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Category

Daily Workouts

WOD for 040419

April 3, 20190
Mobilize/Review Weighted Step-ups Strength: Hips/Glutes Every (3)-mins for (4) Rounds 10 Alt. DB/KB Weighted Step-ups (AHAP) 20 Russian KBS Metcon: For Time: 20-15-10-5 Double DB Squats (Front Rack Position) 50 Double Unders -Use KB’s in the Front Rack as needed per equipment- L1: 50/35, Unbroken DUs L2: 50/35, DUs L3: 35/20, 1/2 Att. (+) 1/2...
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WOD for 040319

April 2, 20190
Skill: Split Jerk Drills -Press in Split -Push Jerk in Split -Half Split Jerk Strength: Split Jerk Every 2 Mins for 5 sets: 1-3 Split Jerk (AHAP) (same weight) Metcon: Every (4)-mins for (3) Rounds Row 500/Run 400m (alt as desired) 100 Foot Sandbag/Dball Carry L1: 500m/400 row/Run, 150/100 L2:, 500m/400 row/Run, 120/80 L3: 350m/300m...
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WOD for 040219

April 1, 20190
Skill: Power Clean Complex Strength: Within (20)-mins.. Find Heaviest Weight/Set: 3-2-2-1-1Power Clean Complex: Clean Pull (+) Hang Power Clean (+) Power Clean Metcon: Against (12)-mins 4 Rounds For Time.. 9 Box Jump Overs7 Hang Power Cleans5 Bar Over Burpees3 Strict Pull-upsL1: 185/135, 24″/20″L2:135/95, 24″/20″L3: 105/75, 24″/20″ (Step-Overs)L4: DB HPC, 20″/17″ (Step-Overs)
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WOD for 040119

March 31, 20190
Mobility: Front Squats Mash Pause Front Squats: Week 2 Within 15-mins Find a Heavy FS with *0:07 in Bottom and 0:15 at the Top* Then, Apply 83% of what you found for a (3×3); with the same Above Pauses -30 Minutes to complete Heavy Single and Down Sets- Metcon: For Time: 20 Minute Cap 100...
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WOD for 033019

March 29, 20190
Teams of 3… Trade full rounds  12 min AMRAP 4 Squat Snatches 6 CTB Pull-ups 8 Box Jump Overs L1: 8 reps Snatch @ 135/85, 5 Bar muscle ups, 24″/20″ L2: 135/85, CTB, 24″/20″ L3: 95/65, Pull-ups, 24″/20″ L4: 75/55, Ring Rows or Jumping Pullups, 20″/17″ *rest 3 minutes* Within 12 minutes…. break up as...
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WOD for 032919

March 28, 20190
Skill: Kipping -Arch/Hollow -Active Shoulder Strength: Close Grip Bench & Rows A1)Tempo Close Grip Bench Press 4×6  @60-70% -4 ct lower A2)Bent Over Rows 4×10 Conditioning: For time (12 Min Cap) 2-4-6-8-10 Sandbag/Dball over shoulder 4-8-12-16-20 T2B L1: 8-12-16-20-24 T2B, 150/100 L2: As written T2B, 100/80 L3: 1-2-3-4-5 T2B or Knee 2 Elbow, 80/60 L4: Leg...
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WOD for 032819

March 27, 20190
Skill: Snatch Strength: Snatch/Burpee 4 Rounds: 5 Hang Power Snatch (increase weight each round) immediately into; 1min. AMRAP Lateral Burpees over the bar Rest 2min b/w sets Conditioning 2 Rounds: (cap at 15mins) 30 Double-Unders 20 Goblet Squats (with DB) 30 Double-Unders 20 DB Snatch 30 Double-Unders 20 box jump overs L1: Unbroken DUs, 70/50,...
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WOD for 032719

March 26, 20190
Mobilize for squats Strength: Paused Front Squat – Week 1 Work up to a max paused front squat of 7 seconds in the bottom, 15 seconds at the top Then use 80% of that max and perform 3×3 with the same pauses
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WOD for 032619

March 25, 20190
Skill: Rope climbs Strength: Strict Press (4×6 @ 60%)With a 0:03 negative on each rep Metcon: Every 3 min for 15-mins…200m run2 Rope ClimbsAMRAP HSPU L1: 400m Run, Legless, Strict HSPUL2: as writtenL3: 200m Run, 3 rope climb attempts or 4 pulls from seated, Pike pushupsL4: 100m Run, Pulls from seated, seated DB Press
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WOD for 032519

March 24, 20190
Front Rack Mobility and Foam Roll Strength: Power CleanTake 15 mins to find a heavy double for the day Metcon:For time (17 min cap) 500m Row/400 run20 Power cleans500m row/400 m run10 power cleans500m row/400 m run5 power cleans *Weight goes up each round L1: 185/135, 205/145, 225/155L2: 155/105, 185/135, 205/145L3: 115/85, 135/95, 155/105L4: Kettlebell...
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