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Workout Of The Day

  • Thursday, July 27, 2017

    Odd Object/Gymnastic Conditioning

    For TIme:

    400m Run

    200m Farmer's Carry (DB or KB)

    100m Sandbag Carry (70/50)

    30 HSPU

    100m Sandbag Carry

    200m Farmer's Carry

    400m Run

     Transition immediately into:

    10 Minutes for a 1RM Clean & Jerk

  • Wednesday, July 26, 2017

    Snatch Wave Technique Work

    EMOM x 12:00

    Power Snatch + Overhead Squat + Squat Snatch

    Set #1, @ 0:00 - 60% of 1RM Squat Snatch

    Set #2, @ 1:00 - 65% of 1RM Squat Snatch

    Set #3, @ 2:00 - 70% of 1RM Squat Snatch

    *Repeat this sequence 3 more times

    *Compare this to 7/19/17 when we used 57%, 62%, and 67%


    Conditioning

    3 Rounds:

    25/20 Cal Bike

    35 Double Unders

    12 T2B

    12 Hang Power Snatches (95/65)


    Comp WOD - 5pm

    PARTNERS

    @ 0:00 - 8 Rounds for time:

    35 Double unders

    30 Air Squats

    25 Wall Ball 

    14 Alternating KB Snatch

    10 C2B

    @ 30:00 -  AMRAP in 16 minutes :

    10/8 Calorie Bike

    6 HSPU

    6 Hang Power Snatch (115/75)

    *Workout #1: For round one, partner A begins and does 35 DU's, partner B does 30 squats, partner A does 25 wall ball, etc. Then for round 2, partner B begins and does 35 DU's, partner A does 30 squats, etc.

    Workout #2: Partner A does one round then tags partner B who does one round. This repeats for 16 minutes.

  • Tuesday, July 25, 2017

    "Christmas In July"

    Present #1:

    In a 5:00 window:

    Run 600m

    AMRAP in remaining time - 12 Deadlifts (185/135) / 12 Over the Bar Burpees (tftotfl)

    Rest 5:00

    Present #2:

    In a 5:00 window:

    Run 400m

    AMRAP in remaining time - 10 Power Cleans (155/105) / 10 Over the Bar Burpees (tftotfl)

    Rest 5:00

    Present #3:

    In a 5:00 window:

    Run 200m

    AMRAP in remaining time - 8 Thrusters (95/65) / 8 Over the Bar Burpees (tftotfl)


    Midline

    3 sets:

    12 Weighted Sit Ups

    12 RDL

    :30 Hollow Hold

    12 Back Extensions

  • Monday, July 24, 2017

    Back Squat

    Every 3:00

    10-8-6-4-2 reps

    The percentages are:

    @ 0:00 - 10 reps @ 65%

    @ 3:00 - 8 reps @ 70%

    @ 6:00 - 6 reps @ 75%

    @ 9:00 - 4 reps @ 80%

    @ 12:00 - 2 reps @ 85%


    Conditioning

    For Time:

    42 Cal Row

    21 KBS

    21 OHS (75/55)

    30 Cal Row

    15 KBS

    15 OHS (95/65)

    18 Cal Row

    9 KBS

    9 OHS (115/75)

  • Saturday, July 22, 2017

    Partner COMP WOD - 8AM

    *All the following is done straight through "For Time." Partners will alternate movements through the rounds but will always perform the burpees together (obviously). For Example, in the first section, Partner #1 will perform 5 power cleans, Partner #2 will then do 15 cal bike, Partner #1 onto 10 T2B, then both will perform the burpees. Partner #2 will then start round 2 with the power cleans, and so forth...

    6 Rounds:

    5 Power Cleans (175/115)

    15 Cal Bike

    10 T2B

    5 Synchronized Burpees Over Parallettes

    Right Into:

    6 Rounds:

    200m Run

    6 Front Squats (175/115)

    3 Rope Climbs

    5 Synchronized Burpees Over Parallettes

    Right Into:

    6 Rounds:

    10 C2B

    15 Cal Row

    7 Push Jerks (175/115)

    5 Synchronized Burpees Over Parallettes 


    Daily WOD - 9AM

    Individual

    Every 2:00, building

    1 Squat Clean + 2 Front Squats + 1 Split Jerk


    Partner Conditioning

    AMRAP in 20:00

    100ft. Sled Push (each partner)

