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Category

Daily Workouts

WOD for 100517

October 4, 20170
Segment 1: “25 Minute NFT Circuit * 20 Alt. Goblet Hold Lunges * 15 Situps * 10 Tall Box Jumps (30/24+) * 1-3 Muscle Ups (Bar or Ring) * 10 Push ups * 15 Barbell Bicep Curls * 20 HS Shoulder Taps (Scale to :20 HS Hold) Segment 2: Mobility
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WOD for 100417

October 3, 20170
Segment 1: Push Press Heavy set of 5 Heavy set of 4 Heavy set of 3 Heavy set of 2 Heavy set of 1 Segment 2: Every 3 minutes x 4 Rounds Calorie Row (Rx: 20/15) 15 Barbell Facing Burpees Max Push Press (Rx: 135/95 S1: 105/75 S2: 75/55) in time remaining No rest between...
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WOD for 100317

October 2, 20170
Segment 1: Handstand Pushups 10 minutes of practice Segment 2: Handstand Pushup Test 1 attempt – Max Handstand Pushups Segment 3: 5 Rounds: 200m Run 30 Double Unders (S1: Attempts S2: Singles) 9 Hang Squat Cleans (Rx: 115/80 S1: 85/55 S2: 65/45)
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WOD for 100217

October 1, 20170
Segment 1: Pause Overhead Squat Build to a Moderate Single 3 second pause at bottom Segment 2: 2 Rounds: 7 Reps @ 70% 5 Reps @ 75% 3 Reps @ 80% Rest 2:00 between each set of squats Segment 3: AMRAP 18 minutes: 18 Burpees 15 Wall Balls (Rx: 20/14 S1: 14/10 S2: 10/6) 12...
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WOD for 100117

September 30, 20170
Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: Teams of 2 3 rounds: 40 Wall Balls (20/14) 40 Sumo-Deadlift High Pulls (75/55) 40 Box Jumps Overs (24/20) 40 Burpees 40 Calorie Row Rest 1:00 Between Rounds
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WOD for 093017

September 29, 20170
Segment 1: Take 20 minutes to make up a missed segment from the past week Segment 2: For Time: 800m Run 50 Overhead Squats (45/35) 800m Run 50 Thrusters 800m Run 50 Front Squats
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WOD for 092917

September 28, 20170
Segment 1: EMOM 8 minutes: 2 Squat Cleans + 1 Split Jerk Performed at 70% of Clean and Jerk Segment 2: Pausing Clean Deadlift 5×2 @ 70% 2 Second Pause at Knee Segment 3 For Time: 21 Barbell Facing Burpees 21 Power Cleans (Rx: 135/95 S1: 95/65 S2: 65/45) 21 Barbell Facing Burpees
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WOD for 092817

September 27, 20170
Segment 1: Teams of 2: 12 Minute AMRAP: “You Go, I Go Style” 15/10 Cal Row 7 Burpees 5 Sandbag to Shoulder (AHAP) *1 Partner Completes an entire round, then partner 2 goes Rest 4:00 Segment 2: Teams of 2: 10 Minute AMRAP “You Go, I Go Style” 1 Rope Climb (Sub Strict Chin Ups)...
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WOD for 092717

September 26, 20170
Segment 1: EMOM 5 minutes: 1 Pausing Front Squat Segment 2: EMOM 5 minutes: 1 Front Squat Segment 3: AMRAP 8 minutes: 10 Toes to Bar (S1: KTE S2: Hang Knee Raise) 12 Box Jumps (Rx: 24 /20 S1: 20/16 S2: 16/12) Rest 4 minutes AMRAP 8 minutes: Wall Balls (Rx: 20/14 S1: 14/10 S2:...
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WOD for 092617

September 25, 20170
Segment 1: AMRAP 4 minutes: 3 rounds: 12 Deadlifts (Rx: 95/65 S1: 75/55 S2: 65/45) 9 Hang Power Cleans 6 Push Jerks then Max Double Unders in Time Remaining Rest 4 minutes Segment 2: AMRAP 4 minutes: 3 rounds: 12 Deadlifts (Rx: 135/95 S1: 95/65 S2: 65/45) 9 Hang Power Cleans 6 Push Jerks then...
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