Workout of the Day

Wed 11-1-17

This Week’s Training – ** RSVP **

Athletics WOD

A. Thruster 3-3-3-3-3

B. 5 RFT:
20 Wallball
20 KB High Pull 70/53
20 Box Jumps 20in
20 Push Press 75/55
20/15 Cal Row
Rest 1min between rounds

Fitness WOD

A. Push Jerk 3-3-3-1-1-1

B. 3 RFT:
12 T2B
7 Burpee Box Overs 24/20

Tues 10-31-17

This Week’s Training – ** RSVP **

Athletics WOD

AMRAP 4:
27 Row Cal
27 Burpees
27 CTB Pull-ups
rest 4 minutes
AMRAP 4:
21 Row Cal
21 Burpees
21 T2B
rest 4 minutes
AMRAP 4:
15 Row Cal
15 Burpees
15 COB Pull-ups

Fitness WOD

A. 27-21-15
Front Squat 95/65
Ring Row
Run 400m

Compare to 9-26-17

Strength WOD

A. C&J Lifting Every 2min x 7 sets:
3@ 70%, 3@75%, 2×2@80%, 3×1@85%

B. 4x
Strict HSPU
Kipping HSPU
Pushup
Rest 2min

Sets should be done unbroken with the same number of reps for each movement (ie. 1, 1, 1… or 5, 5, 5) Use 4 sets to see what you’re capable of. Keep technique top priority.

Mon 10-30-17

This Week’s Training – ** RSVP **

Athletics WOD

A. 2k Row Time Trial

B. Passive hang
4x :30sec
Rest :30 sec

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

 

Sat 10-28-17

This Week’s Training – ** RSVP **

Athletics WOD

“Kia”

3 RFT
7 Snatch 155/105
14 Pullups
21 Wallball 20-10/14-9

Fitness WOD

“Kia”
Scaled
3 RFT
7 Power Snatch 115/75
14 Jumping Pullups
21 Wallball 20-10/14-9

Strength WOD

A. Muscle Up Tech Work:
– Tap Swing work
– Ears between biceps
– Straight leg kip
– False grip holds
– Transition and Ring Thing work
– Etc

B. Complete 3 sets of:
Strict Muscle Ups
Kipping Muscle Ups
Ring Dips

Scale as necessary. Sets must be done unbroken without leaving the rings. To complete a set you must hit the same number of reps on all three movements.

Follow each set of muscle ups with a set of 6-10 controlled glute ham raises

Thurs 10-26-17

This Week’s Training – ** RSVP **

Athletics WOD

A. For Time:
15 Clean and Jerk 135/95
30 Cal Row
15 Burpees

B. Durante Core x 3

Fitness WOD

A. Passive Hang 4x20sec rest :40

B.3 Rounds each for time:
400m Run
21 KBS 53/35
12 Pullups
Rest 2min between rounds

Strength WOD

A. OHS 5×5@ 65% – rest 2min
or
test your 1RM if it is unknown

B. Complete 3 sets of:
Strict CTB Pullups
Kipping/Butterfly CTB
Kipping/Butterfly COB

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.

Wed 10-25-17

This Week’s Training – ** RSVP **

Athletics WOD

A. Push Press 5-3-1-5-3-1 – second wave heavier than the first.
Build to a tough single

B. For Time:
15-12-9
Power Clean 135/95
Thruster 135/95

Fitness WOD

A. Hang Power Snatch + OHS – EMOM x 10min

B. 3 Rounds Not for Time
10 Parallette Shoot Throughs
3 Wall Walks

Tues 10-24-17

This Week’s Training – ** RSVP **

Athletics WOD

In 3min complete:
21 OHS 95/65
21 Burpee Over the Erg
Max Calorie Row
Rest 3min

18 OHS 115/75
18 Burpee Over the Erg
Max Calorie Row
Rest 3min

15 OHS 135/95
15 Burpee Over the Erg
Max Calorie Row
Rest 3min

12 OHS 155/105
12 Burpee Over the Erg
Max Calorie Row

 

Fitness WOD

For Time:
21-15-9
Power Clean 95/65
Thruster 95/65

Strength WOD

A. C&J (70-75-80-85-90%) – Lifting Every 2min
Then (95-101+-101+-101+) Lifting Every 2:30

B. HSPU Skill Practice / Kipping HSPU
After practicing position and kipping technique get in 3 big sets of HSPU – Start with Strict HSPU then as needed switch to kipping HSPU. This is not a test, stay in control and do not go to complete failure

Mon 10-23-17

This Week’s Training – ** RSVP **

Athletics WOD

A. Row 1000m @ 2k Goal Race Pace
Rest 5min
Repeat

B. 3 sets:
90 sec Seated Straddle
10 Slow Plate Front Squats 15/10

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 by at least 1 rep from last week

Sat 10-21-17

This Week’s Training – ** RSVP **

Athletics WOD

A. DB TGU – 3-3-1-1-1 per arm

B. With a Partner For Time:
150 Wallball 20-10/14-9
100 Burpees
50 KBS 70/53
25 KB Push Press
10 Legless Rope Climbs

Fitness WOD

Teams of 3:
On the Minute x 12 (4 Rounds)
10 Deadlifts (185/135)
20 AbMat Sit-Ups
Max Calorie Bike

Athletes start at different stations, rotating on the minute. Score is total Calories.

Strength WOD

A. OHS 1RM in 15min

B. Weighted Pullup 5-5-3-3-3 – build to a tough triple

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