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Workout Of The Day

  • Saturday, August 19, 2017

    COMP WOD - 8am

    @ 0:00

    INDIVIDUAL STRENGTH - Taking turns on the strongman log, build to a heavy 3-rep log clean and press. The log is 65# unloaded.

    @ 25:00

    PARTNER CONDITIONING - 42-30-18 reps for time:

    DB Hang Squat Cleans

    HSPU on those same DB

    800m Run following each round 

    *WOD finishes with an 800m Run

    *Share reps however is needed to finish WOD the fastest; Partner not working MUST remain standing while teammate is working (trust me, this workout is a killer). Discipline yourself to not sit or lay down.


    9AM Daily WOD

    "Synchronized 'Fitters"

    4 Rounds for time:

    20 Alternating Synchro. DB Snatches (must be locked out overhead at the same time)

    25 Synchro Air squats (must be below parallel at the same time of each squat)

    20 Sychro AbMat Sit ups (with a 25# plate between both teammates, both teammates' hands must touch and be on the plate at the same time)

    10 Sychro Burpees over parallettes (chest of both teammates on the ground at the same time before jumping over)

    400m Run together 

  • Friday, August 18, 2017

    Front Squats


    3 sets x 10 reps, building


    *Begin @ 65% of 1RM



    Conditioning


    AMRAP in 20:00


    15/10 cal bike


    3 Wall Climbs


    10 T2B


    2 Rope Climbs


  • Thursday, August 17, 2017

    10 Rounds for Time:

    100m Sandbag Carry

    100m Run

    5 Strict Pull Ups

    7 Burpees over the bar

    2 Heavy Deadlifts (85% of 1RM)

    *Every round will alternate with either a sandbag carry at the start or the run at the start. 

    At 3-2-1-Go!...You will drop the sandbag at the cone at 100m, run back to the box, perform the rest of the movements in that round and then begin the next round with the run first to pick up the sandbag and carry it back.

  • Wednesday, August 16, 2017

    Back Squat

    15 Rep Final Test

    *compare to 7/17/17

    To warm up for for your attempt:

    Set #1 – 7 Reps @ Light load, if not empty barbell. 

    Set #2 – 5 Reps @ Approx. 50% of your previous 15-Rep.

    Set #3 – 3 Reps @ Approx. 75% of your previous 15-Rep.

    Set #4 and on – 1-3 Reps at loads climbing to your target weight for the day. 


    Conditioning

    "Open Prep"

    AMRAP in 4:00

    2 Rounds:

    15 Wall Ball

    30 Double Unders

    3 Cleans (135/95)

    *If completed in 4:00, move on to:

    AMRAP in 4:00

    2 Rounds:

    15 Wall Ball

    30 Double Unders

    3 Cleans (155/105)

    *If completed in 4:00, move on to:

    2 Rounds:

    15 Wall Ball

    30 Double Unders

    3 Cleans (185/125)

    If completed in 4:00, move on to:

    2 Rounds:

    15 Wall Ball

    30 Double Unders

    3 Cleans (225/155)

    *This is the RX sequence. If the WOD is completed before 16:00 we will note your time for the entire WOD. You do not need to wait for the next 4:00 time check to move on.

    Master's 45+ loads will be: 115/75; 135/95; 155/105; 185/125

    If you are not completing this with RX loads, that is totally acceptable. We want to give everyone the stimulus to get the most out of every WOD. Modify to loads/DU reps that challenge you.


    Comp WOD - 5pm

    @ 0:00 - 15 Rep Back Squat (as listed above)

    @ 20:00 - For Time:

    50 Wall Ball 

    50 Double Unders

    40 Box Jumps

    40 T2B

    30 C2B

    30 Burpees

    20 Power Cleans (145/100)

    20 Jerks (145/100)

    10 Power Snatches (145/100)

    10 Muscle Ups

  • Tuesday, August 15, 2017

    Strict Shoulder Press 

    EMOM x 9

    @ 0:00 - 5 reps

    @ 1:00 - 4 reps

    @ 2:00 - 3 reps

    *Repeat for 2 more rounds. Loads may vary throughout


    Conditioning

    4 Rounds for time:

    Row 500m

    Run 400m

    25 Sit Ups

  • Monday, August 14, 2017

    Snatch Drills/Snatch

    Drill #1  - Snatch Grip Sotts Press - 5 sets x 3 reps, building from an empty bar

    Drill #2 - Hang Snatch High Pull - 4 sets x 3 reps, building from your last set of the Sotts Press

    Drill #3 - Pausing High Hang Snatch - 3 sets x 3 reps, building from your last set of the Hang Snatch High Pulls

