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Workout Of THE Day-1/06/2017
WOD: Part 1: 15 min EMOM: min1: 10-15 ball slams (35/25), min2: 15 V-ups, min3: 2 Legless Rope Climbs Part 2: For time: 10,9,8,7,6,5,4,3,2,1 Box Jumps (30/24), Hang Power Cleans (185/125) STRENGTH:...
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Workout Of THE Day-1/07/2017
WOD: Part 1: 2RM Thruster from the floor Part 2: 3 Rounds 15 Burpees 30 Single-Arm KB Thruster (15/15) (1.5pd/1pd) OLYMPIC LIFTING: Part 1: Max Snatch Part 2: Front Squat + Jerk (from rack) to Max
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Workout Of THE Day-1/08/2017
WOD: Part 1: Work to heaviest weight complex: 1 Power Snatch, 2 Hang Squat Snatch Part 2: 4 Rounds of: 30 DUs 20 Pull-ups 10 Hang KB Snatches (75/50) (5/5)
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Workout Of THE Day-1/09/2017
WOD: Part 1: Front Squat 3×6 (75%), Pause Front Squat 3×3 (75%) Part 2: 9 min AMRAP: 10 DB Front Squat, 10 DB Burpee Step Overs (45/30, 24/20), 10 DB Push Press STRENGTH: Part 1: 5×5 light front rack...
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Workout Of THE Day-1/10/2017
WOD: Part 1: Bench Press 10RM Part 2: 3 Rounds: 50/40 Cal Row, 30 Pushups OLYMPIC LIFTING: Part 1: Snatch from Blocks 7×2 up to 80% Part 2: Jerk from Rack 7×2 up to 90%
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Workout Of THE Day-1/11/2017
WOD: Part 1: 12 min EMOM: min1: 3 Bar MU min2: 2 Turkish Get Up (1 each arm) – athletes choose the weight min3: 18ft Handstand Walk Part 2: 5 Rounds: 16 Hang KB Snatch (70/55), 32 DUs, 16 T2B, 32...
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Workout Of THE Day-1/12/2017
WOD: Part 1: Deadlift 7×4 @ 80% Part 2: 3 min Amrap (x3) 7 Deadlift (95/65) 7 Burpees over the Bar 7 Thrusters (95/65) **2 mins rest between rounds** OLYMPIC LIFTING: Part 1: Snatch Pause at knees 7×2...
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Workout Of THE Day-1/13/2017
WOD: Part 1: Establish max height box jump Part 2: 15 min AMRAP: 10 Pistols, 15 C2B, 200m Run STRENGTH: Part 1: Part 2:
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Workout Of THE Day-1/14/2017
WOD: Part 1: Work to heavy complex: Hang Snatch + 3 OHS Part 2: 25-20-15-10-5: OHS (115/75), V-Ups OLYMPIC LIFTING: Part 1: Max Hang Snatch Part 2: Clean, Hang Clean, Front Squat, Power Jerk, Jerk up...
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Workout Of THE Day-1/16/2017
WOD: Part 1: Power Clean 5×5 @ 70% Part 2: 21-15-9 Power Clean (135/95) Ring Dips STRENGTH: Part 1: 4 X10 kneeling landmine mines + 4 X10 1 leg hip thrust + 2 lengths weighted duck walk Part 2: 4...
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Workout Of THE Day-1/17/2017
WOD: Part 1: Every :90 secs for 7 rounds: 3 Split Jerk @ 75% Part 2: 3 Rounds: 10 S2O (155/105), 15 Front Squat, 20 Cal Row OLYMPIC LIFTING: Part 1: Power Snatch 7×2 up to 75 Part 2: Power Clean and...
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Workout Of THE Day-1/18/2017
WOD: Part 1: 200 DUs, 30 HSPU, 40 KB Swings (70/53), 50 Box Jumps (24/20) Part 2: 10 Rounds, not for Time: :45 sec Chinese Plank, :45 sec Hollow Rocks STRENGTH: Part 1: 12 min EMOM M1 – 3 wall walks...
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Workout Of THE Day-1/19/2017
WOD: Part 1: Back Squat 3×10 Part 2: For time: 1,2,3,4,5,6,7,8,9,10 Back Squats (BW), C2B Pullups OLYMPIC LIFTING: Part 1: Full Snatch, hang full snatch 7×2 to 75% Part 2: Clean and 3 Jerks to 75%
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Workout Of THE Day-1/20/2017
WOD: Part 1: Power Snatch 6×3 @ 65%, Touch and Go Part 2: 15 min EMOM: min1: 8 DB Snatch (55/35), min2: 15 Pushups, min 3: 3 Rope Climbs STRENGTH: Part 1: 12 min emom M1 – 15 supermans M2 – 20 wall...
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Workout Of THE Day-1/21/2017
WOD: Part 1: 1RM Bear Complex Part 2: FT: 30 Bear Complex (155/105) OLYMPIC LIFTING: Part 1: Snatch to first failure Part 2: Clean and Jerk to first failure
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Workout Of THE Day-1/22/2017
WOD: Part 1: For time: “Ryan”: 5 Rounds: 7 MUs, 21 Burpees to Target Part 2: 2k Row
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Workout Of THE Day-1/23/2017
WOD: Part 1: 9 mins to Establish: 1RM Strict Press Part 2: 20 min AMRAP: 20 Push Press (95/65), 20 Box Jumps (24/20), 20 Back Rack Lunge Steps (10/10) STRENGTH: Part 1: 5X5 Back squat at 01/09 #’s +...
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Workout Of THE Day-1/24/2017
WOD: Part 1: 15 mins to establish heaviest 3 position Squat Clean (high hang, knee, floor) Part 2: “The Chief”: 3 min AMRAP: 3 Power Clean (135/95), 6 Pushup, 9 Air Squat. Rest 1 min, repeat 5x...
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Workout Of THE Day-1/25/2017
WOD: Part 1: Deadlift 3×3 @ 85% Part 2: 2 Rounds FT: 42 KB Swings (2pd/1.5pd), 30 Pullups, 18 Deadlift (315/225) 18 min cap STRENGTH: Part 1: 14 min EMOM – M1 6 T2B + 6 Pull ups + 6 Deadlifts...
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Workout Of THE Day-1/26/2017
WOD: Part 1: Every 3 mins for 5 rounds: 30 DUs 20/15 Cal Row 10 Burpees over Rower Part 2: 10 Rounds :30 sec side plank L/:30 sec side plank R OLYMPIC LIFTING: Part 1: Power Snatch + Hang Power Snatch...
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