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Workout Of THE Day-2/16/2017
WOD: Part 1: Pistol Squat Progressions Part 2: 4 Rounds :60 secs work: :60 secs rest KB Swings (Russian)(1.5pd/1pd) Pushups Pistols OLYMPIC LIFTING: Part 1: Power Snatch + Hang Full Snatch 7×2 to 80%...
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Workout Of THE Day-2/17/2017
WOD: Part 1: Snatch 1RM Part 2: 9min Ladder: 3 Power Snatch (95/65), 3 Bar Facing Burpees, 3/3, 6/6, 9/9, etc. STRENGTH: Part 1: 5X5 Strict Pull ups + 5X10 Lower pause band pull 313 Part 2: 15 min...
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Workout Of THE Day-2/18/2017
WOD: Part 1: Deadlift 1RM Part 2: Relay Style w/ a partner: 4 Rounds each: 7 Box Jump Overs (30/24), 14 T2B, 21 Cal Row OLYMPIC LIFTING: Part 1: Hang Clean to MAX Part 2: Strick Press to MAX
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Workout Of THE Day-2/19/2017
WOD: Part 1: Split Jerk 5×2 @ 80% Part 2: 15 min EMOM: min1: :30 sec S2O (95/65), min2: 3 Rope Climbs, min3: Shuttle Run
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Workout Of THE Day-2/20/2017
WOD: Part 1: 22 Min AMRAP: 42 DU’s 30 Wallballs (20/14) 18 C2B Pull-ups 6 Squat Cleans (185/125) Part 2: 4 Supersets: 8 Barbell Glute Bridge 90 Sec Plank Hold 20 Medball Tosses (20/14) STRENGTH:...
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Workout Of THE Day-2/21/2017
WOD: Part 1: HSPU Progressions Part 2: “Diane” 21-15-9 Deadlift (225/155), HSPU OLYMPIC LIFTING: Part 1: Behind neck press in Full Snatch Position 5×2 at 50% Part 2: Press in Full clean position 5×2...
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Workout Of THE Day-2/22/2017
WOD: Part 1: Muscle Up progressions Part 2: For time: 100cal Row, 50 Burpees to Target (6”), 20 Bar MU STRENGTH: Part 1: 5X5 DB Plank + Press 5X10 Hang snatch pulls, use straps if available Part 2: 15...
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Workout Of THE Day-2/23/2017
WOD: Part 1: 12 mins: Establish max height box jump Part 2: 12 min AMRAP: 9 Box Jumps (30/24), 6 KB Cleans (1.5pd/1pd), 3 KB Push Press OLYMPIC LIFTING: Part 1: Full Snatch 3 attempts per weight Part...
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Workout Of THE Day-2/24/2017 OPEN 17.1
Workout 17.1 For time: (Time cap: 20 minutes) 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40...
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Workout Of THE Day-2/25/2017
WOD: Part 1: In 12 mins: work to heavy hang clean triple Part 2: 3RFT: 500m Row, 8 Hang Power Clean (185/125), 16 C2B, 32 Abmat Sit-ups OLYMPIC LIFTING: Part 1: Clean and Jerk – Rising Bar, three...
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Workout Of THE Day-2/26/2017
WOD: Part 1: Squat Snatch 3×3 @ 75% 1RM Part 2: Every 2 mins for 5 Rounds: 3MU, 10 Bar Facing Burpees, Max Rep Squat Snatch (135/95) in remaining time. Rest 1 min btw rds
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Workout Of THE Day-2/27/2017
WOD: Part 1: 1K Row, 100 Air Squats, 1K Row Part 2: Finisher: 400m Farmer’s Carry (1.5pd/1pd) STRENGTH: Part 1: 5×5 KB Side lunges 5X10 Stiff leg DL Part 2: 16 Min EMOM M1 – 10 Burpees M2 3 Squat...
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Workout Of THE Day-2/28/2017
WOD: Part 1: Back Squat 5×6 @ 75% Part 2: 7 Rounds: 7 Thrusters (115/75), 7 C2B OLYMPIC LIFTING: Part 1: Snatch with pause at knees for 3 seconds, 7×2 to 70% Part 2: Power Clean and Power Jerk 7×2 at...
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Workout Of THE Day-3/1/2017
WOD: “McGhee” 30 min AMRAP: 5 Deadlift (275/185), 13 pushup, 9 box jumps (24/20) STRENGTH: Part 1: Wednesday 03/01 – 5X5 Bench Press – 5 X10 1 DB Tricep extension Part 2: 4 min Amrap 6 HSPU + 6 T2B 2...
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Workout Of THE Day-3/2/2017
WOD: Part 1: 11 min AMRAP 30 Air Squat 20 KB Swing (American)(2pd/1.5pd) 10 T2B Part 2: Superset: KB Bottom-Up Press (half kneeling) – As heavy as possible 3×10 Side Plank 3x:60 each side OLYMPIC...
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Workout Of THE Day-3/3/2017 OPEN 17.2
17.2 RX’D: Men use 50-lb. dumbbell Women use 35-lb. dumbbells Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans...
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Workout Of THE Day-3/4/2017
WOD: Part 1: Find 1RM Cluster Part 2: ( 16 min Cap) 3RFT: 15 Thrusters (95/65), 20 SDLHP (95/65), 30 Abmat Situps OLYMPIC LIFTING: Part 1: MAX Clean Part 2: Max Push Press Double
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Workout Of THE Day-3/5/2017
WOD: Part 1: Pullups 3x:40 secs max effort — rest 2 mins btw sets. Drill the kip extensively prior to start Part 2: 12 min EMOM: min1: 15/12 cal Row, min2: :30sec parallete L-Hold, min3: 15 ring rows,...
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Workout Of THE Day-3/6/2017
WOD: Part 1: Snatch 3×2 @ 80% Part 2: 14 min AMRAP: 40 DUs, 20 Power Snatch (95/65), 10 Burpee Box Jump Overs (24/20) STRENGTH: Part 1: 5X5 Shuttle sprint – 5X1 Sled push Part 2: 6 Rounds 4:00 mins...
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Workout Of THE Day-3/7/2017
WOD: Part 1: Front Squat 4×2 @ 90% Part 2: FT: 800m Run, 15-12-9 Deadlift, Hang Power Clean, S2O (155/105), 800m Run ( 800 m Run can be substituted with a 1k row in case of rain ) OLYMPIC LIFTING:...
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