    140m Run (both partners together)

    16 Med Ball Sit Ups w/a toss

    10 Pull Ups (5 per partner)

  • Friday, July 21, 2017

    Strength Circuit

    4 sets,  (not for time):

    20 Back Rack Reverse Lunges (35% of 1RM Front Squat)

    20 Double Russian KBS

    *Rest 2:00 btw sets


    Conditioning

    3 Rounds:

    500m Row

    20 HR Push Ups

    :20 Accumulated Ring Support Hold

  • Thursday, July 20, 2017

    "Hard Core"

    For Time

    5 Rounds:

    200m Run

    8 Left Arm DB Thrusters

    8 Right Arm DB Thrusters

    200m Run

    10 T2B

    20 Sit Ups

  • Wednesday, July 19, 2017

    Snatch Wave Technique Work

    EMOM x 12:00

    Power Snatch + Overhead Squat + Squat Snatch

    Set #1, @ 0:00 - 57% of 1RM Squat Snatch

    Set #2, @ 1:00 - 62% of 1RM Squat Snatch

    Set #3, @ 2:00 - 67% of 1RM Squat Snatch

    *Repeat this sequence 3 more times

    *Compare this to 7/10/17 when we used 50%, 55%, 60%


    Conditioning

    "Sassy and Saucy"

    35/25 Cal Bike

    20 Power Snatches (115/75)

    5 Muscle Ups, bar or rings (sub 5 kipping pull ups + 5 dips)

    35/25 Cal Bike

    20 Clean and Jerks (135/95)

    5 Muscle Ups


    Competitor's WOD - 5pm

    Individual

    Every 90 seconds for 9:00 (7 lifts)

    Power Snatch + Squat Snatch, building


    Partner Conditioning

    4 Rounds:

    10 alternating Med Ball Russian Twist + Sit Up + Toss (5 per teammate)

    200m Med Ball Run (both teammates run (switch the med ball whenever)

    20 HSPU WHILE Partner performs 40 Wall Ball (switch whenever to get the reps done)

    25 Cal Bike (Partner hangs from pull up bar with med ball between feet/legs; switch whenever)

    +

    30 Muscle Ups as a team to finish (following the 4th round)

  • Tuesday, July 18, 2017

    Clean Technique Work

    5 "Work" Sets of the Complex:

    Clean Pull + High Hang Squat Clean + Hang Squat Clean (knees)

    Rest as needed between sets.

    Suggested Warm up sets:

    Set #1 – Empty Barbell x 2 Full Complexes

    Set #2 – 35% of 1RM CJ

    Set #3 – 50% of 1RM CJ

    Set #4 – 55% of 1RM CJ

    Set #5 – 60% of 1RM CJ

    Then, Sets #6 - #10 will be your work sets, building each time above 60%


    Strength Conditioning

    3 sets, not for time:

    20 DB "elbows tight" Bench Press

    15 RDL

    :30 Hollow Hold

    5-10 STRICT Pull Ups

  • Monday, July 17, 2017

    15 rep Back Squat retest (compare to 6/19/17)

    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

    3 Rounds:

    50 *Double Unders 

    35 Air Squats

    20 Cal Row

    *EVERYONE performs DU today. We will modify the reps, but NOT the movement. There is a big difference between "jumping rope" and "Double Unders." Try something new. Work on an elusive skill. We will not let you settle for mediocrity.

  • Saturday, July 15, 2017

    COMP WOD - 8am

    @ 0:00 - AMRAP in 12:00

    *starting at 2 reps and increasing by 2 reps each round:

    Burpee Box Jump Overs

    C2B

    Wall Ball

    @ 20:00 - "Squat Snatch Isabel"

    30 reps (135/95)

    @ 40:00 - For Time:

    25 cal bike

    25 GHDSU

    25 T2B

    25 AbMat SU

    25 cal bike


    Daily WOD - 9am

    "Hold Tight"

    Teams of 2:

    6 Rounds:

    25 Air Squats (partner holds farmer's carry position, 50/35)

    20 Cal Row (partner holds forearm plank)

    15 Box Jump Overs (partner holds hollow)

    10 Alternating DB Snatches (partner performs 12 AbMat SU)

  • Friday, July 14, 2017

    For Time:

    500m Row

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

    1000m Row

    20 Bench Press

    2000m Row

    10 Bench Press

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