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Workout Of THE Day-1/27/2017
WOD: Part 1: 18 min EMOM: min1: 2 Turkish Get Up, min 2: 5 High Box Jumps, min 3: Handstand Walk 18ft / Wall walk to Handstand Hold for 30 sec Part 2: 8 min AMRAP: 10 KB Box Step Overs (1.5pd/1pd)...
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Workout Of THE Day-1/28/2017
WOD: Part 1: Pause Front Squat, 5×3 @ 75% Part 2: KB “Fran”: 21-15-9 KB Thruster (1.5pd/1pd), Pull-ups OLYMPIC LIFTING: Part 1: MAX Clean and Jerk Part 2: Front Squat 3×3 at Max C&J
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Workout Of THE Day-1/29/2017
WOD: Part 1: Snatch 2RM Part 2: For Time: 10 Power Snatch (155/105), 20 Squat Snatch (135/95), 30 OHS (95/65)
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Workout Of THE Day-1/30/2017
WOD: Part 1: 15-12-9 Power Clean (155/105), Burpees, 12-9-6, Power Clean (185/125), Bar Hopping Burpees, 9-6-3, Power Clean (205/145), Bar Facing Burpees Part 2: 10 Rounds: :30 sec max cal Row, :30...
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Workout Of THE Day-1/31/2017
WOD: Part 1: Push Jerk 7×3 Part 2: 27-21-15-9 S2O (115/75), Wallballs (30/20) OLYMPIC LIFTING: Part 1: Power Snatch + OHS 7×2 to 80% Part 2: Power Clean + FS 7×2 to 80%
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Workout Of THE Day-2/1/2017
WOD: Part 1: Muscle Up progressions–focus on false grip and eccentric control for those w/o muscle ups. 5×5 False Grip ring row w/ 5sec negative Part 2: 15 min EMOM: min1: 5 Ring MU, min2: 10 Box Jump...
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Workout Of THE Day-2/2/2017
WOD: Part 1: 4x400m Run, work:rest Part 2: 5 min AMRAP: 6 KB Swings (2pd/1.5pd), 6 Goblet Lunge Steps, 6 T2B, Rest 2 mins, Repeat OLYMPIC LIFTING: Part 1: EMOM for 15 min, 2 x Power Snatches at 75%...
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Workout Of THE Day-2/3/2017
WOD: Part 1: 1RM Clean and Jerk Part 2: 3 RFT: 15 Squat C&J (185/125), 30/25 Cal Row STRENGTH: Part 1: Back Squat 10 @ 65% 8 @ 70% 6 @ 75% 4 @ 80% 2 @ 85% Part 2: 10-9-8-7-6-5-4-3-2-1. Deadlifts +...
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Workout Of THE Day-2/4/2017
WOD: Part 1: DB Bench Press 4×8 Part 2: 27-21-15-9: Ring Pushups, Deadlift (255/175), 200m Run after each round OLYMPIC LIFTING: Part 1: MAX Full Snatch Part 2: Overhead Squat 5×2 at Max Snatch
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Workout Of THE Day-2/5/2017
WOD: Part 1: Back Squat 4×8 @ 65% Part 2: For time: 50 Burpees, 40 Back Squats (135/95), 30 Ball Slams (35/25), 20 C2B
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Workout Of THE Day-2/6/2017
WOD: Part 1: Hang Squat Snatch 3×2 @ 80% Part 2: 12 min AMRAP: 5 Hang Squat Snatch (95/65), 10 Overhead Lunge Steps, 15 Box Jump (30/24) STRENGTH: Part 1: 5X5 Hang power cleans + 4X10 Russian KB...
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Workout Of THE Day-2/7/2017
WOD: Open WOD 15.3, 14min AMRAP: 7 MU, 50 Wallballs, 100 DUs OLYMPIC LIFTING: Part 1: Snatch + Hang Snatch 7×2 to 80% Part 2: Pause jerks from rack 7×2 to 80% (pause at bottom of dip)
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Workout Of THE Day-2/8/2017
WOD: Part 1: 15 mins HSPU progressions/practice Part 2: 4 RFT: 15 T2B, 12 Hang Power Clean (135/95), 9 HSPU (Rx = all sets unbroken) STRENGTH: Part 1: 5×5 false grip ring pull ups + 5 X10 ring dips...
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Workout Of THE Day-2/9/2017
WOD: Part 1: 20 min EMOM: min1: 15/12 Cal Row min2: 1 Rd Cindy Part 2: 6 Rounds: :30sec deadbug, :30sec plank hold, :10sec transition btw movements OLYMPIC LIFTING: Part 1: Clean with pause at knees,...
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Workout Of THE Day-2/10/2017
WOD: Part 1: 3RM Thruster Part 2: 22 min AMRAP: 15 Burpees, 3 Thruster (165/105), 15 Box Jumps, 3 Thruster (165/105), 200m Run, 3 Thruster (165/105) STRENGTH: Part 1: 5X3 deficit HSPU + 5X6 Wall ball...
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Workout Of THE Day-2/11/2017
WOD: Part 1: Deadlift 4×2 @ 90% Part 2: In 9 mins: 50 KB Swing (Rus)(2pd/1.5pd), 50 Abmat Situp, max distance farmer’s carry in remaining time (2pd/1.5pd) OLYMPIC LIFTING: Part 1: Max Clean and Jerk...
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Workout Of THE Day-2/12/2017
WOD: Part 1: Power Clean and Jerk 1RM Part 2: For Time: Heavy Grace (185/125)
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Workout Of THE Day-2/13/2017
WOD: Part 1: Pullup Progressions Part 2: For time: 60 Wallballs, 30 Pullups, 40 Wallballs, 20 C2B, 20 Wallballs, 10 Bar MU STRENGTH: Part 1: 5X5 Hang power clean + 10 lengths overhead walking lunges...
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Workout Of THE Day-2/14/2017
WOD: Part 1: Push Press 5-5-5-3-3-1-1-1 Part 2: 4 Rounds: In 3 mins Complete: 20/15 Cal Row, 25 Push Press (75/55), Max DB Power Snatch(70/50). Rest 1 min btw rounds OLYMPIC LIFTING: Part 1: Snatch +...
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Workout Of THE Day-2/15/2017
WOD: Part 1: Front Squat 3×3 from the floor Part 2: Open WOD 16.2: In 4 mins complete: 25 T2B, 50 DUs, 15 Squat Cleans (135/85)…. STRENGTH: Part 1: 4X10 kneeling landmine press 4X10 DB Pull overs 4X10...
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