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Workout Of The Day

  • Saturday, June 16, 2018

    9AM Daily WOD

    INDIVIDUAL 

    Tempo Front Squats - 5 seconds down, 2 second pause, stand fast

    EMOM x 9:00 - 1 Rep

    Sets #1, #2, #3 - 63%

    Sets #4, #5, #6 - 67%

    Sets #7, #8, #9 - 71%

    Partner Conditioning

    For TIme:

    Run 400m (together)

    30 Clean & Jerks (divided between teammates, 115/75)

    Run 400m (together)

    36 Power Snatches (divided between teammates, 95/65)

    Run 400m (together)

    42 Thrusters (divided between teammates, 75/55)


    10AM - 3-PERSON TEAM COMP WOD

    @ 0:00 - For Time:

    TEAMS MUST COMPLETE "KAREN" & 120 Over-your-partner Burpees

    *One person on wall ball, the other 2 working on OYP Burpees; teammates may switch places at any time

    @ 20:00 - For Time:

    60 HSPU

    30 Sychro DB Snatch

    +

    150 cal Bike

    100 Pull Ups

    60 C2B

    30 MU (any way)

    +

    30 Sychro DB Snatch

    60 HSPU

    *HSPU are split any way; for the middle portion: one person on the bike, one person resting, one person accumulating reps, teammates may switch at any time


  • Friday, June 15, 2018

    AMRAP in 30:00

    100m Farmer's Carry

    1 Rope Climb

    20 KBS

    1 Rope Climb

    30 Double Unders

    1 Rope Climb

  • Thursday, June 14, 2016

    Hang Squat Clean

    EMOM  x 10 minutes, Building

    Sets #1, #2, #3 - 1 Pausing Hang Squat Clean + 1 Hang Squat Clean

    Sets #4, #5, #6, #7, #8, #9, #10 - 1 Hang Squat Clean


    Conditioning

    For Time:

    200m Run, 3 Hang Squat Cleans, 3 T2B

    200m Run, 6 Hang Squat Cleans, 6 T2B

    200m Run, 9 Hang Squat Cleans, 9 T2B

    200m Run 12 Hang Squat Cleans, 12 T2B

    *20 minute Cap

  • Wednesday, June 13, 2018

    HSPU Strength Work (Week #4)

    EMOM x 12:00

    Min 1 - 45% of Max Reps

    Min 2 - 45%

    Min 3 - 40%

    Min 4 - REST


    Conditioning

    5 sets:

    1:00 Max Cal Row

    1:00 Max Wall Ball (all to 10ft)

    1:00 Rest


    PARTNER COMP WOD - 5PM

    @ 0:00 - 10 minutes for ALL working on Handstand Walks

    (many progressions to work on here, as well as "scaling up"; coaches will assist)

    @15:00 - "Looks Easy…"

    3 Rounds:

    Partner 1 - Row 20 cals

    Partner 2 - 10 Clapping Push Ups + 10 S2OH (135/95 - must be Unbroken)

    *One round is when both partners have completed a row and "Push Complex"

    @ 40:00 - "Mass Hysteria"

    21-15-9

    Synchro DB Burpees

    T2B + Bar MU

    100 DU between each set and to finish this WOD

  • Tuesday June 12, 2018

    Back Squat Waves + 15 reps

    Every 2:30:

    Set #1 - 5 reps @ 75%

    Set #2 - 3 reps @ 80%

    Set #3 - 1 rep @ 85%

    Set #4 - 5 reps @ 80%

    Set #5 - 3 reps @ 85%

    Set #6 - 1 rep @ 90%

    Set #7 - 5 reps @ 85%

    Set #8 - 3 reps @ 90%

    Set #9 - 1 rep @ 95%

    Set #10 - 15 reps @ 50% of 1RM


    Conditioning

    3 sets:

    MAX Strict Pull Ups

    20 Russian KBS

    20 Alternating KB Step Back Lunges

    25 Sit Ups

  • Monday, June 11, 2018

    Olympic Cycling (Week #2) - building upon last week's cycling, today we make a small percentage jump on both lifts

    Every :30 for 5 sets - 3 Power Snatches @ 64% of 1RM

    -Rest 1:00-

    *Repeat above*

    -Rest 3:00-

    Every :30 for 5 sets - 2 Power Clean & Jerks @ 63% of 1RM

    -Rest 1:00-

    *Repeat above*

    *All repetitions are meant to be touch-and-go and FAST


    Conditioning

    AMRAP in 20:00

    10/7 Cal Bike

    7 Power Cleans (135/95)

    7 Burpees OTB

  • Saturday, June 9, 2018

    TEAM COMP WOD - 8AM

    For Time:

