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Category

Daily Workouts

WOD for 111617

November 15, 20170
Segment 1: Push Press: 4 reps @ 65% 6 reps @ 75% 3×4 @ 80% Rest as needed b/w sets Segment 2: Every 3 Minutes for 9 Minutes 200 Meter Run 21 KBS (52/35) 12 Dips Scale Options: *1 Muscle Up + 6 Dips *Ring/Bar/Box Dips
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WOD for 111517

November 14, 20170
Segment 1: AMRAP 4 minutes: 27 Calorie Row 21 Power Cleans (Rx: 135/95 S1: 105/75 S2: 75/45) 15 Burpees Over the bar Rest 4:00 Segment 2: AMRAP 4 minutes: 27 Calorie Row 21 Power Cleans 15 Burpees Over the bar Rest 4:00 Segment 3: AMRAP 4 minutes: 27 Calorie Row 21 Power Cleans 15 Burpees...
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WOD for 111417

November 13, 20170
Segment 1: Handstand Pushups Max Handstand Pushups Rest 3:00 3 Sets of 30% rest as needed between Segment 2: Power Snatch On the Minute x 10 2 Reps Segment 3: 5 Rounds: 15 Power Snatches (Rx: 75/55 S1/S2: 55/35) 30 Double Unders (S1: Attempts S2: Singles) 200m Run
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WOD for 111317

November 12, 20170
Segment 1: Back Squat 4 Rounds: In a :30 Second Window: Max reps @ 70% Rest 2:30 between sets Segment 2: AMRAP 20 minutes: 10 Thrusters (Rx: 135/95 S1: 95/65 S2: 65/35) 30 Box Jumps (Rx: 24/20 S1: 20/16 S2: 16/12) 16 Chest to Bar Pullups (S1: Pullups S2: Banded)
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WOD for 111217

November 11, 20170
Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: AMRAP in 20 minutes: 400m Run 3 rounds of “Cindy” 5 Pullups/10 Pushups/15 Air Squats
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WOD for 111117

November 10, 20170
Segment 1: 5 Rounds on the 4:00: 400 Meter Run 1 Round of “Bear Complex” (155/105) Bear Complex: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Segment 2: 3 Rounds For Quality: 40 Sit ups 20 Banded Good Mornings
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WOD for 111017

November 9, 20170
Segment 1: On the 2:00 x 7: 3 Hang Squat Cleans + 1 Jerk On the 2:00 x 5: 2 Front Squats On the Minute x 3: 1 Front Squat Segment 2: 3 Rounds: 7 Ring Muscle ups (scale as needed) 50 Air Squats 10 Hang Power Snatches (Rx: 115/80 S1: 85/55 S2: 65/35)
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WOD for 110917

November 8, 20170
Segment 1: Deadlift 1RM (without form breaking down) Segment 2: Overhead Squat 1RM Segment 3: Mobility
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WOD for 110817

November 7, 20170
Segment 1: Back Squat 6×3 Climbing in weight Segment 2: AMRAP 15 minutes: 10 Push Press (Rx: 155/105 S1: 115/75 S2: 75/45) 15 Calorie Row 20 Wall Balls (Rx: 20/14 S1: 16/12 S2: 12/6)
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WOD for 110717

November 5, 20170
Segment 1: Handstand Pushups 10 minutes of practice Segment 2: EMOM for 8 minutes 5 HSPUs or scale Segment 3: AMRAP 15 minutes: 30 Double Unders 15 Power Cleans (Rx: 115/80 S1: 85/55 S2: 65/35) 30 Double Unders 15 Toes to Bar (S1: Knees to Elbows S2: Hanging Knee Raises)
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