side anterior shoulder smash + Internal rotation mobility

Fitness WOD

A. Lifting every 90 sec alternating x 5 sets each (15min):
Even: Front Squat 3 reps heavy
Odd: Strict Wtd Pullups 4-6 reps

B. 4min in the bottom of the squat – do 10 burpees for every break

Strength WOD

A. 4 Front Squat + 8 Backsquat – 4 sets lifting every 3min – Start at 70% of 1RM Front Squat and build if able
B. EMOMA x 5 sets (10min)
E: 7 T2B + 28 Double Unders
O: Rest

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