Workout of the Day

WOD Wednesday October 17th:

A: Deadlift 
15-20 min to build to a 1 rep


B: 2k Row (Time)
Max Effort 2k Row

Workout Of The Day

WOD Tuesday October 16th:

A: Weighted Ring Dip 

int: Seated Strict Press; build to 5RM; 30x1
rx: Build to 1RM Weighted Dip or
max reps ring dips

B: Tail Pipe (Time)

Aerobic Power/CP Battery
3 RFT
400m Run +
10x hang Cleans
20x Burpee

int: 3RFT: 400m Run + 15x Ball Slam + 15x Burpee
rx: 135/95#
adv: 185/125#

Workout Of The Day

WOD Monday October 15th:

A: Thruster 

15-20 min
int: 3x Front Squat + 3x Push Press
rx: Build to 1RM from rack

B: Fran (Time)

21-15-9 
Thrusters, 95# / 65# 
Pull-ups


 

Workout Of The Day

WOD Friday October 12th:

Bear Complex 

Power Clean
Front Squat
Push Press
Back Squat
Second Push PressBear complex
5 times through=one set
one set every 4 min for 20 min;
Power Clean +
Front Squat +
Shoulder to Overhead +
Back Squat +
Shoulder to Overhead

building in load each set

int: 5 sets;
8x Hang Power Clean + 8x Front Squat + 8x Push Press

As rx; Build
each break = 10 burpee penalty on the spot.

Workout Of The Day

WOD Thursday October 11th:

A: DB prone row 

x4;
Prone Row x8; 3111; build
Hollow Rock x15

B: Metcon (No Measure)

x3;
 Chin over bar hold x20 sec
int: Top of ring row hold
rx: Chin over bar Hold
adv: Chest to bar hold

 L-Sit x20 sec
int: Tuck Hold
rx: L-Sit


C: 100 M Row (2 Rounds for time)

Row 100m @high effort x4 sets;
Score is highest & lowest set
rest 90-120 sec

Workout of the Day

WOD Wednesday October 10th:

A: Back Squat

x4 sets;
 Back Squat x5 reps;
long pause in bottom - build to moderate

B: Snatch Grip Sotts Press 

After back squats--

x4 sets
Snatch Grip Sotts Press x5 reps; Build

C: Metcon (AMRAP - Rounds and Reps)

Time Priority Nancy
12 min AMRAP
200m Run
15x OHS

int: KB Front Squat or Barbell OHS
rx: 95/65#
adv: 135/95#

Workout Of The Day

WOD Tuesday October 9th:

Fight Gone Bad (3 Rounds for reps)

hree rounds of:  
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps),  75#
Box Jumps, 20"  (Reps)
Push-press (Reps), 75#
Row (Calories) 
1-minute rest

Workout Of The Day

WOD Monday October 8th:

A: Close Grip Bench 

build to a 1 rep in 15 min

B: Metcon (Time)

10, 9, 8, 7, 6, 5, 4, 3, 2, 1
reps for time

int: Russian KBS + Burpee
rx: 53/35# + Burpee
adv: 70/53# + burpee


 

Workout Of The Day

WOD Wednesday October 3rd:

A: Overhead Squat 
x 4-5 sets.Pause Overhead Squat
2 SECOND PAUSE
 x5;
Build to moderate set of 5 reps;
int: 22x2 tempo; 6reps
rx: 22x2 tempo; 5 reps;
adv: Close Grip OHS x5; 22x2 tempo


B: Metcon (AMRAP - Reps)
TABATA
start at worst station; score is lowest set at each station

Row for Cal
DB Hang Power Snatch; alt arms 50/35
Box Jump + Step Down
1DB Overhead Squat; alt as needed

Workout Of The Day

WOD Tuesday October 2nd:

A1: Single arm half kneling press 

x4; sets; build

 x6 each arm
build;
@3111 tempo each arm, build

alt with A2

A2: DB reverse lunge 

x6 each leg
rx: 2DB reverse Lunge: suitcase [hands by side]
adv: 2 db in front rack
(james don't yell at me because there isn't an adv button)

B: Metcon (Time)

21-15-9 reps for time
Push Press 75/53#
Barbell Front Rack Lunges [total steps]
Toe to Bar

int: 30-20-10;
2DB Light Push Press + DB Lunge + Sit Ups
adv: 95/65# +Lunge +T2B


 

Workout Of The Day

WOD Monday October 1st:

Metcon (AMRAP - Rounds and Reps)

12 minute AMRAP
-200 m run
-21 push up
-12 deadlifts 185/125


Metcon (Weight)

DB Bench Press
3 rounds  of 12 reps

Workout Of The Day

WOD Thursday September 27th:

 A: Bulgarian Split Squats 

x8 per leg; 30x1(3 sec down)
int: 8 reps KB Box Step Up Each Leg [All L, then all R]
rx: build holding DB/KB; 8RM; 30x1 each leg

B: Metcon (Time)

