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Workout Of THE Day-11/25/2016
WOD: Part 1: Every 2 min for 14 min: 30 DU, 5 MU (or pullup variation), 18 ft HS Walk (or HS hold on the wall for 20-30 seconds) Part 2: 12 min AMRAP: 1:1 Ascending SDHP (135/95), T2B STRENGTH: Part...
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Workout Of THE Day-11/26/2016
WOD: Part 1: 7×5 Bench Press @70-75% Part 2: For Time: 50 Push Ups, 25 Burpees, 25 HSPU, 25 Burpees, 25 Ring Dips, 25 Burpees OLYMPIC LIFTING: Part 1: Clean and Jerk to 95% Part 2: Back Squat MAX
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Workout Of THE Day-11/27/2016
WOD: Part 1: 10 Sets: 2 Power Snatch + OHS Every OTM, choose the weight Part 2: For Time: 800m Run, 40 Wallballs (30/20), 40 Pull-Ups, 40 Wallballs (30/20), 800m Run
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Workout Of THE Day-11/28/2016
WOD: Part 1: 9×4 Clean @ 75% Part 2: For TIme: 200 DU, 15 Clean and Jerk (185/125), 15 Clean (225/155) STRENGTH: Part 1: 20 mins to establish 3 Power cleans + 3 hang squat cleans + 3 front squats....
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Workout Of THE Day-11/29/2016
WOD: Part 1: 18 min Find 1-Rm Box Back Squat (sit on box to parallel) Part 2: 12 min AMRAP: 10 OHS (95/65), 10 Box Step Ups (55/35) (DB), 10 Burpee Box Jumps (24/20) OLYMPIC LIFTING: Part 1: Max Power...
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Workout Of THE Day-11/30/2016
WOD: Part 1: 5×3 Bench Press @80-85% Part 2: For TIme: 20 Jerk(185/125), 20 Cal Row, 20 Push Press (135/95), 20 Cal Row, 20 Strict press (95/65), 20 Cal Row STRENGTH: Part 1: 4×10 DB Pull over + 5 L...
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Workout Of THE Day-12/1/2016
WOD: Part 1: Every 90 seconds for 15 min : Power Clean + Hang Squat Clean + Push Jerk + Jerk (can build but start heavier) Part 2: 2 Rounds For Time: 20 Clean (155/105), 30 Box Jumps (24/20), 40...
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Workout Of THE Day-12/2/2016
WOD: Part 1: Deadlift 4×6 @ 65-70% Part 2: 13 min AMRAP: 25 Double Unders, 20 Burpees OTB, 15 DL (315/215) STRENGTH: Part 1: 10 min EMOM. 3 push press. + 10 LBS every minute. Start at 50% Part 2: 14...
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Workout Of THE Day-12/4/2016
Congratulations to our winners at yesterday WINTER CHALLENGE. WOD: Part 1: HERO WOD Part 2: Nutts – 10 HPSU, 15 DL (250/175), 25 Box Jumps (30/24), 50 Pull-Ups, 100 Wallballs (20/14), 200 DU, 400m Run...
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Workout Of THE Day-12/5/2016
WOD: Part 1: 15 min OTM – 1) 2 Rope Climbs 2) 1 Heavy Bear Complex 3) 5-8 strict T2B Part 2: 12 min AMRAP: 20 Front Squat (95/65), 10 Ring Dips, 20 Jumps Lunges, 10 Push-Ups *Meant to be fast and show...
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Workout Of THE Day-12/6/2016
WOD: Part 1: 4 Sets: 10 KB Walking Lunges (53/35), 2 Wall Walks, 45 second plank Part 2: 16.1 – 20 min AMRAP: 25 ft OH Lunge, 8 Burpees OTB, 25 ft OH Lunge, 8 C2B OLYMPIC LIFTING: Part 1: Snatch + OHS...
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Workout Of THE Day-12/7/2016
WOD: Part 1: Push Press 7×3 @85% 1-RM Part 2: For Time: 30 STO (135/95), 40 SDHP (135/95), 50 Box Jumps (30/24), 60 Cal Row STRENGTH: Part 1: Bench press 5X5 – 4 second decent 70-75% + 4X10 DB Tricep...
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Workout Of THE Day-12/8/2016
WOD: Part 1: Back Squat 5×10 @ 60% Part 2: 4 Rounds: 15/10 HSPU, 30 Wallball, 45 Sit-Ups OLYMPIC LIFTING: Part 1: Hang Snatch 5×3 at 75% Part 2: Max Thruster ( Front squat into push press)
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Workout Of THE Day-12/9/2016
WOD: Part 1: Death by Pull-Ups Part 2: Every 5 min, for 15 min: 20 Clean (165/115), 3 Rope Climbs (can choose legless), max Bar MU (4:00 min of work, 1:00 min rest) STRENGTH: Part 1: 2 rounds 45/15...
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Workout Of THE Day-12/10/2016
WOD: Part 1: Snatch 5×6 @60% Part 2: 9 min AMRAP: 20 Snatches (75/55), 10 Burpee Box Jump Overs (24/20) OLYMPIC LIFTING: Part 1: MAX Clean and Jerk Part 2: Front Squat 3×3 at Max Clean and Jerk
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Workout Of THE Day-12/11/2016
WOD: Part 1: 16.2 – 25 T2B, 50 DO, 15 Squat Cleans (135/95), 13 Clean (185/115), 11Clean ( 225/155) , 9 Clean (275/175), 4 min Rounds Part 2: Use 20 min to find your heaviest squat clean for they day
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Workout Of THE Day-12/12/2016
WOD: Part 1: Strict Press 5-RM Part 2: For Time: 200 Air Squat, 1000m Row, 50 Burpees OT Erg STRENGTH: Part 1: 10 min EMOM M1: 10 single leg jumps 12/8 M2: 45 sec elbow plank, then 12 mins to...
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Workout Of THE Day-12/13/2016
WOD: Part 1: Clean and Jerk 6×4 @75% Part 2: 14 min AMRAP: 10 Forward In Place Lunges (135/95), 15 Pull-Ups, 10 CJ (135/95), 15 KB Swing (70/53) OLYMPIC LIFTING: Part 1: Hang Snatch : 7×2 at 75% 1RM...
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Workout Of THE Day-12/14/2016
WOD: Part 1: Front Squat 3-RM Part 2: 3 Rounds: 30 DB Thruster (55/35), 30 T2B, 30 Wallball (30/24) STRENGTH: Part 1: Warm up 3X10 seated KB press. A. 4X6 1 arm KB push press 4 seconds decent. B. 4X10...
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