    Snatch - 

    2 Waves

    @ 0:00 - 1 rep @ 70% of 1RM

    @ 1:00 - 1 rep @ 73%

    @ 2:00 - 1 rep @ 76%

    Repeat again @ 3:00, 4:00, and 5:00


    Conditioning:

    3 Rounds for time:

    25 KB Goblet Squats

    6 Muscle Ups, bar or ring

    25 Heavy KBS

  • Saturday, August 12, 2017

    COMP WOD - 8AM

    @ 0:00 - INDIVIDUAL - 10 minutes for a 1RM "Curtis P"

    @ 20:00 - PARTNER - For Time:

    *The first 400m Run is done relay style. Once the initial teammate is in they may begin the Squat Cleans. BOTH TEAMMATES PERFORM ALL THE REPS! 

    400m Run

    21 Squat Cleans (155/105)

    21 Pull Ups 

    21 Wall Ball

    400m Run

    15 Dumbbell Thrusters (50/35)

    15 Pull Ups

    15 Wall Ball

    400m Run

    9 Power Snatches (same bar/same load as cleans)

    9 Pull Ups

    9 Wall Ball

    400m Run


    9AM Team WOD

    Teams of 3:

    5 Rounds:

    *One person running a 400m at all times while teammates work at a given station. When all teammates are done their stations they will rotate.

    Station #1 

    2 sets:

    7 Burpees Over Parallette 

    20 Sit Ups

    Station #2

    1 set:

    10 "Curtis P's" (95/65)

    *Clean + Front Lunge (L) + Front Lunge (R) + Push Press

  • Friday, August 11, 2017

    Front Squat

    Set #1 – 5 Reps @ 40% of 1RM Front Squat

    Set #2 – 4 Reps @ 50% 

    Set #3 – 3 Reps @ 60% 

    Set #4 – 2 Reps @ 70% 

    Set #5 – 2 Reps @ 75% 

    Set #6 – 2 Reps @ 80% 

    Set #7 – 2 Reps @ 85% 

    Take (3) additional sets (Sets 8,9,10) to establish a heavy double for the day.


    Conditioning

    AMRAP in 10 minutes

    1 Power Snatch (95/65) + 30 Double Unders

    2 Power Snatch + 30 Double Unders

    3 Power Snatch + 30 Double Unders

    4 Power Snatch + 30 Double Unders

    *Continue in this format, adding 1 Power Snatch each round, for the remainder of the 10 minutes

  • Thursday, August 10, 2017

    5 Rounds for time:

    200m Farmers Carry (50/35) DB or KB

    20 Push Ups (on whatever you carried)

    10 Push Jerks (with whatever you carried)


    Midline Cash Out

    3 sets:

    20 Abmat Sit Ups

    20 T2B

    :30 Hollow Hold

    :30 Plank

  • Wednesday, August 9, 2017

    Sumo Deadlift

    Build to a heavy set of 7 reps


    Conditioning

    AMRAP in 20:00

    20/15 Cal Bike

    10 HSPU

    5 Deadlifts (225/155)


    Partner COMP WOD - 5pm

    @  0:00 - As a team:

    20 Rounds, alternating movements:

    5 Snatches (95/65)

    6 C2B

    7 T2B

    plus:

    2000m row, to finish

    @ 40:00 - Partner "Diane"

    42-30-18

    Deadlifts

    HSPU

    *One partner working at a time

  • Tuesday, August 8, 2017

    Power Snatch Skill Work

    Part #1 - Behind the Neck Push Jerk - 5 sets x 3 reps

    *This drill is used to develop and train the "punch out" as we receive snatches.

    Part #2 - Power Snatch Complex Wave

    EMOM x 9:00 - Snatch Grip Deadlift + Hang Power Snatch + Power Snatch

    3 waves at 55%, 60%, and 65% of you 1RM Snatch


    Conditioning

    4 Rounds for time:

    Run 400m

    15 Clean and Jerks (115/75)

  • Monday, August 7, 2017

    Back Squat

    *Continuing on in our progression, this week we add another 3% jump in our numbers, finishing our session with a heavy double at 91%

    Every 3:00 - 

    Set #1 - 10 Reps @ 71% (of 1RM Back Squat)

    Set #2 - 8 Reps @ 76% 

    Set #3 - 6 Reps @ 81% 

    Set #4 - 4 Reps @ 86% 

    Set #5 - 2 Reps @ 91% 


    Conditioning

    For Time:

    50/35 Cal Row

    6 Rounds:

    9 Wall Ball

    9 Burpees

    9 Pull Ups

    50/35 Cal Row

    *20 minute time cap

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