Workout Of The Day

WOD Friday June 22nd:

Deadlift (20 minutes to find your one rep max)


Metcon (Calories)
1 minute max cal assault bike Challenge


Metcon (AMRAP – Reps)
10 minutes or 3 attempts

max handstand push up

(or if you do not have handstand push up max reps of seated strict press)

Workout Of The Day

WOD Thursday June 21st:

2k Row (Time)
Max Effort 2k Row


Filthy Fifty (Time)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Workout Of The Day

WOD Wednesday June 20th:

Overhead Squat (15 minutes to find your one rep max)

Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Workout Of The Day

WOD Tuesday June 19th:

A: Power Clean (1x1)
build to a 1rep in 15 min

B: Metcon (2 Rounds for time)
15-12-9, reps for time;
Power Clean 115/75# +
Burpee

rest 8 min,

repeat

2 unique scores - as in;
3:40, 3:57
lactic repeatability - they should feel
horrible after these are done if they do them right.

int: KB Swings or Slam Ball + Burpee
rx: 95/65# + Burpee
adv: 115/75# + Burpee

Workout Of The Day

WOD Monday June 18th:

A: Back Squat (1x1)
then perform max unbroken reps at 85%

B: Baseline (Time)
CF Baseline; for time
Fot time:
500m row
40x Squats
30x Sit Up
20x Push Up
10x Pull Up

int: Push Ups from knee or toes; Jumping Pull Up

Workout Of The Day

WOD Friday June 15th:

Deadlift (AMRAP - Rounds)
15 min EMOM

Deadlift x3; 2020(2 seconds to the top, 2 to the bottom) tempo; build to moderate reps, not a max;

Bent Over Row x5
int: 2DB Bent Over Row x8; 21x1 tempo for int only(2 seconds up,1 sec pause, 1 sec down)

rx: Build to tough set of 5 w/barbell

 Strict HSPU x5-7 reps
int: Seated DB Press x8-10; 2020 tempo
rx: Strict HSPU x5-7 [can be broken up]
adv: Strict Deficit HSPU x5, unbroken

Metcon (Time)
Row
150m for time x4 sets
Rest 2 min
Score is highest and lowest time

Metcon (AMRAP - Reps)
Or

Bike
30 sec max cals x4 sets
Rest 2 min

Workout Of The Day

WOD Thursday June 14th:

A: Zercher Lunge 
x4.
Zercher Lunge x8 each leg

int: KB Box Step Up x8 each leg
rx: Build to tough set of 5 each leg, alternating legs

A: kb OH carry 
x4
1KB OH Carry
50-75' each way @tough load

b: Metcon (AMRAP - Reps)
Midline:
Full Tabata at each station; score is total reps
combined
rest 1 min after all 8 rounds & then rotate

1. Toes to Bar
int: Sit Up

Rest 1 min

2. bike for Cal

rest 1 min

3. 2KB OH Lunge
int: KB Lunge
rx: 53/35#

Rest 1 min

4. Row for Cal

rest 1 min

Workout Of The Day

WOD Wednesday June 13th:

A: PP+Sn Bal+OHS 
x5; build to moderate, for technique/Positioning

OHS/Snatch receiving Complex
1x BnSnatch Grip PP + 1x Snatch Balance + 1x OHS

int; OHS x5 reps w/2 second pause in bottom
for stability
rx; Build to tough set;

b: Metcon (AMRAP - Rounds and Reps)
15 min AMRAP;
Run 400m
21x OHS
Run 400m
15x Push Press
Run 400m
9x Power Snatch

int: 200m Run +
1DB Front Squat + DB Push Press +
DB Hang Power Snatch

Workout Of The Day

WOD Tuesday June 12th:

a: Metcon (Weight)
12 min EMOM;

min 1
 Power Clean 1.1; Build
rest 10 sec between singles
int: 3x Clean Grip DL + 3x Hang Power Clean
rx: Build to tough set of 2 singles

min 2
Weighted Dip;
Build to 1Rm
int: 2DB Floor Press to 5RMpost clean singles here and dip 1 rep in the other

Weighted ring dip (1x1)

B: Metcon (Time)
 5 Rounds for time; High Effort [8 min & under is goal]

5x Power Clean +
10x Burpee

int: 10x Slam Ball + 10x Burpee
rx: 135/ 93#
adv: 185/125#

Workout Of The Day

WOD Monday June 11th:

A: Back Squat 
x6. Wave Loaded;
 3, 2, 1, 3, 2, 1
rest 2 min after each set

int: 4-5 reps; moderate load; 31x1 tempo
working up in weight
rx: wave loaded: Build up first, then
3x70, 2x 80, 1x90
3x 75, 2x 85, 1x95%

post 95%

B: Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

Workout Of The Day

WOD Friday June 8th:

A: Metcon (AMRAP - Rounds)
15 min EMOM

Deadlift x3; 2020(2 seconds to the top, 2 to the bottom) tempo; build to moderate reps, not a max;

Bent Over Row x5
int: 2DB Bent Over Row x8; 21x1 tempo for int only(2 seconds up,1 sec pause, 1 sec down)

rx: Build to tough set of 5 w/barbell

 Strict HSPU x5-7 reps
int: Seated DB Press x8-10; 2020 tempo
rx: Strict HSPU x5-7 [can be broken up]
adv: Strict Deficit HSPU x5, unbroken

