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Daily Workouts

WOD for 041719

April 16, 20190
Skill: Bracing in the Squat How to Breathe when Squatting Strength: Front Squats Paused Front Squat Cycle – Week 4 A) max weight with 5 seconds in bottom, 12 second in top  B) 3×3 same pause @80% max weight Conditioning: 8 Min EMOM 15 DUs 5 DB Thrusters *both movements in the same minute L1:...
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WOD for 041619

April 15, 20190
Skill: Strict Pull-ups & Dips Scaling options for both  Strength: Pull-ups & Dips SSPT Week 1  Take 5 minutes to test out Max reps of both Strict Pull-ups & Strict Dips  SSPT Week 1  Perform the below reps for both pull-ups and dips… choose your rep scheme based on your max reps from testing. -15...
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WOD for 041519

April 14, 20190
Skill: Power Clean Technique Strength: Power Cleans 3 – 3 – 3 – 3  @65% Increase weight each set if possible  Metcon: (3) 4 min AMRAP / 2 min rest 8 Bar over Burpees 8 Hang Power Cleans L1: 10 Bar Facing Burpees, 185/125 L2: 8 Bar Over burpees or 5 Bar Facing Burpees, 135/95...
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WOD for 041219

April 11, 20190
Review the Stations Strength: Glutes and Abs Every 4 Mins x 4 sets -6/each Loaded Front Foot Elevated Split Squat…loaded Suitcase or KB Front Rack -:30 Wallsit -10-15 Weighted Overhead Situps -16 mins- Conditioning: 5 Rounds for Time: 15 Min Cap 15 Pushups 12 Alt. DB Snatches 9 Hang Squat Cleans L1: 135/95, 70/50, Ring...
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WOD for 041119

April 10, 20190
Skill: Toes 2 Bar Strength: Strict Press/Weighted Plank 3×10 @ 50% of 1RM Complete a :30 Weighted Plank after each set of press Conditioning: Every 4 Mins x 5 sets… Run 200 Meters 10 Toes 2 Bar 6 Burpee Box Jump Overs *Add 1 Rep to the  T2B each round “-If you don’t complete a set...
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WOD For 041019

April 9, 20190
Skill: Power Position Review Strength: Snatch High Pull + Muscle Snatch Snatch High Pull from 1st Position: 3×5 Muscle Snatch from 1st Position 3×5 Add some weight, but the muscle snatch should keep everything relatively light Against 13 Mins… For Time: 10-8-6-4-2 -Deadlifts- 1-2-3-4-5 Bar Muscle Ups L1: 315/225, 3-4-5-6-7 BMU L2: 255/175,  L3: 185/125, 2x...
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WOD for 040919

April 9, 20190
Skill: Front Squat Mobility / Warmup Strength: Pause Front Squats (Week 3 of 9) a) Build to a Heavy Single @ 7 sec pause bottom/15 sec pause top b) Take 85% of heavy single and do:  3×3 @ 7 sec pause bottom/15 sec pause top Metcon: 8 Min EMOTM Evens: 50 Double Unders Odds: 10...
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WOD for 040819

April 7, 20190
Skill: Elbow Position in the HSPU Strength:  Strict HSPU Every 90 secs x 5 sets (X) Strict HSPU (up to 15lb plate + Abmat) -Athletes  choose a number they can easily repeat across all 5 sets Scales: :30 HS Hold against wall Close Grip Pushups Pike Pushups Metcon: 2 Min On/2 Min Off x 3 sets 10...
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WOD for 040619

April 5, 20190
With a Partner!! Against (15)-mins…For Time! 30 OHS  200m Double KB FR Carry (Trade 100m) 10 Muscle-ups  200m KB FR Carry (Trade 100m)  30 OHS  L1: 155/105, 70/52, Ring Muscle-Ups  L2: 115/85, 52/35, Ring or Bar Muscle-Ups  L3: 75/55, 35/25, 20 Jumping CTB L4: Goblet Squats, 25/20, 20 Ring Rows  (Rest 3-mins) Trading Minutes-For (10)-mins…...
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WOD for 040519

April 4, 20190
Skill: Overhead Squat Prep –Learn safe positions and modifications/progressions for the Overhead Squat Strength: Overhead Squat: 4×3 @ Moderate Weight Focus is on position over weight, not a heavy triple Metcon: Against (24)-mins… With a Partner (8) Rounds (4/Person) Trade Full Rounds 20/15 Cal. Row 10 HSPU 5 Snatches (Power or Full) L1:155/105, 4″/2″ Deficit...
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