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Workout Of THE Day-11/4/2016
WOD: Part 1: Every 3 min for 15 min: 500m Row max burpees (work time is 2:30) scale meters as needed Part 2: 4 Rounds: 5 Man Maker (55/35), 400m Run STRENGTH: Part 1: 12 min EMOM M1 – 15 supermans –...
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Workout Of THE Day-11/5/2016
WOD: Part 1: 16 min find a 7 rep max back squat Part 2: 15 min AMRAP: 12 Snatch (135/95), 12 Pistols (24 Weighted Air Squat), 36 D.U. OLYMPIC LIFTING: Part 1: Max Clean and Jerk Part 2: Back Squat 3×3...
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Workout Of THE Day-11/6/2016
WOD: Part 1: Find Push Press + Push Jerk + Split Jerk Max, 15 min Part 2: 5 Rounds:: 5 STO (185/125) (65-70%), 10 Front Squats (185/125), 25 Sit-Ups
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Workout Of THE Day-11/7/2016
WOD: Part 1: Find 3 Rep Max Clean over 20 min, Power or Squat Part 2: 12 min AMRAP: 1 Clean (80% 1-RM), 250m Row, Cleans go up each round STRENGTH: Part 1: Back Squat 10X2 90%- 93% Part 2: 10 mins to...
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Workout Of THE Day-11/8/2016
WOD: Part 1: 16 min find a 6 rep max front squat Part 2: 800m Run, 40 Wallball (20/14), 40 Push Press (95/65), 40 Wallbals (20/14), 800m Run *meant to be lighter, how hard can you push and are sets...
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Workout Of THE Day-11/9/2016
WOD: Part 1: 7×5 DB Strict Press, Building Part 2: 7 min: 50 Burpees, Max HPSU (Wallwalks), 3 min rest, repeat STRENGTH: Part 1: 5X5 hang DB snatch + 5X10 seated good morning Part 2: 15 min amrap 10...
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Workout Of THE Day-11/10/2016
WOD: Part 1: 10 Sets: High Hang + Hang + Full Snatch Part 2: 13 min AMRAP: 10 OHS (115/85), 15 C2B, 20 DB Snatch (70/55) OLYMPIC LIFTING: Part 1: Full Clean to 95% Part 2: Jerk from Behind the neck to...
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Workout Of THE Day-11/11/2016
WOD: Part 1: 9×3 3 Stop Halt Deadlift (2 inch off ground, Knee, Mid Thigh, then up) @ 65-70% Part 2: 10 Rounds: 5 Deadlift (135/95), 6 Russian KB Swing (70/53), 7 SDHP (135/95) STRENGTH: Part 1: 4X10...
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Workout Of THE Day-11/12/2016
WOD: Part 1: 15 OTM: 1) 5 Strict Pull-Ups (can be weighted) 2) 3 Strict HSPU 3) 1-2 Rope Climbs Part 2: 30 Power Clean (155/105) (60%), 1 mile Run, 30 Power Clean OLYMPIC LIFTING: Part 1: Power Snatch...
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Workout Of THE Day-11/13/2016
WOD: Part 1: Find 3 Rep Max Back Squat over 20 min Part 2: 1-10 Front Squat (205/140), Burpee OTB
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Workout Of THE Day-11/14/2016
Erybody gettin sum!!! WOD: Part 1: Every 2 min for 8 min, 250m sprint Part 2: 15 min AMRAP: 10 Box Step-Ups (115/85) front racked, 25 DL (11585), 50 DU STRENGTH: Part 1: 4X10 1 leg DL + 4X15 lunge /...
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Workout Of THE Day-11/15/2016
WOD: Part 1: 14 min find a 3 rep max OHS squat Part 2: 9 min AMRAP: 1 Snatch (155/105), 1 Cluster (155/105) OLYMPIC LIFTING: Part 1: Clean and Jerk to 90% Part 2: Jerk from rack 90/95/100%
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Workout Of THE Day-11/16/2016
WOD: Part 1: 7×3 Jerk @ 75-80% Part 2: 5 Rounds: 12 T2B, 10 Burpee Box Jump Overs, 8 KB Clean (53/35) (Only one, 4 a side) STRENGTH: Part 1: 4X10 land mines 135/95 + 5 rope climbs Part 2: 12 min EMOM...
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Workout Of THE Day-11/17/2016
WOD: Part 1: 8×5 Clean @ 65-70% Part 2: 18 min AMRAP: 15 Wallball (30/20), 5 Ring Dips, 500m Row OLYMPIC LIFTING: Part 1: Max Hang Snatch Part 2: Hang Snatch Pulls 3×3 at Max Hang
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Workout Of THE Day-11/18/2016
WOD: Part 1: 7×3 Dead Stop Front Squat @ 60/65% Part 2: For Time: 30 Hang Power Cleans (135/95), 30 Power Cleans, 20 Hang Squat Cleans, 20 Squat Cleans STRENGTH: Part 1: 12 Min EMOM – M1: 5 shoot thru...
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Workout Of THE Day-11/19/2016
WOD: Part 1: Sumo Deadilft 5×8 @ 60% Part 2: Burpees and Rowing: Any combo, must reach 250/200 total of calories and burpees, min 50 of each OLYMPIC LIFTING: Part 1: Max Snatch Part 2: Overhead squat...
View ArticleWorkout Of THE Day-11/20/2016
WOD: Part 1: 10 Sets: Hang Power Snatch + Squat Snatch 60-85%, building Part 2: 10 Rounds: 3 Snatch (165/115) (70-80%), 4 Box Jumps (3024)
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Workout Of THE Day-11/21/2016
WOD: Part 1: 4×8 Push Press @ 70%, max set @ 60% Part 2: 14 min AMRAP: 10 Back Squat (165/115), 10 Burpee DB Snatch (55/35) STRENGTH: Part 1: 4 rounds. 15 Weighted sit up + 10/10 Front rack KB split...
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Workout Of THE Day-11/22/2016
WOD: Part 1: Back Squat: Find 10 Rep Max Over 5 Sets, every 2 min, time it for them Part 2: 11 min AMRAP: 10 Strict Press, 15 Squat Snatches, 20 Thrusters *All with a 45/35 bar* OLYMPIC LIFTING: Part...
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Workout Of THE Day-11/23/2016
WOD: Part 1: OTM for 14 min: Power and Hang Squat Clean, can build, but start close to a higher weight Part 2: For TIme: 28-21-15-9 KB Swing (70/53), Clean(155/105) STRENGTH: Part 1: “Lynne” Part 2: 5...
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