Workout Of The Day

WOD Monday December 11th:

 A: Back Squat EMOTM for 5 minutes:
- 5 Back Squats using 74%B: Metcon (AMRAP - Rounds and Reps)AMRAP 20:
- 30 Dumbbell Snatches 50/35#
- 30 Box Jumps 24in./20in.
- 30 Calorie Row
- 30 Toes to BarC: Metcon (No Measure)Extra Credit
Run 1 mile at a moderate pace
 

Workout Of The Day

WOD Friday December 8th:

 

A: Deadlift (3 sets of 20)
Rx - 225/153, Int. 185/123

**Use the same weight each set

B: Metcon (AMRAP - Rounds and Reps)
- In Teams of 3 -
20 Min. AMRAP of:
- 7 Alt. DB Snatches
- 10/7 Cal. Row
- 7 Over the Rower Burpees
**Partners alternate rounds

Workout Of The Day

WOD Thursday December 7th:

 

A: EMOTM Clean Complex (Rx - 155/103, Adv. 185/123)
6 Hang Squat Cleans + 2 Push Jerks
5 Hang Squat Cleans + 3 Push Jerks
4 Hang Squat Cleans + 4 Push Jerks
3 Hang Squat Cleans + 5 Push Jerks
2 Hang Squat Cleans + 6 Push Jerks
** Use the same weight each round

B: Metcon (AMRAP - Rounds and Reps)
20 Min. AMRAP of:
- 7 Chest to Bar Pullups
- 7 DB Push Press 50/35#
- 7 BD Hang Squat Cleans 50/35#

- Adv. -
20 Min. AMRAP of:
- 2 Bar Muscle Ups
- 4 Strict Handstand Pushups
- 8 DB Hang Squat Cleans

Workout Of The Day

WOD Wednesday December 6th:

 A: Coffland (Time)

Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups

Workout Of The Day

WOD Friday December 1st:

A: Front Squat (3x3@80%, 3x1@90%)

B: Metcon (AMRAP - Rounds and Reps)
15 Min. AMRAP of:
- 4 Bar Muscle Ups
- 8 Front Squats 155/103#
- 12 Burpee Box Jump Overs 24in./20in

Workout Of The Day

WOD Thursday November 30th:

 

B: Metcon (Time)
5 Rounds for time of:
- 15 Deadlifts 155/103#
- 25 Sit Ups
A: Bench Press 
5 reps @ 70%
5 reps @ 73%
4 reps @ 76%
4 reps @ 79%
3 reps @ 82%
3 reps @ 82%

 

Workout Of The Day

WOD Wednesday November 29th:

A: Metcon (Weight)
EMOTM for 10 Minutes:
- 1 Power Clean + 1 Push Jerk
**Build to a Heavy Complex

B: Gwen (Weight)
Clean & Jerk 15-12- and 9 reps 

Workout Of The Day

WOD Tuesday November 28th:

 

A: 2k Row (Time)
Max Effort 2k Row

B: Metcon (No Measure)
For Quality:
15-12-9-6-3 of:
- Strict Deficit Handstand Pushups 4.5in/3in.
- Strict Toes to Bar

Workout Of The Day

WOD Monday November 27th:

 

A: Metcon (AMRAP - Reps)
EMOTM for 10 Minutes:
Min. 1 - 30% of Max Effort Chest to Bar Pullups
Min. 2 - 40 Double Unders

B: Metcon (Time)
3 Rounds for time:
- 10 Power Snatches 115/73# (Adv. 135/93)
- 20 box Jump Overs 24in./20in.
- 30 Wall Balls 20/30# (Adv. 30/20)

C: Metcon (Weight)
Extra Credit
EMOTM for 9 Minutes Complete:
- 7/5 Cal. Assault Bike
- 2 Squat Snatches

Workout Of The Day

WOD Wednesday November 22nd:

 

A: Metcon (Time)
For Time:
21 Push Presses 95/63# (Adv. 155/103)
21 Front Squats
21 Hang Power Cleans

Rest 2:00

15 Push Presses 135/93# (Adv. 175/113)
15 Front Squats
15 Hang Power Cleans

Rest 2:00

9 Push Presses 155/103# (Adv. 195/123)
9 Front Squats
9 Hang Power Cleans

Rest 2:00

6 Push Presses 185/123# (Adv. 215/123)
6 Front Squats
6 Hang Power Cleans

B: Metcon (AMRAP - Reps)
9 Minute Ladder of:
- 3 Box Jump Overs
- 3 Wall Balls 20/14#
**Up by 3's

Workout Of The Day

WOD Tuesday November 21st:

 

A: Metcon (AMRAP - Reps)
AMRAP 2:00
Strict Handstand Push-ups
Rest 1:00
AMRAP 2:00
Kipping Handstand Push-ups
Rest 1:00
Max Strict Press 95/63#
*Continuous motion, no pausing overhead or in rack

B: Metcon (AMRAP - Rounds)
Every 4 minutes for 20 minutes complete:
- 12 Toes to Bar
- 15 Deadlifts 185/123# (Adv. 225/153)
- 12/9 Cal. Assault Bike

C: Metcon (Time)
- Extra Credit Core -
Accumulate 2:00 min L-Sit

Workout Of The Day

WOD Monday November 20th:

 

A: Chest-To-Bar Pull-ups (Max Attempt)

