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Workout Of The Day

  • Saturday, March 25, 2017

    Individual Strength

    Pendlay Rows

    5 sets x 5 reps

     

    Partner Conditioning

    5 Rounds:

    500 Row (250m each)

    30 KB Swings (15 each)

    50 Sit Ups (25 each)

    100 ft Farmers Carry (50ft. Each)

  • Friday, March 24, 2017

    Strength/Core Circuit

    Every 90 seconds for 18 minutes (4 sets each)

    Station 1: 8 reps/arm - One Arm KB Row

    Station 2: 8 Hanging Straight Leg Raises

    Station 3: 8 Back Extensions

     

    Conditioning

    5 Rounds For Time:

    5 Rope Climbs (subtract 1 each round)

    15/10 Cal Bike

    10 SDHP (95/65)

  • Thursday, March 23, 2017

    Strength/Power

    Take 15 minutes to build to a heavy:

    Power Clean + Push Jerk + Split Jerk

     

    Conditioning

    AMRAP in 20 minutes:

    6 Bench Press (Men: Bodyweight; Women: 2/3 BW)

    30 Double Unders

    :45 Plank Hold

     

  • Wednesday, March 22, 2017

    Snatch Work

    Every 2 minutes, for 20 minutes (10 sets):

    Snatch Lift-Off + Snatch

    Build over the course of the 10 sets to something heavy. A Snatch Lift-Off is the first pull of the snatch, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your lift-off, reset on the ground and perform a full snatch.


    Conditioning

    For Time:

    2 sets:

    500m Row

    15 KB Swings

    10 Strict Pull Ups

    then:

    2 sets:

    500m Row

    10 Strict Pull Ups

    50 ft. Traveling Lunge w/med ball


    COMP WOD - 5pm

    @ 0:00

    Reverse Squat Clean "Elizabeth"

    9-15-21 reps for time of:

    Squat Cleans (135/95)

    Ring Dips

    @ 20:00

    21-15-9 reps for time of:

    Power Snatch (115/75)

    Toes-through-Rings

    Box Jumps

    @ 40:00

    2 Rounds for time of:

    25 Calorie Row

    25ft Handstand Walk

  • Tuesday, March 21, 2017

    Strength

    Front Squats

    5 set x 7 reps


    Conditioning

    4 Rounds for time:

    10 Burpees

    20 Box Jump Overs

    30 Sit Ups

  • Monday, March 20, 2017

    (A.) 17.4

    OR

    (B.) Strength - Strict Press - 5 sets x 5 reps

    Conditioning - For Time:

    800m Bike

    21 DB Thrusters

    42 Double Unders

    15 DB Thrusters

    30 Double Unders

    9 DB Thrusters

    18 Double Unders

    800m Bike

  • Saturday, March 18, 2017

    INDIVIDUAL

    Back Squat

    5 sets x 7 reps


    Conditioning

    Teams of 4:

    4 rounds:

    Max Reps at each station:

    1 minute Burpees to a plate

    1 minute Bike (cals)

    1 minute DB Push Press

    1 minute KB Swings

    1 minute rest between rounds

  • Friday, March 17, 2017

    AMRAP in 13:00

    55 HSPU

    55 Cal Row

    55 Wall Ball

    55 Deadlifts (225/155)…..

    Just kidding! 

    Strength/Skill

    3 position Snatch Skill Work - 20 minutes

    High Hang + Hang at Knees + Ground


    Conditioning

    AMRAP in 20 minutes:

    7 Pull Ups

    14 Sit Ups

    21 Double Unders

  • Thursday, March 16, 2017

    (A) 2016 Open Workout 16.4

    Complete as many rounds and reps as possible in 13 minutes of:

    55 deadlifts

    55 wall-ball shots

    55-calorie row

    55 handstand push-ups

    RX:

    Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target

    Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

    Scaled:
    Complete as many rounds and reps as possible in 13 minutes of:
    55 deadlifts
    55 wall-ball shots
    55-calorie row
    55 hand release push-ups

    Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
    Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

    (B) Front Squat - 5 sets x 5 reps

  • Wednesday, March 15, 2017

    Strength/Skill

    2 Clean Pulls + 1 Clean

    20:00 Skill Work


    Conditioning

    6 sets:

    In 2 minutes, perform:

    12 - men / 8 - women: Assault Bike Cals

    2/1 Rope Climbs

    Max Dips

    *Rest 2:00 between intervals


    Comp WOD - 5pm

    JBo

    Complete as many rounds as possible in 28 minutes of:

    115-lb. overhead squats, 9 reps

    1 legless rope climb, 15-foot rope, beginning from seated

    115-lb. bench presses, 12 reps

  • Tuesday, March 14, 2017

    Strength

    Back Squats

    4 sets x 9 reps @ 55-60% of 1RM


    Conditioning

    1000m Row

    30 DB Squat Clean Thrusters (50/35)

    100 Double unders

    *16 minute time cap

  • Monday, March 13, 2017

    If you have not done 17.3 yet, or want to repeat, you will do (A). Otherwise, (B)

    (A) 17.3


    (B) Strength/Skill Work

    1 Split Jerk From the Rack

    Set 1 – 55%

    Set 2 – 65%

    Set 3 – 75%

    Set 4 – 80%

    Set 5 – 85%

    Set 6 – 90%

    Set 7 – 95%

    Set 8 - 1RM


    Conditioning

    2 Rounds for reps:

    2 Minutes of Assault Bike Cals

    2 Minutes of KB Swings

    2 Minutes of Push Ups

    2 Minutes of Air Squats

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