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Workout Of The Day

  • Monday, November 20, 2017

    Snatch Work

    A.) Primer:

    With an empty barbell, 3 reps of each movement, 3 times through the complex, building with each set...

    Snatch Grip DL

    Snatch Pull from below knees

    Muscle Snatch

    OHS

    Snatch Push Press (behind the neck)

    Snatch Balance

    Hang Power Snatch

    Snatch from below knees

    B.) Pause Hang Snatch

    4 sets x 3 reps @ 65-75%

    *Pause at mid-thigh in the hang for 1 count and in the catch of each rep


    Conditioning 

    AMRAP in 4 minutes:

    15 Burpee Over the Bar

    15 Pull Ups

    15 OHS

    Rest 2:00

    AMRAP in 4 minutes:

    12 Burpee Over the Bar

    12 Pull Ups

    12 OHS

    Rest 2:00

    AMRAP in 4 minutes:

    9 Burpee Over the Bar

    9 Pull Ups

    9 OHS

  • Saturday, November 18, 2017

    Partner COMP WOD - 8am

    @ 0:00 - 10 Rounds EACH:

    50 Double Unders

    15 T2B

    5 Bench Press (225/155)

    #fraserfroningvstheworld


    @ 40:00 - AMRAP in 10:00

    3 Muscle Ups

    9 Wall Ball

    15 Cal Bike

    *Alternate movements


    DAILY WOD - 9am

    Partner Conditioning

    AMRAP in 30 minutes:

    10 Burpees

    10 Pull Ups

    10 Wall Ball

    12 Deadlift

    9 Hang Power Clean

    6 Push Jerks

    25 Cal Row

    *Every 3 minutes, both teammates perform 10 Sit Ups

    *Share reps any way

  • Friday, November 17, 2017

    3 Sets:

    8 L-Seated DB Press

    Rest 30 sec

    50ft. One-Arm OH DB Lunge (25ft R, 25ft L)

    Rest 30 sec

    25 UNBROKEN KB Swings

    Rest 30 sec


    Conditioning

    AMRAP in 20:00

    10 SDHP (95/65)

    2 Rope Climbs

    10 Front Squats

    20 HR Push Ups

  • Thursday, November 16, 2017

    For Time:

    6 Rounds:

    5 Squat Snatches (115/75)

    4 HSPU

    3 DB Man Makers

    2 Muscle Ups

    10 Calorie Bike

  • Wednesday, November 15, 2017

    Jerk Work

    A) Tall Jerk - 3 sets x 3 reps (start with empty bar; this is strictly to reinforce technique)

    B) Every 2 minutes for 3 sets - Press in Split - 5 reps

    C) Every 90 seconds, for 15 minutes (10 sets):

    Split Jerk x 1 rep

    Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+


    Conditioning

    3 Rounds for time:

    500m Row

    12 Power Cleans (135/95)

    21 Box Jump Overs


    Partner Comp WOD - 5pm

    @ 0:00 - "Double Amanda"

    18-14-10

    Muscle Ups

    Snatch (135/95)

    *Share reps any how

    @ 20:00 - "Double Diane"

    42-30-18

    Deadlift

    HSPU

    *Share reps any how

    @ 35:00 - 6 Alternating Full Rounds:

    5 Front Squats (135/95)

    10 Box Jumps

    15/12 Cal Row

    *One partner will complete a full round, then the next partner goes...

  • Tuesday, November 14, 2017

    Strength Circuit

    3 sets

    10 Back Squats @ 70%

    Rest 45 sec

    8-10 Bent Over Row @ 40% of Clean

    Rest 45 sec

    20 Hollow Rocks


    Conditioning

    3 Rounds for time

    50 Wall Ball

    35 Sit Ups

    20 Pull Ups 

  • Monday, November 13, 2017

    Snatch

    5 sets x 1.1.1 (rest 10 seconds between singles)

    *Rest 2:00 between sets; 70%, 73%, 76%, 79%, 82%


    Conditioning

    AMRAP in 20:00

    5 Push Press (135/95)

    10 T2B

    20 Double Unders

  • Saturday, November 11, 2017

    PARTNER COMP WOD - 8am

    @ 0:00 - 3 Rounds for time:
    30 T2B
    30 Deadlifts (185/135)
    30 HSPU

    @ 25:00 - 3 Rounds for time:

