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Workout Of THE Day-3/28/2017
WOD: Part 1: HSPU Practice Part 2: FT: 50 Jumping Lunges, 40 T2B, 30 Slamballs (35/25), 20 HSPU OLYMPIC LIFTING: Part 1: Max Power Snatch Part 2: Power Clean + power Jerk 7×2 at 75% FitWOD: Part 1:...
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Workout Of THE Day-3/29/2017
WOD: Part 1: 6 min EMOM: 2 Squat Cleans @ 80% Part 2: 3RFT: 10 Thruster (135/95), 15 Cal Row, 20 Burpees Over Rower STRENGTH: Part 1: Groups of 4 – 45 sec work – P1 – knee sliders P2 – KB hold P3 –...
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Workout Of THE Day-3/30/2017
WOD: Part 1: Push Press 5-4-3-2-1-1-1 Part 2: 15 min AMRAP: 10 DB Box Step Overs (50/35) (24/20), 400m Run OLYMPIC LIFTING: Part 1: Power Snatch + Hang Snatch 3, 3, 2,2,2,1,1 to 80% Part 2: Power...
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Workout Of THE Day-3/31/2017
WOD: “ANGIE” 100 Pullups 100 Pushups 100 Abmat situps 100 Air Squats STRENGTH: Part 1: Bench press 4X16 @ 40% – Tricep Ext 4X8 – 4X8 incline bench Part 2: 10 Min EMOM- M1 – 10 Power snatches 135/95 M2...
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Workout Of THE Day-4/1/2017
WOD: Part 1: 10 min EMOM: Power Clean + Squat Clean + Front Squat (75%) Part 2: 12 min AMRAP: 3 Power Clean (185/125), 6 Front Squat (185/125), 9 Burpee over Bar OLYMPIC LIFTING: Part 1: Full Snatch...
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Workout Of THE Day-4/2/2017
WOD: Part 1: Every :90 for 7 Rds: 3 Split Jerk @ 70% (3 sec pause in receiving pos.) Part 2: 2Rds: 25 S2O (95/65), 25 T2B Buy out: 1K Row
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Workout Of THE Day-4/3/2017
WOD: 25 min EMOM min1: 15 Wallballs (30/20) min2: 15 Cals Rower min3: 18 Abmat Situps min4: 12 Cal AB min5: 15 KB Swings (1.5pd/1pd) STRENGTH: Part 1: P! – GHDBE P2 – Slider step backs P3 – 1/4...
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Workout Of THE Day-4/4/2017
WOD: Part 1: For Time: Buy In: 100 DUs (50 attempts, 50 singles) 50 Deadlift (135/95) 40 Hang Power Clean 30 Front Squat 20 OHS 10 Power Snatch *3 Burpees for each drop of the bar Part 2: 3 Rounds Not...
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Workout Of THE Day-4/5/2017
WOD: Part 1: Partner 3K Row, Split in 300m increments Part 2: 9 min AMRAP: 15 DB Thrusters (50/35), 15 Ring Pushups STRENGTH: Part 1: P1 Barbell twist P2 DB Thruster P3 Ball slams Part 2: Bench Press...
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Workout Of THE Day-4/6/2017
WOD: Part 1: Death By 10m Part 2: Superset: Golbet Bulgarian Split Squat 4×12, Rus. KB Swing 4×20 (2pd/1.5pd) OLYMPIC LIFTING: Part 1: MAX Jerk From Rack (Front Rack) Part 2: Front Squat 5×2 at 90% of...
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Workout Of THE Day-4/7/2017
WOD: Part 1: DB Bench Press w/ semi-supinated grip 4×6, HEAVY Part 2: For Time: 30 Manmakers (50/35) Pushup Row Pushup Row Squat Clean Thruster OR Pushup Row Pushup Row Power Clean Front Squat Push...
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Workout Of THE Day-4/8/2017
WOD: Part 1: Box Back Squat 3×5 @ 85% 1RM Part 2: In 13 mins: 20 Power Cleans (185/125), 20 S2O, 20 Back Squats, Max Bar Facing Burpees in remaining time OLYMPIC LIFTING: Part 1: Max Hang Clean Part...
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Workout Of THE Day-4/9/2017
WOD: Part 1: 8 min EMOM: 2 Hang Squat Snatch (knee) @ 70% Part 2: FT: 15-12-9 Squat Snatch (135/95), Box Jumps (30/24)
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Workout Of THE Day-4/10/2017
WOD: Part 1: 10 mins Kip drills, then 6 min EMOM of complex: 5 Pullups, 3 C2B (goal is to complete unbroken on every set) Part 2: “Chelsea” – EMOM 30: 5 Pullups, 10 Pushups, 15 Air Squats STRENGTH:...
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Workout Of THE Day-4/11/2017
WOD: Part 1: 15 min kipping HSPU work, then 5 min EMOM complex: 3 Strict HSPU, 5 Kipping HSPU Part 2: 20 min AMRAP: 12 Hang Power Clean (155/105), 200m Plate Farmer’s Carry (25/15), 12 HSPU OLYMPIC...
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Workout Of THE Day-4/12/2017
WOD: Part 1: 7 min EMOM 3 Push Press + 1 Push Jerk @ 75% Part 2: 7 min AMRAP 7 Deadlift (95/65) 7 S2O 7 Burpee over Bar –Rest 2 mins– 5 min AMRAP 5 Deadlift (135/95) 5 S2O 5 Burpee over Bar –Rest 2...
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Workout Of THE Day-4/13/2017
WOD: Part 1: Seated Box Jump 5×3 @ 80-85% max height Part 2: Partner WOD 10 Rounds (5each) 15/12 Cal Row 20 Jumping Lunges 12 KB Swings (Am.) (2pd/1.5pd) OLYMPIC LIFTING: Part 1: Hang Power Snatch 7×2...
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Workout Of THE Day-4/14/2017
WOD: Part 1: 5 min EMOM: 3 Thrusters @ 80% Part 2: 5RFT: 10 Thruster (115/75), 15 T2B, 50 DUs* 5 Burpee Penalty for Breaking STRENGTH: Part 1: 4 Rounds – P1 Wall ball side toss P2 toss P3 Strict press...
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Workout Of THE Day-4/15/2017
WOD: Part 1: “Elizabeth” 21-15-9 Power Clean, Ring Dips Part 2: Superset: single leg RDL 4×10 ea leg, 4x:60 Chinese Plank, Supine Hollow Hold + single Leg Tuck w/ KB 4×15 ea leg OLYMPIC LIFTING: Part...
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Workout Of THE Day-4/16/2017
NO WODS: OPEN GYM 5:30-7:30 pm. Wishing everyone a Happy Easter.
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