    In any manner:

    3600m Run (split into 400's)

    180 Wall Ball

    150 Cal Row

    120 T2B

    90 SYNCHRO DB Snatches (all 3 teammates)

    60 Burpee Box Jump Overs

    *One teammate may be running at all times EXCEPT during the DB Snatches

    *One teammate working at a time on all other movements


    DAILY WOD - 9AM

    INDIVIDUAL 

    Tempo Front Squats - 5 seconds down, 2 second pause, stand fast

    EMOM x 9:00 - 1 Rep

    Sets #1, #2, #3 - 60%

    Sets #4, #5, #6 - 64%

    Sets #7, #8, #9 - 68%

    Partner Conditioning

    "I Go Back"

    For TIme:

    50 Cal Row

    40 Box Jump Overs

    50 Synchro DB Snatches

    60 Pull Ups

    50 Synchro DB Snatches

    40 Box Jump Overs

    50 Cal Row

  • Friday, June 8, 2018

    For Time:

    800m Run

    200m Sandbag Carry

    30 Deadlifts

    200m Sandbag Carry

    25 Bench Press

    200m Sandbag Carry

    20 Hang Power Cleans

    200m Sandbag Carry

    15 Push Jerks

    200m Sandbag Carry

    10 Squat Clean Thrusters

    *Barbell Loading should be challenging i.e. 155/105

  • Thursday, June 7, 2018

    Push Press

    Build to a 1RM, followed by:

    4 sets x 6 reps at 65% of that 


    Conditioning

    "Little Pisser"

    In a 4:00 window…

    60 Double Unders, followed by AMRAP in remaining time:

    12 Power Snatches (75/55)

    16 Air Squats

    Rest 4:00

    In a 4:00 window…

    60 Double Unders, followed by AMRAP in remaining time:

    8 Power Snatches (95/65)

    16 Air Squats

    Rest 4:00

    In a 4:00 window…

    60 Double Unders, followed by AMRAP in remaining time:

    4 Power Snatches (115/75)

    16 Air Squats

  • Wednesday, June 6, 2018

    HSPU Strength Work (Week #3)

    EMOM x 12:00

    Min 1 - 45% of Max Reps

    Min 2 - 40%

    Min 3 - 35%

    Min 4 - REST


    Conditioning

    "Jerry"

    For Time:

    1 mile Run

    2000m Row

    1 mile Run


    PARTNER COMP WOD - 5PM

    @ 0:00 -  AMRAP in 6:00

    100m Relay SPRINT

    4 Alternating Sandbag OTS (2 per teammate)

    @12:00 - AMRAP in 7:00

    15 DB Thrusters (split any way)

    9 Muscle Ups (split any way)

    24 Cal Bike (split any way)

    @ 26:00 - For Time:

    9-15-21 reps:

    Synchro Bar Facing Burpees

    Synchro OHS (95/65)


  • Tuesday, June 5, 2018

    Back Squat Waves

    Every 2:30:

    Set #1 - 5 reps @ 73%

    Set #2 - 3 reps @ 78%

    Set #3 - 1 rep @ 83%

    Set #4 - 5 reps @ 78%

    Set #5 - 3 reps @ 83%

    Set #6 - 1 rep @ 88%

    Set #7 - 5 reps @ 83%

    Set #8 - 3 reps @ 88%

    Set #9 - 1 rep @ 93%


    Conditioning

    3 Rounds:

    20 Push Ups

    15 STRICT Pull Ups

    100m Farmer's Carry/Waiter Walk; switch at 50m (one DB in Farmer's Carry, one OH in Waiter Walk)

  • Saturday, June 2, 2018

    3-Person Team Comp WOD - 8AM

    @ 0:00 - 5 rounds (per teammate)

    25 ft. Sprint

    5 Burpee Box Jump Overs

    5 KBS (70/53)

    1 Box Jump Over

    25 ft Sprint

    @ 25:00 - For Time:

    1500m Row (500 each teammate)

    100 HSPU

    100 Back Squats (135/95, from the ground)

    100 Pull Ups

    100 C & J

    *Share reps any way


    Daily WOD - 9AM

    INDIVIDUAL

    Clean & Jerk

    Build to 80-85% of your 1RM in 10 min.

    then…

    30 Clean & Jerks @ 75% of your 1RM

    Partner AMRAP

    AMRAP in 15:00

    5 Pull Ups (Each)

    10 KBS (Each)

    15 Jump Switch Lunges (Each)

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