    60 Calorie Row

    20 Power Snatches (115/80)

    @ 45:00 - In an 8:00 window:

    "Upside Down Double Fran"

    18-30-42 reps:

    Pull Ups

    Thrusters

    Daily WOD  - 9AM

    INDIVIDUAL - Deadlift Strength 

    5 reps x 3 reps, building


    PARTNER - Conditioning

    "Rock"

    4 Sets:

    AMRAP in 5 minutes:

    10 Power Cleans (135/95)

    12 Burpees

    14 Box Jumps

    20 Sit Ups

    Max Distance Row in remaining time of each 5-minute set

    *Score is total distance rowed

    *REST 1 MINUTE BETWEEN SETS

    *Teammates may share the reps anyhow, but will alternate each set with who rows to complete the 5 minute AMRAP

    Sgt Renata Rock was born March 10, 1986 in Seattle, Washington. Sgt Rock joined the Marine Corps on December 29, 2008. She did one tour in Afghanistan on a CST (Cultural Support Team). Sgt Rock was also named the NCO of the year in 2012 by her Battalion and upon returning from her time overseas instructed Marines as part of a pre-deployment training cycle. 

    Not only was Sgt Rock an ideal example of what a Marine should be, she was also a very driven individual when it came to fitness. She began martial arts at the age of 5 and went on to box in the Junior Regional Golden Gloves competition. This combination of being a challenge-driven individual and a determined Marine made her a valued asset to any operation. Her mother Cherie Rock elaborated by saying that she was always able to find success in what she did as a Marine while maintaining an “irreverent sense of humor” with everyone she came in contact with. 

    Marines that knew Sgt Rock described her as “a badass Marine” (Armond Johnson) and said, “she was a good woman and an even better Marine” (Thomas Favreau). Unfortunately, at the age of 27, Sgt Renata Rock, took her life on July 13, 2013. Too often do things like this happen where you find a Marine, like Sgt Rock, who personified our esprit de corps but was unable to get the help that she needed during her transition back to US soil after her time overseas. 

    This WOD “Rock” is designed to bring awareness to this epidemic that plagues our Marine Corps, as well as the other branches of service, and to honor her with a WOD worthy of the name "Rock."

  • Friday, November 10, 2017

    Front Squat

    Every 30 seconds for 7 minutes (14 sets):

    1 Pause Front Squat (2 second pause)


    Conditioning

    "Stress Fracture Blues"

    5 rounds:

    15/12 Cal Bike

    50ft. Goblet Hold Traveling Lunge

    30 second plank hold

    15 Back Extensions

  • Thursday, November 9, 2017

    30 Rounds for time:

    8 KBS

    4 Burpees Over Your Bar

    1 Snatch @ 80%

  • Wednesday, November 8, 2017

    Clean Work

    A. Every 90 seconds for 5 sets:

    1 Clean Deadlift + 1 Hang Clean + 1 Clean + Jerk

    *Drop the hang clean and reset on the bar for the clean

    B. Every 2:00 for 4-5 sets:

    1 Clean and Jerk, building


    Conditioning

    3 sets for max reps:

    1 minute of Wall Ball

    Rest 1 minute

    1 minute of Power Cleans (135/95)

    Rest 1 minute

    1 minute of Box Jump Overs

    Rest 1 minute


    COMP WOD - 5pm

    @0:00 - AMRAP in 20:00

    8 Muscle Ups

    20 Heavy KBS

    4 Clean & Jerks (205/135)

    @30:00 - 4 Rounds for time:

    50 HR Push Ups

    4 Legless Rope Climbs

    100ft. OH Plate Lunge

    *For both portions, divide reps any way

  • Tuesday, November 7, 2017

    Strength Couplet

    4 sets:

    2-4 Back Squats @ 75-80%

    Rest 90 seconds

    8-10 Single-Arm DB/KB Row each arm 

    Rest 90 seconds


    Conditioning

    For Time:

    1000m Row

    Followed by:

    3 rounds:

    10 OHS

    30 Sit Ups

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