Workout Of The Day

WOD Thursday August 16th:

A: Metcon (No Measure)

x3; For quality

1. Single DB Row + Single Leg DL x8 reps each
int: 2DB Row + 2DB DL x8 reps
rx: Build

2. lateral Lunge x8 each side
F: bodyweight;
rx: build

3. Hollow Rock x20

B: Metcon (Time) 

5 Rounds for time:
 [20 min cap]
400m Run +
20x Push Up
15x T2B +
10x KB Hang Clean [5/arm]
10x KB Reverse Lunge[5/leg] [same load on the kb]

Workout Of The Day

WOD Wednesday August 15th:

A: Snatch Complex

x5; One set every 2 min for 10 min
1x Snatch High Pull +
1x Below Knee Power Snatch,
reset +
1x Power Snatch

2x through of this complex = 1 set

B: Snatch Pull One set every 2 min for 6 min

Snatch High Pull;
reset each rep; NO dropping from top

rx: Snatch High Pull x5 reps @moderate load
75-80% of 1RM
adv: Snatch High Pull x3 reps @85-90% 1RM
--no, there is no adv button b/c its a strength

C: Grannie (Time)"Grannie"
[Grace/Annie combo]

30 reps for time;
10x Power Clean + Push Jerk +
50x Double Unders
8x PC + PJ
40x Double Unders
6x PC + PJ
30x Double Unders
4x PC + PJ
20x Double Unders
2x PC + PJ
10x Double Unders

int: 3-1 singles
rx: As rx; 135/95#
adv: 165/105# + unbroken double Unders


 

Workout Of The Day

WOD Tuesday August 14th:

A: Hang Squat Clean

build to tough single rep; one set every 2 min
for 14 min

B: 1 1/4 Front squat  

x3 reps
3 sets; one set every 2 min for 6 minuse the same weight as last week

C: Metcon (AMRAP - Rounds and Reps) 

10 min AMRAP;
15x Wall ball +
10x Pull Up +
5x Ring Dips

Workout Of The Day

WOD Monday August 13th:

 A: Metcon (Weightx4
one set every 4 min for 16;
6x Strict HSPU
12x 2DB Seated DB Press
20x DB Overhead Tricep Extension
or Banded Tricep Pull Down

int: 5x Seated DB Press + 10x + 15x
rx: Strict  HSPU
adv: Deficit HSP

B: Metcon (AMRAP - Reps) 4 sets; 17 min

30 sec per movement x3 movements;
no rest to transition;

rest 3 min after all 3 movements are complete

Row or Bike for Cal +
DB Power Snatch alt arms +
Lateral Burpee Box Jump Over

Workout Of The Day

WOD Thursday August 9th:

A: Snatch Complex 

 One set every 2 min for 10 min;
2x Snatch Pulls +
2x Below Knee Pwr Santch +
RESET(this doesn't mean rest and walk away from your bar) +
2x Power Snatch

int: w/ empty Bar

B: Snatch Pull  Snatch High Pull;
one set every 2 min for 6 min
RESET each rep; no dropping from top;

int: 1DB Hang High Pull x5 each arm for technique
rx: 5 reps for technique @70-75% of 1RM

C: Metcon (AMRAP - Reps)10 min for max reps;
2 min Double Unders
2 min Power Clean
90 sec Double Unders
90 sec Push Jerk
60sec Double Unders
60 sec Power Clean
30 sec Double Unders
30 sec Push Jerk

WOD Wednesday August 8th:

WOD Wednesday August 8th:

A: Metcon (No Measure)

Ax3 for quality;
--  Single Leg DL x8 each leg
int: 2DB DL x8 reps
rx: Build

--lateral Lunge x6-8 each leg
rx: holding KB/DB

-- Hollow Rock x15

B: Metcon (AMRAP - Rounds and Reps) 18 min AMRAP
200m Run
12x KBS 50/35#
9x T2B
6x KB front rack Walking Lunge [each leg] 50/35#

Workout Of The Day

WOD Tuesday August 7th:

A: Metcon (No Measure)

Ax3;
one set every 5 min for 15 min;
6x HSPU
12x 2DB Seated DB Strict Press
20x DB Overhead Tricep Extension
or Banded Tricep Pull Down

int: 5x Seated DB Press + 10x + 15x
adv: Strict HSPU

B: Metcon (AMRAP - Reps)5 sets;
[15 min total]

20 sec @ all x3 movements;

Bike for Cal +
DB Power Snatch alt arms +
Lateral Burpee over DB
rest 2 min x5 sets;

Workout Of The Day

WOD Friday August 3rd:

A: 10-Rep Back Squat Max

You will have 15 minutes to find a 10 rep max back squat

B: Jump Squat Kip (Time)6 RFT
40 Double Unders
20 Wall Ball
10 T2B

Workout Of The Day

WOD Thursday August 2nd:

A: Strict Press Strict Press x5 reps;

b: Handstand Hold (Time)int:Piked box hold
rx: Wall Facing Hold
adv: Freestanding HoldKathryn this is for you :)


C: Metcon (AMRAP - Reps) Lactic Power Repeater Repeater Repeater;
3 sets; 90 sec on; 3 min off

Row 150/125m +
15x Hang Power clean+
remaining time max rep Burpee box jump over
score is total BBJO

int: 10x Slam Ball + remaining time Burpees
rx: 95/65# + 24/20
adv: 115/75# + 30/24"


 

Workout Of The Day

WOD Wednesday August 1st:

