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Category

Daily Workouts

WOD for 042318

April 22, 20180
Skill: Push Press Strength: 12-minute EMOM (3 Push Press at the percentages/minute) Minute-1: 60% Minute- 2: 65% Minute-3: 70% Minute-4: 75% **Reset back to minute-1 weight after minute 4 weight **If you dont have a 1RM to work off of, pick 4 challenging weights Metcon: 4 Rounds (1-minute per station) Squats while holding sandbag to...
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WOD for 042218

April 21, 20180
Metcon: 21-18-15-12-9-6-3 Toes-to-Bar Row for Calories L1: T2B (Try for Unbroken) L2: T2B (Think about only breaking things up 2-3/set) L3: K2E L4: Ab-mat Sit-ups
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WOD for 042018

April 19, 20180
Skill: Hang Snatch Strength: Hang Snatch 3-3-2-2-1 *Use the heaviest weight for each set *With a 20-min Running clock Metcon: 14 Min AMRAP 6 HSPU 12 Snatches 6 Pull-ups 12 Thrusters L1: Strict HSPU, CTB, 135/95 L2: Kipping HSPU, CTB, 95/65 L3: HR Push-ups, Kipping Pul-ups, 75/55 L4: Regular Push-ups, Ring Rows, DB Snatch/DB Thrusters
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WOD for 041918

April 18, 20180
Skill: Sumo Deadlift/Handstand Push-ups strength: Sumo Deadlift 3-3-3-3-3 **In Between sets: Pick a number of strict pull-ups and get after it. (4 sets) Metcon: Every 4-minutes for 16-minutes (x) Cal Row 30 KB Swings (Russian for all levels) 50m Right Arm KB Suit Case Carry 50m Left Arm KB Suit Case Carry **Reset a new...
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WOD for 041818

April 17, 20180
Skill: Warm-up/Review each of the stations Strength: Gymnastics Pull: Week 2 of 9… Every 3-minutes for 15-minutes 3 Strict Ring Pull-ups + 1 Ring Muscle-up + 4 Dips L1: 4 Strict Ring Pull-ups (+) 2 Ring Muscle-ups (+) 6 Dips L2: 3 Strict Ring Pull-ups (+) 1 Ring Muscle-up (+) 4 Dips L3: 5 Low...
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WOD for 041718

April 16, 20180
Skill: Power Cleans Strength: Every 30-seconds for 10-minutes.. 1 Rep every 0:30 seconds (x) 10 minutes *5 minutes at 60% and second 5-minutes at 65% Metcon: (2:00 Work) 1-min Rest (2:00 Work) 1-min Rest (2:00 Work) 1-min Rest (3:00 Work) Time Cap at 12-mins Always Start with: 15 Box Jump Overs Then in remaining time...
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WOD for 041618

April 15, 20180
Skill: Warm-up then Mobilize for Squats Strength: Week 3 of 9 Front Squats Part A: With a 15-minute running clock find a HEAVY Pause Front Squat (7 sec in bottom/15 in Front Rack position) then, Part B: With a 15-min Running clock Apply 85% of your “Heavy” for (3-3-3) Same Pauses as above Metcon: Against...
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WOD for 041518

April 14, 20180
5 Rounds For Time 20 DB Snatches 20 Burpees L1: 70/50 L2: 50/35 L3: 35/20 L4: 20/15
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WOD for 041418

April 13, 20180
16 Minute AMRAP: Both Teammates Complete 400 meter Run Buy In 8 Toes 2 Bar 6 Shoulder to Overhead 4 Burpees *1 Partner Works on AMRAP, Switch every full round *1 Partner Holds KB in Farmer’s Carry Position L1: 155/105, 70/52 L2: 135/95, 52/35 L3: 95/65, 44/30 5 Min Rest/Transition 5 Rounds for Time: (15...
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WOD for 041318

April 12, 20180
Skill: Dumbbell Squat Snatches Strength: Push Press: 8-6-4-2 Find your heaviest weight for each set Metcon: 13 Minute AMRAP 30 Wall Balls 20 Situps 10 Alt Dumbbell Squat Snatches L1: 30/20, 70/50 L2: 20/14, 50/35 L3: 14/12, 35/20 L4: 12/10, 20/15
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