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Workout Of The Day

  • Saturday, June 23, 2018

    8AM - TEAM COMP WOD

    21-15-9

    Ground to Overhead (115/75 - Round of 21), (135/95 - Round of 15), (155/105 - Round of 9)

    HSPU

    Wall Ball (20/14 - Round of 21), (25/20 - Round of 15), (30/25 - Round of 9)

    *Muscle Ups/Rope Climbs 

    This WOD starts with one teammate at each station. Each will perform 21 reps. They will then rotate to the next movement and perform 21 reps, etc. Once all 3 teammate have performed 21 reps at each movement, the team must work together to perform 21 reps each of muscle ups & rope climbs (2 partners can be working at the same time, 1 on MU, 1 on RC). Your team must complete 21 muscle ups AND 21 rope climbs before moving onto the round of 15. Continue in this pattern until the completion of the WOD.


    9AM - DAILY WOD

    INDIVIDUAL - Front Squats (no pause)

    Every 2:30 x 4 sets followed by EMOM x 3…

    @ 0:00 - 8 reps @ 60%

    @ 2:30 - 7 reps @ 64%

    @ 5:00 - 6 reps @ 68%

    @ 7:30 - 5 reps @ 72%

    @ 10:00 - 1 rep @ 82%

    @ 11:00 - 1 rep @ 82%

    @ 12:00 - 1 rep @ 82%

    Partner Conditioning

    3 Rounds:

    One Partner runs 400m while the other performs:

    2 Rounds of:

    5 Pull Ups

    6 DB Power Snatches (3L/3R)…go HEAVY

    7 Cal Bike

  • Friday, June 22, 2018

    Snatch Technique Drills

    EMOM x 10:00

    Pausing Snatch Deadlift + Low Hang Snatch + OHS, building


    Conditioning

    21-15-9

    Squat Snatch (95/65)

    42-30-18

    Sit Ups

    *Run 400m following every set of sit ups and to finish the WOD

  • Thursday, June 21, 2016

    "Piece Of Work"

    5 Rounds for time:

    50m Sled Push (153/103)

    7 Sandbag OTS (100/70)

    15 HSPU

    7 STRICT Pull Ups

  • Wednesday, June 20, 2018

    *We will be taking a 1 week break from our HSPU waves and re-testing our max capacity set next Wednesday, June 27.

    Deadlift

    Take 15:00 to build to a 3-rep heavy


    Conditioning

    "Last Man Standing"

    AMRAP in 20:00

    60 Double Unders

    30 Jump Switch Lunges

    15 Deadlift @ 60% of your 3 -rep from today

     

    PARTNER COMP WOD - 5pm

    @ 0:00 - "Double Pyramid Helen"

    1200m Run (together)

    63 KBS (divided)

    36 Pull Ups (divided)

    800m Run

    42 KBS

    24 Pull Ups

    400m Run

    21 KBS

    12 Pull Ups

    *22:00 time cap

    @ 30:00 - AMRAP in 10:00

    35 Double Unders (both teammates, can work at the same time)

    12 Synchro Thrusters (75/55)

    6 Burpee Box Jump Overs ( 3 & 3)

    @ 45:00 - AMRAP in 5:00

    Bike Cals

    HSPU

    *Anyway you want

  • Tuesday, June 19, 2018

    *We will be taking a 2 week break from the back squat waves and be testing our 1RM on Monday, July 2.

    Box Squats

    EMOM x 10:00

    2 Reps @ 60% of your estimated 1RM Back Squat


    Conditioning

    "Defying Gravity"

    Row 500m

    +

    10-9-8-7-6-5-4-3-2-1 

    Pendlay Rows

    DB Strict Press

    +

    Row 500m

  • 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

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