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Workout Of The Day-08/15/2016
STRENGTH CLASS 6 rounds 5 Back squats 80% + Max BJ 24/20 – 1 min working 2 min rest 3 rounds – 5 mins per round 10 OHS 135 400 meter sprint OLYMPIC LIFTING CLASS Power Snatch, Hang Full Snatch,...
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Workout Of The Day-08/16/2016
OLYMPIC LIFTING CLASS Max hang Snatch, Jerk from rack to Max WOD CLASS Todays WOD and Leaderboard
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Workout Of The Day-08/17/2016
STRENGTH CLASS 5X5 Muscle ups or progression + 5X10 DB Lat pull over 21-15-9 Ring pushup + knee up. – SDLHP 115/75 – 2 rope climbs OLYMPIC LIFTING CLASS Hang Snacth triples up to 85%, Hang Snatch Pulls...
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Workout Of The Day-08/18/2016
OLYMPIC LIFTING CLASS Power Snatch to 85%, Power Clean to 85% WOD CLASS Todays WOD and Leaderboard
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Workout Of THE Day-08/22/2016
WOD CLASS: 15 min Gymastics Practice of choice A1:E69 dips, MU, HPSU, Rope Climbs, T2B, etc, free range for personal skill work) For Time: 1000m Row, 30 DL (275/195), 500m Row, 20 DL(315/215),...
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Workout Of THE Day-08/23/2016
Bench Press 7×5 @ 70% 1-RM 13 min AMRAP: 5 Ring Dips, 10 Hang Cleans (115/75), 15 DU
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Workout Of THE Day-08/24/2016
Back Squat 4×8 @ 70% 1-RM 1200m run, 90 Burpees to Touch Point, 400m Run 16 min time cap
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Workout Of THE Day-08/25/2016
WOD: PART ONE: 4 Sets: 12 Bulgarian Split Squats per leg weighted, 4 Turkish Get Up (2 a side), 45-60 second Plank PART TWO: 12 min AMRAP: 2 KB Clean, 4 KB Front Squat, 8 KB Lunges weight by the side...
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Workout Of THE Day-08/26/2016
WOD: PART 1: 15 min heaviest Squat Clean + Thruster (Full squat clean, back down for the thruster) PART 2: 6 Rounds: 4 Man Maker (55/35), 8 DB Thruster(55/35), 12 T2B 18 min time cap STRENGTH: S1 –...
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Workout Of THE Day-08/27/2016
WOD: Part One: 15 min OTM: 1) 3 Strict Pull-Ups 2) 6 Strict T2B 3) 9 Burpees Part Two: 15 min AMRAP: 20 Weighted Step-Up (95/65), 10 HSPU, 20 DU Olympic Lifting: Max Hang Snatch. Max Behind the Neck...
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Workout Of THE Day-08/28/2016
WOD: PART 1: 12 min OTM: 1 Bear Complex, pick a heavy-ish weight PART 2: For TIme: 60 Pull-Ups, 30 Cleans (135/95), 30 C2B, 15 Squat Cleans (185/125)
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Workout Of THE Day-08/29/2016
WOD: PART 1: 10 Sets: 45 seconds on, 30 seconds 0ff: 5 HSPU, MAX STO (75/55) PART 2: 16 min AMRAP: 20 Jumping Lunges, 10 DB Snatches (55/35), 5 DB Push Press (55/35) Olympic Lifting: Snatch from...
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Workout Of THE Day-08/30/2016
WOD: PART 1: Pause Front Squat + Front Squat, 10 Sets, starting at 70% and working up, can maintain a weight if desired, doesn’t have to go up each set PART 2: Every 2:30 min out of 3:00min for 15...
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Workout Of THE Day-08/31/2016
WOD: PART 1: 4 rounds 4X10 DB Row + 10 ring dips + 20 plate raise 25/15 PART 2: 4 rounds 2 mins per rounds 8BJ 24-20 + 8RKB blue/ green + 20 du’s. add 2 reps every round. Olympic Lifting: Clean from...
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Workout Of THE Day-09/01/2016
WOD: Part 1: Deadlift 5×6 Building Part 2: 4 Rounds: 400m Run, 20 Box Jumps (30/24), 30 Strict Press (75/55) Olympic Lifting: Power Snatch, overhead Squat to 85%, Power Clean and front Squat to 85%
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Workout Of THE Day-09/02/2016
WOD: PART 1: 12 min OTM: 1-2 Rope Climb (can do legless) *Go over movment* PART 2: For Time: 20 Wallballs (30/20), 40 Pull-Ups, 30 WB, 30 Pull, 40 Wallball, 20 Pullups STRENGTH: PART 1: 5X5 OHS –...
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Workout Of THE Day-09/03/2016
WOD: Part 1: Jerk 5×6 @60% Part 2: 8 Rounds: 20 D.U, 6 DB STO (55/35), 4 DL (315/215), 2 Man Makers (55/35) Olympic Lifting: Max Snatch, Overhead squat with 110% of Max Snatch
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Workout Of THE Day-09/04/2016
WOD: Part 1: Clean 5×6 @60% Part 2: For Time: 50 Burpess, 25 Thrusters (155/105), 50 Burpee Box Jump Overs
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