Aerobic Muscle Endurance; "Karnie"
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/3-1 single unders or double unders
adv; Unbroken Reps each;
if you break you must do that movement's reps again

Workout Of The Day

WOD Wednesday September 26th:

A: Chest-To-Bar Pull-ups 

5 min AMRAP
int: Unbroken Ring Row; 1010 tempo
rx: Unbroken CtB + remaining reps
adv: Unbroken MU + remaining reps

+ total reps in remaining time

post your unbroken score then total in comments

a: Bar Muscle-ups 


B: Metcon (Time)Aerobic Power;
[Goal time 12min]

800m Run +
25x V-Up
50m Farmers carry [25m out L/25m Back R]
400m Run
20x V-Up
50m Farmers Carry [25/25]
200m Run
15x V-Up
50m Farmers Carry [25/25]

int: Light Load Carry + Sit Ups
rx: 53/35# [sub to suit case sit up as needed]
adv: 70/53

Workout Of The Day

WOD Tuesday September 25th:

A: Strict Handstand Push-ups 

5 min AMRAP: Strict HSPU;
max reps + unbroken reps

int: Seated DB Press
rx: Strict HSPU
adv: Defecit: Hands on 45/25# plates

post unbroken then total in comments

B: Metcon (AMRAP - Rounds and Reps)

Lactic Power Testers -
HIGH Effort
2 min AMRAP;
9x Power cleans
95/65#
9x Burpee box jump over 24/20"
9x Shoulder to overhead 95/65#
9x Burpee box jump over 24/20"

Rest 6 min; repeat;
start at beginning

int; 6x Slam Ball or 2DB Hang Power Clean
6x Burpee,
6x 2DB StO

adv: 135/95# /30/24"


 

Workout Of The Day

WOD Monday September 24th:

A: Clean and Jerk (1x1)

Build to a 1 rep

one every 2 min for 14

Buad : Quad Burn (Time)

Front Squat 50 reps from ground for time:
7 min cap;

int: 2KB/DB
rx: 135/95#
adv: 50% of today's 1RM or 185/125#


 

Workout Of The Day

WOD Friday September 21st:

Front Squat 

15 min to build, then perform 3 singles at 90%
50, 60, 70, 80, 85, 90/3 singles [or a tough set
they can perform for 3 singles]

int: work up to a set they can do for
3 sets of 5 at 30x1 tempo - 3 sets across

B: Metcon (AMRAP - Rounds and Reps)

10 min AMRAP
10x Push Ups
10x Toe To Bar
10x Push Ups
10x Pull Ups
Run 100m

int: Scaled Push Up/Sit Up/Push Up/Jumping Pull Up

adv: Ring Push Ups + CtB Pull Ups

Extra: Metcon (No Measure)

YTLW 3x5 each letter +
Band Pull Aparts 3x2

Workout Of The Day

WOD Thursday September 20th:

A: Metcon (No Measure)x3 working sets
1. Bulgarian split squat x5; 3111 tempo; sets across
int: KB Box Step Up x6-8 reps each leg
rx: Holding KB in Front Rack
adv: 2KB in front Rack

2. Chainsaw Row x5 each arm; 2011; sets across
int: 2DB Bent Row x8-10 reps; 3111 tempo
rx: at last weeks tough set of 5 @2011


B: Metcon (AMRAP - Reps) 10 min "Karnie"
Wall Ball + Dub

2 min max double under
2 min max wall ball
90 sec max dub
90 sec max wall ball
60 sec max dub
60 sec max wall ball
30 sec max dub
30 sec max wall ball

-go deep on each set for reps!

int: Singel Unders + WB
rx: Double Unders +WB
adv: 30/20#

Extra: Metcon (No Measure)3x12 Single Leg Banded Glute Bridge
3x15 V-Up

Workout Of The Day

WOD Wednesday September 19th:

Strict Press

15 min to build to a 1rep

int; 5rm seated db strict press


B: Metcon (Time)

For time: high effort!

21x Burpee
18x Power clean
15x Burpee
12x Shoulder to overhead
9x Burpee
6x Power Clean
3. Burpee

int: Russian KBS + 2DB Push Press
rx: 115/73#
adv: 135/93#

Extra: Metcon (No Measure)

2x20 Banded Tricep Pull Downs
2x12 Banded Good Mornings
2xYTLW x5 each letter

Workout Of The Day

WOD Tuesday September 18th:

A: Metcon (No Measure)

Skill/Core Tests;
 L-Sit for time;
int: Tuck Hold
rx: L-Sit

2. Side Plank L/R for time
rx: Side Plank
adv: Side Plank holding DB in extended hand

B: Metcon (AMRAP - Rounds and Reps)

15 min AMRAP
200m Run +
100m Run w/45x25# Bumper plate Carry +
20x Bumper Plate Sit Up

int: 200m Run + 100m Light Object Carry + 20x Sit Up


Extra: Metcon (No Measure)

Turkish Get Up x15 each arm for quality