A: L Hold (Time)L-Sit/Core: For time
int: Tuck Hold

B: SIngle leg RDL Single Leg Deadlift x8 reps/leg;
int: 2DB RDL x8 reps
rx: Single Leg RDL


C: Metcon (AMRAP - Reps)Tabata Low Score at each station;
rest 1 min & rotate after all 8 intervals are complete;
score is low score at each movement(count all 32 rounds individually)

1. Pistols

2. Push-ups

3. Sit ups

4. Row for Cal/bike

start at worst station & rotate through


 

Workout Of The Day

WOD Monday July 30th:

A: Metcon (Time)

MU Skill work & attempts;

int: Chin over bar hold; for time;
or top of ring row hold for time
rx: Ring MU Attempts x3 sets; for practice
adv: Strict Ring MU max reps unbroken; 1-2 attempts


A: Muscle-ups if you do rx/adv put your reps here

b: Nicole (AMRAP - Rounds and Reps)

20-Minute AMRAP of: 
400m Run 
Max Rep Pull-ups


 

Workout Of The Day

WOD Friday July 27th:

A: Hang Power Snatch (6x2) 

one set every 2 min for 12 min build

B: Metcon (Time)

Run+Power Clean
One set every 3 min for 15 min

400m Run+ 3 Power cleans
@snatch weight or heavier (same weight across all sets)

Score is slowest roundPost weight to comments

Workout Of The Day

WOD Thursday July 26th:

A: Metcon (No Measure)
3 ROUNDS:

SL (db/kb) Cross Body RDL x8/leg

Dragon Flag: ; slow eccentric
int: 4 reps x4-5 sec per rep [knees can be bent/tucked]
rx: 3 reps 6-7 seconds

2KB Front Rack Farmers Carry x100'

FOR QUALITY

B: Metcon (AMRAP - Rounds and Reps)
25 min AMRAP
Double Under x25
Tuck ups  x20
Push Up x15
Box Jump Over x10
DB Renegade Row x5
rest 60 sec active

Workout Of The Day

WOD Wednesday July 25th:

A: Metcon (Weight)
x4 rounds

1. Seated Legs Straight
Strict Press x8 reps;
arms together;

rest 30 sec; build

2. Handstand Hold; rest 60 sec
int: wall walk x4 reps: [sub to plank x30 sec]
rx: HS Hold against wall x30 sec

B: Metcon (2 Rounds for time)
One Set every 5 min for 20 min;
*High Effort

6x Burpee Over Bar+
8x Power Clean+Push Jerk +
10/7 Cal Row

rest remaining time
score is fastest & slowest time

int; 8x Burpee + 8x KBS or Slam Blal + 8/6x Cal Row

Workout Of The Day

WOD Tuesday July 24th:

B: Metcon (Weight)
6x Strict Chin Up
12x Ring Row
20x db Bicep Curls

One set every 4 min for 16 min

C: Metcon (AMRAP - Reps)
 One Set every 2 min for 12

Run 200m +
Unbroken T2BRun does not count as a rep

Workout Of The Day

WOD Monday July 23rd:

Clean Complex 
one set every 3 min for 15 min; Build to moderate/tough set

2 Clean pulls +
2 Hang Squat Clean +
2 Front Squat +
2 Split Jerk

Metcon (AMRAP - Reps)
 5 sets through; start at worst station

30 sec on/30 sec off for max reps at each station;

1. Row for Cal

2. Pause Front Squat w/2 sec pause in bottom each rep
@60% of 1RM; out of a rack.

3. Single Arm Heavy KB/DB Strict Press [alt arm as needed]
at a challenging weight.

Workout Of The Day

WOD Tuesday July 17th:

A: Clean Complex 
3x Power Clean
3x Front Squat
3x Split Jerk
one set every 2:30 for 12:30; 5 sets;

BUILD

B: Metcon (No Measure)
15 min EMOM
start at your worst station and rotate through

min1:
2DB Push Press x6 reps w/1 second pause overhead
Heavy, build

min 2:
3 sec Pause Front Squat x4 reps; 3 second pause in bottom each rep, build to tough set

min 3:
Clean Extension x5 reps; reset each rep;  build
should be close to 80-85% of 1RM squat Clean

C: Max cals: bike (AMRAP - Reps)
:30 max cals on the bike

Workout Of The Day

WOD Thursday July 12th:

B: Metcon (Time)
Aerobic Muscle Endurance;
For time; 20 min cap;

50-40-30-20-10 for time;
Wall Ball 20/14#
Double Unders

int: 40-30-20-10
Wall Ball Light/double for single unders

adv; Unbroken Reps;
if you break you must do that movement's reps again

A: Pistols 
int: Build to 8RM each leg box step up
rx: max rep unbroken pistol each leg [no more than
60 sec per leg - must stay in place & no putting foot down
or holding anything]
adv: Build to weighted 1RM Pistol each leg

A: Weighted Pistol 
adv: Build to weighted 1RM Pistol each leg

Workout Of The Day

WOD Wednesday July 11th:

A: Handstand Push-ups 
5 min AMRAP:
unbroken reps+ max
int: Seated DB Press
adv: Defecit: Hands on 45/25# plates

B: Metcon (AMRAP - Rounds and Reps)
2 min AMRAP;
yes, i said 2 min

9x Power cleans 95/65#
9x Burpee box jump over 24/20"
9x Shoulder to over head 95/65#
9x Burpee box jump over 24/20"

Rest 6 min; repeat;
start at beginning