Workout of the Day

Thurs 8-31-17

This Week’s Training – ** RSVP **

Athletics WOD

In 5min complete:
50/35cal Row
AMRAP in remaining time:
3 Power Cleans 135/95
3 Front Squats
3 Push Jerks
Rest 5min

In 5min complete:
35/25cal Row
AMRAP in remaining time:
3 Power Cleans 155/105
3 Front Squats
3 Push Jerks
Rest 5min

In 5min complete:
25/15cal Row
AMRAP in remaining time:
3 Power Cleans 185/135
3 Front Squats
3 Push Jerks

Fitness WOD

21-15-9
Wallball 20-10/14-9
T2B
Burpee Box Overs 24/20

Strength WOD

A. Clean and Jerk 7×2 reps @80% lifting every 2min

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

Wed 8-30-17

This Week’s Training – ** RSVP **

Athletics WOD

A. Press 5-5-5-5-5

B. 5 RFT:
500m Row
15 Bench Press 135/85

Fitness WOD

A. Power Snatch 8×2 reps lifting every 90sec – build in weight as technique allows

B. EMOM x 6min
Max Hollow Hold – scale to achieve 10-30sec of high integrity position

Tues 8-29-17

This Week’s Training – ** RSVP **

Athletics WOD

A. 5 RFT:
21 Wallball 20-10/14-9
15 T2B
9 Burpee Box Overs 24/20

B. EMOMA x 8
20sec Hollow Rock (or Max Attempt)
20sec Shoulder Taps / Hip Taps

 

Fitness WOD

A. 3 RFT:
Run 400m
15 Deadlift 135/95
30 Abmat Situps

B. 3min per side Hip Flexor Smash

 

Strength WOD

A. Backsquat 6×5@ 60% of 1RM +50lbs – Perform these every 90sec
Post loading and RPE to blog comments – This is the last week of this progression

B. 3 sets:
10-12 reps per arm DB Piston Press
10-15 reps Delt Front Raise
10-15 reps Delt Lateral Raisex
10-15 reps Reverse Fly

Use light DB or change plates for DB delt work

Mon 8-28-17

This Week’s Training – ** RSVP **

Athletics WOD

A. Snatch (w/ 1sec pause above knee) Every 90 sec x 10 sets – use 75-80%

B. For Time: 15-12-9
Power Clean 155/105
OHS 155/105

Fitness WOD

A. Front Squat 6×4 @ 80% of heavy double from 8-8-17

B. 3RFT:
12 DB Hang Power Cleans 50s/35s
12 DB Front Squats 50s/35s
12 Pullups

Sat 8-26-17

This Week’s Training – ** RSVP **

Athletics WOD

A. Dumbell Push Press 4×5-7 reps @ 41X1 Tempo Rest 2min

B. Complete 6 rounds total with a partner:
15 T2B
15 DB Snatch R
15 DB Snatch L
15 Box Overs 24/20
15 Burpees

Partners must alternate movements: eg. Part1 does T2B, Part2 does DB Snatch R, Part 1 does DB Snatch L etc

Fitness WOD

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

Strength WOD

A. Hang Snatch + Snatch 2 reps every 90 sec x 7 sets @75-80%

B. 4 sets:
Sotts Press (snatch grip) 6-8 reps moderate
Snatch Grip Deadlift (to pockets) 3 reps heavy @ 3131 Tempo

Thurs 8-24-17

This Week’s Training – ** RSVP **

Athletics WOD

A. 4sets untimed:
3 Maximum Vertical Leaps
10 Perfect Bar Kips

B. 4 sets:
In 3min
Run 400m
AMRAP in remaining time:
12 WallBall 20-10/14-9
6 Burpees
Rest 3min

Fitness WOD

A. 4 sets @ 90%
8-12 Tough Backsquat Reps
400m Sprint
Rest 3min

B. 10min Splits practice

 

Strength WOD

A. Clean and Jerk 3 reps @75% E2M x 6sets

B. 3 sets:
Half Kneeling KB Windmill 10 reps per side @ 3030 Tempo – Try not to load hand on the ground

 

Wed 8-23-17

This Week’s Training – ** RSVP **

Athletics WOD

A. Deadlift 3-3-3-3-3

B. AMRAP 15
15m OH WL 45/25 plate
30 AbMat Situps
15 Deadlift 155/105

Fitness WOD

A. Power Clean 8×3 on the 90 sec – build to a tough triple for the day

B. 4 sets:
8-12 Hanging Straight Leg Raises / Knee Raises
20 Banded GM (green or black band)

Tues 8-22-17

This Week’s Training – ** RSVP **

Athletics WOD

A. 4 rounds for time of:
25 Push Press 95/65
50/40 Cal Row
100 Double Unders

B. EMOMA x 8
30 Sec V-Ups
30sec Max Freestanding Handstand Hold – try to stay on one mat

Fitness WOD

For Time:
18-15-12
Thrusters 95/65
Pullups

Strength WOD

A. Backsquat 6×5@ 60% of 1RM +45lbs – Perform these every 90sec
Post loading and RPE to blog comments

If you’ve missed days in this progression make up the next day, do not skip steps in the progression or you will not be able to continue

B. 3 sets:
10-15 reps BB Bicep Curl
10-15 reps BB Skull Crusher
15-20 reps Plate Curl
15-20 reps Tricep Band Pulldown
Rest 90-120sec

 

Mon 8-21-17

This Week’s Training – ** RSVP **

Athletics WOD

A. Every 90 sec: 3 Stop Snatch
(1in, above knee, pockets) + Snatch
– Build from 60-85% with focus on speed and perfect positions

B. “Randy”
75 Snatches for Time 75/55

Fitness WOD

A. Front Squat 5×6 @ 75% of heavy double from 8-8-17
OR
4×8@70%
OR
Find a heavy double

B. For Time:
40-30-20
WallBall 20-10/14-9
20-15-10
Burpees

 

 

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