B: Metcon (AMRAP - Reps)
2 Rounds:
25% of Max Unbroken Chest to Bar Pull Ups
35% of Max Unbroken Chest to Bar Pullups
45% of Max Unbroken Chest to Bar  Pullups

**Rest as little as needed between unbroken sets and rest 2:00 between rounds.
C: Metcon (AMRAP - Rounds and Reps)
15 Minute AMRAP of:
- 60 Double Unders
- 30/21 Cal. Row
- 15 Overhead Squats 115/73# (Adv. 155/103)
D: Metcon (Weight)
- Extra Credit -
7 Sets (Building to a Heavy):
Power Snatch +
Low Hang Squat Snatch +
Overhead Squat

 

Workout Of The Day

WOD Thursday November 16th:

 

A: Metcon (AMRAP - Reps)
3 Rounds of:
- 25% of Max Unbroken Pullups
- 35% of Max Unbroken Pullups
- 45% of Max Unbroken Pullups
**Rest as little as possible between unbroken sets, rest 2:00 between rounds

B: Metcon (AMRAP - Rounds and Reps)
Teams of 3:
Team of 3
AMRAP 20:
200 Meter Farmers Carry 70/53# KB
75/50 Calorie Schwinn Bike
200 Meter Farmers Carry 70/53# KB
75 Wall Balls 20/14#
** One partner working out at a time

Workout Of The Day

WOD Wednesday November 15th:

 

A: Metcon (Weight)
EMOTM for 5 Minutes:
- 5 Squat Cleans
**Use the same weight for all 5 minutes

B: Metcon (AMRAP - Reps)
AMRAP 4:
27/21 Calorie Row
21 Power Cleans 135/93#
15 Burpee Box Jump Overs 24in./20in.

Rest 4:00

AMRAP 4:
27/21 Calorie Row
21 Power Cleans 115/73#
15 Burpee Box Jump Overs 24in./20in.

Rest 4:00

AMRAP 4:
27/21 Calorie Row
21 Power Cleans 95/63#
15 Burpee Box Jump Overs 24in./20in

C: Metcon (AMRAP - Reps)
- Extra Credit -
10 Minute Recovery on assault bike

Workout Of The Day

WOD Tuesday November 14th:

 

A: Metcon (AMRAP - Reps)
Max Effort Handstand Pushups
Rest 3 minutes:
3 sets of 30% of Max Effort
* Rest as needed between sets

B: Metcon (Weight)
EMOTM for 10 Minutes:
- 2 Power Snatches

C: Metcon (Time)
5 Rounds for time of:
- 15 Power Snatches 75/53#
- 30 Double Unders
- 200m. Run

D: Metcon (AMRAP - Rounds)
Extra Credit
EMOTM for 14 Minutes:
Min. 1 - 15/12 Cal. Bike
Min. 2 - 15 V-Ups

Workout Of The Day

WOD Monday November 13th:

 

A: Metcon (Weight)
Back Squat
4 Rounds of:
- In a :30s window complete as many back squats as possible using 70% of your 1RM
**Rest 2:30 between sets

B: Metcon (AMRAP - Rounds and Reps)
20 Min. AMRAP of:
- 10 Thrusters 135/93#
- 30 Cal. Row
- 16 Chest to Bar Pullups

C: Metcon (Weight)
- Extra Credit -
EMOTM for 10 Minutes:
- 20 Double Unders + 1 Squat Snatch

Workout Of The Day

WOD Friday November 10th:

 

A: Metcon (Time)
3 Rounds for time:
- 7 Ring Muscle Ups (Int. 12 Chest to Bar Pullups)
- 50 Air Squats
- 10 Hang Power Snatches  115/73# (Adv. 135/93)

B: Weightlifting (Score is heaviest weight used on the first part)
Every 2 Mins. for 14 minutes (7 Rounds)
- 3 Hang Squat Cleans + 1 Jerk

Every 2 mins. for 10 minutes (5 Rounds)
- 2 Front Squats

Every min. for 3 minutes (3 Rounds)
- 1 Front Squat

C: Metcon (AMRAP - Reps)
Extra Credit
EMOTM for 10 minutes:
10/8 Cal. Row + Max Effort Strict Handstand Pushups with remaining time

Workout Of The Day

WOD Thursday November 9th:

 A: Metcon (Time)
For Time:
- 100 Double Unders
- 50 Sit Ups
- 200m. Run with D-Ball 50/30#
- 80 Double Unders
- 40 Sit Ups
- 200m. Run
- 60 Double Unders
- 30 Sit Ups
- 200m. Run
- 40 Double Unders
- 20 Sit Ups
- 200m. Run
- 20 Double Unders
- 10 Sit Ups
- 200m. Run

 

Workout Of The Day

WOD Wednesday November 8th:

 

A: Deadlift (6x3 reps - increasing weight each set)

B: Metcon (AMRAP - Rounds and Reps)
15 Minute AMRAP of:
- 10 Deadlifts 225/153# (Adv. 275/183)
- 15 Cal. Row
- 20 Wall Balls 20/14#

C: Metcon (AMRAP - Reps)
Extra Credit
4 Rounds of:
- 1 Min. Max Effort Cal. Assault Bike
- 1 Min. Max Effort Cal. Ski Erg
- 1 Min. REST