Workout of the Day

Thurs 5-4-17

This Week’s Training – ** RSVP **

Athletics WOD

Every 3min Alternating x 24min (2 rounds):
12/10 cal Row
10-12 DB Thrusters Heavy
12/10 cal Assault Bike
15m Heavy Sled Push
-Execute at 95-100% effort. If effort takes more than 30 sec, scale back on subsequent round .
*Reference 4-20-17

Fitness WOD

A. Power Snatch 3-3-3-1-1-1
B. Bottom to Bottom Tabata Squats
8 Rounds of:
:20 max squats
:10 rest below parallel
-Score lowest round Compare to 2-11-17

Strength WOD

4 sets for reps:
Strict deficit HSPU
Pegboard ascent or stagger pullups
Strict ring dips with turn out
Landmine rows
-Rest up to 1min between movements, goal is 4-5+ reps on each set up to max reps with good positions-

Wed 5-3-17

This Week’s Training – ** RSVP **

Athletics WOD

AGOQ 3
21-15-9
Shoulder to OH 135/95
CTB Pullups

Fitness WOD

Every 3min Alternating x 18min (3 of each):
1st) Row 12/10cal
2nd) AB 12/10cal
-Efforts should be 95-100%. If work takes longer than 30 sec, scale on subsequent set

Tues 5-2-17

This Week’s Training – ** RSVP **

Athletics WOD

A. 5 Rounds for Time:
7 Box Jumps 30/24
11 Burpees
200m Run
B. EMOM x 5
10 V-Ups
10 Sec Hollow Hold

Fitness WOD

AMRAP 20min
15 Knees to Elbows
25 Double Unders / 50 Single Unders
10 Front Squats 95/65

Strength WOD

A. Power Clean:
3×2 @ 80%
2×1 @ 85%
3×1@ 90%
2×1@ 95%
1×1@ 100%
This is not an opportunity to max out. Just hit your old PR
B1. Front Squat 5×1 reps heavy – build
B2. Clean Pull 5×2 @ 105% of Power Clean or Clean whichever is heavier

Mon 5-1-17

This Week’s Training – ** RSVP **

Athletics WOD

16.2 or AGOQ 2
Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
25 toes-to-bars
50 double-unders
15 squat cleans*
-Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.
*1st round, 15 reps at 135 / 85 lb.
2nd round, 13 reps, 185 / 115 lb.
3rd round, 11 reps, 225 / 145 lb.
4th round, 9 reps, 275 / 175 lb.
5th round, 7 reps, 315 / 205 lb.

Fitness WOD

A. 5 Rounds for Time:
7 Box Jumps 30/24
11 Burpees
200m Run
B. EMOM x 5
10 V-Ups
10 Sec Hollow Hold

Sat 4-29-17

This Week’s Training – ** RSVP **

Athletics WOD

With a partner AMRAP in 14min
5 Row Cal
5 Bench Press 135/95
10 Row Cal
10 Bench Press
15 Row Cal
15 Bench Press …
Continue to 20, 25, 30, etc Partners may switch as many times as they want.
One partner working at a time.

Fitness WOD

“Angie”
For Time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
-Scale as necessary-

Strength WOD

A. 5 sets building:
8 Single Leg BB Deadlift Per Leg @ 3131 Tempo
After each set complete 20 steps walking lunge
B. 3 sets:
Max Hanging Leg Raises
Max Hollow Hold

Thurs 4-27-17

This Week’s Training – ** RSVP **

Athletics WOD

A.For Time:
10 Ring Muscle Ups
+
5 Rounds:
5 Deadlift 315/205 50
Double Unders
+
10 Ring Muscle Ups

Fitness WOD

Three Rounds for Time:
25 Power Snatch 75/55
25 Front Squats 75/55

Strength WOD

A. Handstand Position Work
4 sets:
10 sec Body Tightener
15-20sec Floater Drill
10 Box Rocks with Tuck
-Rest as needed between movements-
B. 3 sets:
15 GHR
15 V-Ups
-Rest as needed between movements-

Wed 4-26-17

This Week’s Training – ** RSVP **

Athletics WOD

A. Four Rounds for Time:
50m Front Rack KB Carry 53s/35s
50m KB Farmers Carry 53s/35s
10 DKB Front Rack Walking Lunges 53s/35s
10 DKBS 53s/35s

 

Fitness WOD

A. Deadlift 7-7-7-7-7 – build in weight.
Control reps to the ground and start each rep from a dead stop
B. 3 sets for reps:
1min Alternating Leg Box Step Ups 24/20 + 45/35 bar in back rack
1min Burpees 1min Double Unders/Single Unders
-Rest 1min-

Tues 4-25-17

This Week’s Training – ** RSVP **

Athletics WOD

AMRAP in 12min
3 HSPU
3 Ring Dips
3 Pushups
6 HSPU
6 Ring Dips
6 Pushups
9 HSPU
9 Ring Dips
9 Pushups

Continue increasing reps 12, 15, 18, 21…

If you are weak at these movements do not miss this workout. There will be scaling options!

Fitness WOD

A. “Jackie”
For Time:
1000m Row
50 Thrusters 45/35
30 Pullups
B. EMOM x 5
10 Tuck Ups
10 sec Hollow Hold

Strength WOD

A. Power Clean:
3×2 @ 80%
2×1 @ 85%
2×1@ 90%
1×1@ 95%
1×1@ 97.5%
This is not an opportunity to max out.
B1. Front Squat 4×2 reps heavy – build but do not max
B2. Clean Pull 4×1 @ 105% of Power Clean or Clean whichever is heavier

Mon 4-24-17

This Week’s Training – ** RSVP **

Athletics WOD

A. “Jackie”
For time:
1000m Row
50 Thrusters 45/35
30 Pullups
B. EMOM x 5
10 Tuck Ups
10 sec Hollow Hold

Fitness WOD

A. 3 Sets:
1 Wall walk to wall facing HS Hold
8-10 Tough Bar Dips
8-10 Tough Supine Ring Rows
B. 10-9-8-7-6-5-4-3-2-1
KBS 53/35
Goblet Squat 53/35

Complete 5 burpees every time you set the KB down

1 2 3 4 5 196

ROMWOD - Optimize Your Range of Motion
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