B: Metcon (5 Rounds for time)
 Row 100m Hard, rest 90-120 sec x5 sets

Workout Of The Day

WOD Thursday June 7th:

A1: Zercher lunge 
x4;
int: KB Box Step Up x8 each leg
rx: Zercher x6 each leg

build

A2: kb OH carry 
x4
1KB OH Carry
50-75' each way @tough load

b: Metcon (AMRAP - Rounds and Reps)
20 min AMRAP
50' Overhead Bumper plate Walking Lunge +
35x Double Unders +
+20x KB Hang Clean: 10x each arm [same # as carry]
50' Single Arm Farmers Carry Each Arm
+35x Double Unders +
20x Bumper Plate Sit Ups

int: Walking Lunge bwt +100x SIngle Unders +
rx: 25/10# plate; 53/35# - adjust up or down
adv: 45/25# plate 70/53# or heavier

Workout Of The Day

WOD Wednesday June 6th:

A: Snatch balance+ OHS 
x5
3x Snatch Balance + 3x OHS
build; rest 90-120 sec

int: 8 reps OHS w/1 second pause in bottom;
rx: Build;

Helen (Time)
3 Rounds for time of: 
400m Run 
21 Kettlebell Swings, 53# / 35# 
12 Pull-ups

Workout Of The Day

WOD Tuesday June 5th:

A1: Clean Complex 
x5
1x Clean pull + 1x Hang power clean + reset +1x Power Clean;

Build

int: 5x Clean Grip DL + 5x Hang Power CLean;
Sub down to technique work

rx: Build to tough set

A2: Weighted dips 
Weighted Dip x3 reps;
int: 2DB Floor Press x6-8 reps; 31x1 tempo
rx: Build to tough set of 3

B: Metcon (Time)
"Freddy's Revenge"

5 Rounds for time; [8 min & under]
5x Shoulder to Overhead +
10x Burpee

int: 10x 2DB Push Press + 10x Burpee
rx: 135/93#
adv: 185/125#

Workout Of The Day

WOD Monday June 4th:

A: Back Squat 
Wave Loaded Back Squat
4, 3, 2, 4, 3, 2,
Wave Loaded Back Squat;
4x 65, 3x 75, 2x 85%
4x 70, 3x 80, 2x 90%

F: 5 reps; 32x1 Tempo; build to moderate

post your 90%

B: Metcon (AMRAP - Reps)
3 sets;
1 min per station,
rotate/rest 1 min all 3 stations are complete

1. Row for Cal
2. Wall Ball
3. V-Up
rest 1 min

int: Light Wall ball +Sit Up
rx: 20/14#
adv: 30/20#

Workout Of The Day

WOD Friday June 1st:

Back Squat (1x3)

CFFB (AMRAP - Reps)
Quarter Gone Bad [CFFB]

5 Rounds For Total Reps in 15 minutes
15 seconds Thrusters (135/95 lb)
45 seconds Rest
15 seconds Weighted Pull-Up (50/30 lb)
45 seconds Rest
15 seconds Burpees
45 seconds Rest - go back to Thruster

int: 2DB Thruster + Ring Row
rx: as rx; scale weight DOWN for this one as needed
adv; 185/115# + Weighted Chest To Bar

Workout Of The Day

WOD Thursday May 31st:

A: Metcon (Distance)
Max handstand walk;

 max unbroken HS Walk -
best of  attempts4 attempts

A: Metcon (Time)
Wall Facing Handstand Hold
[sub down to plank as needed]

best of  attempts4 attempts

B: Constant Variance-Mixed Modal Tester (AMRAP - Rounds and Reps)
"Constant Variance" - Re-test]
Mixed Modal Tester;

in 35 min; go as far as you can in the following;
-Run 100m [or bike  10/8 Cal]
-KB Swings x15 [53/35#]
-Box Jump +Step Down x15
-Sit Ups x15
-DB Power Snatch x15 [alt arms - total reps]
-Row 150m

~start at any station, rest 90sec after each round~

int: Light Russian KBS + Box Step Up or Jump, + DB
hang power snatch

Workout Of The Day

WOD Wednesday May 30th:

A: Push Press (1x3)

b: Metcon (AMRAP - Rounds and Reps)
12 min AMRAP:

5x Pistol each leg
10x Shoulder to Overhead
30x Double Unders

int: 5x Jumping Lunges each leg + 10x 2DB Push Press + 60xSingle Unders fast
rx: As rx +95/65#
adv: 35/26# KB Pistol + 135/95# shoulder to overhead

Workout Of The Day

WOD Tuesday May 29th:

A: Metcon (Time)
Rowing; recovery/warm up/Fun pace;
not for death/sprint

Partner Rowing or Airbike;
in groups of 3; accumulate 2000m Row or
150 Cal Assault bike;

no 1 person rowing more than 100m at a time
or 8 Cal AB at a time

B: Deadlift (1x5)

C: Metcon (No Measure)
Choose 1:
AnAerobic Lactic Power Tests
Row; 4 sets @high effort;
30 sec on/30 sec off retest
[use the C2 Scoring Mechanism for this
to get proper judgement]

or

500m Row Retest

or

Assault bike; 1 min max cal effort.

rest 5-10 min, then repeat
whichever one you chose

5-10 min for mobility to finish.