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Category

Daily Workouts

WOD for 121617

December 15, 20170
Segment 1 (warmup): 3 rounds 200m easy jog 20 leg swings (each leg) 10 slow DB press Segment 2: With a partner, for time 200 cal row 150 db one arm snatch (50/35) 100 burpees *share reps Segment 3: 3 Rounds, Not for time Supine Ring Row x 10 reps Rest 45 seconds Hollow Rock...
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WOD for 121517

December 14, 20170
Segment 1 (warmup): 3 Rounds NOT for time: 20 Kettlebell Swings (face level) 10 Overhead Walking Lunges (using bumper plates) 5 Pullups Segment 2: Deadlift Work up to a heavy double (90%-ish) if it feels good go for a 2RM Segment 3: 21-15-9 reps: Power Clean (Rx: 135/95 S1: 105/75 S2: 85/55) Knees to elbows...
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WOD for 121417

December 13, 20170
Segment 1 (warmup): Complete 3 rounds at moderate pace 5 Pull Ups 20 Double Unders or 40 Singles 20 PVC Pass Throughs 10 Cal Rowor 100m Run Segment 2: Hang Squat Clean Work up to a heavy double for today Segment 3: 4 Rounds for time: 400m Run 25 Wall Balls (Rx: 20/14 S1: 16/12...
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WOD for 121317

December 12, 20170
Segment 1 (warmup, moderate pace): Jumping jacks – regular, clapping, cross 2×10 each Turkish Get Up (light) 2×5 each side Cossack squats (hands behind head) 2×10 each Segment 2: 6 Rounds, not for time 6 ring dips 6 pull ups 30sec HS hold on wall Scale as needed to complete each round unbroken Segment 3:...
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WOD for 121217

December 11, 20170
Segment 1 (warmup, at a moderate pace): 2 rounds: 15 Med Ball Cleans 10 Jumping Squats 8 Pushups 10m Crab Walk Segment 2: 3-3-3-3-3-3-3 reps 1st set around 55-60% Last set around 80% 1RM Segment 3: AMRAP 8 minutes: 7 snatch (Rx: 135/95 S1: 105/75 S2: 75/45) 21 Double Unders (S1: Attempts S2: Singles) Segment...
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WOD for 121117

December 10, 20170
Segment 1 (warmup, moderate pace): “Animal Crackers” Frog hop, bear crawl, crab walk, duck walk, leap frog, leap frog, inch worms and piggy backs. Each one to the end of the rig and back Segment 2: Take 15-20 minutes Work up to a heavy triple for today Segment 3: 15-12-9 reps of: Hang power cleans...
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WOD for 121017

December 9, 20170
Segment 1 (warmup): 3 rounds: 10 Box Step Ups (unweighted) 10 PVC Good Mornings 10 PVC OHS 5 Burpees Segment 2: AMRAP 30 minutes with a partner 400m run (together) 20 kb swings 70/52 20 Box Jump Overs 24/20 20 wall balls 20/14 *Team members will alternate tasks, with only one member working at any...
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WOD for 120917

December 8, 20170
Segment 1 (warmup): The “Junkyard Dog” warm-up, courtesy of Mike Burgener Partner 2 sits on ground with legs extended and arms raised parallel to the ground. Partner 1 starts the warm-up by standing behind partner 2’s right arm and then hops over partner 1’s right arm, legs and then left arm. Partner 1 is always...
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WOD for 120817

December 7, 20170
Segment 1 (warmup): 4 Sets – 2 Turkish Get Up R 10m Bear Crawl 2 Turkish Get Up L 10 Alternating Box Step Ups (tall box – focus on keep torso tall throughout step) Segment 2: Deadlift 5×2 3×3 All sets at 80% 1RM Rest 1:15 between sets Segment 3: For time 100 air squats...
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WOD for 120717

December 6, 20170
Segment 1 (Warmup): AMRAP in 5 minutes (moderate pace) 20 Double Unders/40 Skips 5 Burpees 10 Box Jumps 10 Walking Lunges Segment 2: 5 Rounds 15 T2B Rest 1 minute between sets Segment 3: Thrusters 5-5-5-5-5 reps Segment 4: AMRAP 9 minutes 10 DB hang squat cleans (Rx: 50/35 S1: 35/20 S2: 25/15) 5 Pullups...
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