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Workout Of THE Day-12/15/2016
WOD: Part 1: Snatch 7×3 @78% Part 2: 16.3 – 7 min AMRAP: 10 Power Snatches (75/55), 3 Bar MU OLYMPIC LIFTING: Part 1: Snatch, Pause in the hole to 90% Part 2: Clean, Pause in the hole to 90%
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Workout Of THE Day-12/16/2016
WOD: Part 1: 16 min OTM: 1) HS Walk or Hold 2) 2 Turkish Get Up 3) 12-15 V Ups 4) 5tall box jumps Part 2: For TIme: 100 KB Clean (70/53) (Sets of 50 a side), 100 KB Swing (70/53) STRENGTH: Part 1: 4X8...
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Workout Of THE Day-12/17/2016
WOD: Saturdays WOD will be a Surprise Farewell WOD for Jon Biber. Jon will be in class for the 11 am WOD. It is a full hour WOD, and Jon has suggested that members try coming in 10-15 min earlier to...
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Workout Of THE Day-12/18/2016
WOD: Part 1: Back Squat 7×3 @ 82% Part 2: For TIme: Thruster (115/85), DU, Box Jump Overs (30/24), 27-21-15-9
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Workout Of THE Day-12/19/2016
WOD: Part 1: 16.4 – 13 min AMRAP: 55 DL (225/1550, 55 Wallballs (20/14), 55 Cal Row, 55 HPSU Part 2: Find 4 Rep Max DL in 20 min STRENGTH: Part 1: 4X5 OHS @ 50% + 4X10 Split squat double DB Part 2:...
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Workout Of THE Day-12/20/2016
WOD: Part 1: Bench Press 1-RM Part 2: JT: 21-15-9 HPSU, Ring Dips, Push-Ups OLYMPIC LIFTING: Part 1: Snatch 7×3 up to 95%, miss one of three, drop down in weight Part 2: Overhead Squat 3×3 at 95% of...
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Workout Of THE Day-12/21/2016
WOD: Part 1: Front Squat 5×8 at 60-65 % Part 2: 4 Rounds: 20 Front Squat (115/75lbs) , 20 Cal Row, 20 Front Rack Step ups (115/75lbs) 24/20″ STRENGTH: Part 1: 4X10 1 arm samson KB Press.4X10 1 arm KB...
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Workout Of THE Day-12/22/2016
WOD: Part 1: Clean 2- RM Part 2: Every 3 mins for 5 rounds: 5 Power Clean (205/135) Max bar facing burpees in remaining time (Still 2 mins on:1 min rest) OLYMPIC LIFTING: Part 1: Max Power Snatch –...
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Workout Of THE Day-12/23/2016
WOD: Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. BUY IN: 100 DU then begin 12 Days of Christmas WOD....
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Workout Of THE Day-12/24/2016
WOD: Part 1: 300 DU for time, every trip is 5 Burpees Part 2: Two Sets: 2k Row, 5 min Rest between OLYMPC LIFTING: Part 1: Max Full Snatch Part 2: Snatch Puls 3×3 at 100%
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Workout Of THE Day-12/26/2016
WOD: Part 1: Gymnastics Practice of Choice for 15 min Part 2: 6 min AMRAP: 8 KB Snatch (53/35), 9 Power Clean (135/95), 10 C2B, 2 min rest, repeat, start new STRENGTH: Part 1: 12 min EMOM M1 – 10 Wall...
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WOD: Part 1: 16.5 – 21-18-15-12-9-6-3 Thrusters (95/65), Burpees OTB Part 2: Find 1-RM Thruster/Cluster OLYMPIC LIFTING: Part 1: Hang Snatch triples to 75% Part 2: Jerk from Rack triples to 75%
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Workout Of THE Day-12/28/2016
WOD: Part 1: Find 1-RM Box Jump, then find 1-RM Plank Hold, 13 min Part 2: 4k Row Time STRENGTH: Part 1: 4X10 1 arm kneeling press 212 tempo + 4X10 DB Floor press + 4X10 DB Fly Part 2: 16 Min EMOM –...
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Workout Of THE Day-12/29/2016
WOD: Part 1: Back Squat 8×2 @90% Part 2: For Time: 30-20-10 Deadlift (135/95), OHS (135/95), Pull-Ups OLYMPIC LIFTING: Part 1: Ful Snatch 7×2 up to 95% Part 2: Overhead Squat 5×3 at 95% of Max Snatch
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Workout Of THE Day-12/30/2016
WOD: Part 1: 4 Sets: 2 Turkish Get-Ups, 1 min Plank, OHS Barbell Static Hold 30 seconds (go down and stay there for 30 seconds, choose weight or can use PVC), 30 second HS Hold/HS Walk Part 2: For...
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Workout Of THE Day-12/31/2016
WOD: Part 1: Snatches 8×2 @90% Part 2: 5 Rounds For Time: 5 Snatches (155/105), 10 HSPU, 15 Back Squats (155/105) OYMPIC LIFTING: Part 1: Max Clean and Jerk Part 2: Back Squat 5×3 at 85%
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Workout Of THE Day-1/02/2017
WOD: Part 1: Push Press 8×2 @ 90% Part 2: Every 3 mins for 5 Rounds: 12/10 cal Row, 10 Burpees over rower, 10 Push Jerk (135/95) STRENGTH: Part 1: 4X10 Elevated lunges 45/35 + 4X10 Deadlift + max...
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Workout Of THE Day-1/03/2017
WOD: Part 1: 100 KB Swings FT (70/53) – 10 Goblet Squats for Every Drop Part 2: 50-40-30-20-10 DUs, Wallballs (20/14), rest 2 mins, then “Annie” 50-40-30-20-10 DUs, Situps OLYMPIC LIFTING: Part 1:...
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Workout Of THE Day-1/04/2017
WOD: Part 1: Back Squat 1RM Part 2: For time: 50 Back Squat (135/95), 25 Manmakers (no squat) (55/35), 50 Burpees over Bar STRENGTH: Part 1: Reverse Grip floor bench press 4X10 + 4X10 Ring face pulls...
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Workout Of THE Day-1/05/2017
WOD: Part 1: Death by Pullup/Ring Pushup (Alternating Minutes, starting at 2 reps) – upon failure, :30 sec plank hold for each subsequent minute Part 2: 11 min AMRAP: 5 HSPU, 10 Deadlift (275/185), 20...
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