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Workout of the Day RSS Feed

May 2017


Mon May 29, 2017

May 29, 2017

WOD

I. [Metcon]

15min EMOM

Min 1: 12 T2B
Min 2: 8 Deadlift (115/75)
Min 3: 4 Snatch (115/75)

5min Rest

II. [Strength]

10 min to accumulate 2RM Clean & Jerk, can drop & reset.


Sat May 27, 2017

May 27, 2017

WOD

I. [Metcon]

30min EMOM

Min 1: 15 Russian KBS (53/35)
Min 2: 10 Walking lunges w/ KBs*
Min 3: 8-12 burpee box jump overs


* walking lunges w/ KB in farmer carry


Fri May 26, 2017

May 26, 2017

WOD

I. [Strength] 12min

TNG Snatches

3×10 Unbroken, progressive

Rest as needed between sets

 

II. [Metcon]

2 Rounds for Time:
2 Snatch (165/115)
4 Bar Muscle ups
6 Deficit HSPU (8”/6”)
200m run


Thu May 25, 2017

May 25, 2017

WOD

I. Strength & Skill Mash up:

3 Rounds NFT

8 strict dips
5 Toes to rings
3 False grip pull-ups
1 HEAVY prowler push/ Plate Push
II. [Metcon]

Tabata (16min)

1. Airsquats
2. Push ups
3. Toes to bar
4. Box jumps
Score: total reps

20 sec work, 10 sec rest, 8 rounds each movement. Complete each movement in order.


Wed May 24, 2017

May 24, 2017

WOD

I. [Weightlifting]

a.) Snatch

1 Rep @ 70%, 75%, 80%, 75%, 80%, 85%, 78%, 83%, 88%, 80%

 

b.)Clean & Jerk

70%x1+1, 75%x1+1, 80%x1+1, 75%x1+1, 80%x1+1, 85%x1+1, 78%x1+1, 83%x1+1, 88%x1+1, 80%x2+1

 

II. [Strength]

Pin Front Squat (parallel) –

3×4 @ 50% Parallel

 

III. [Core]

Jack Knife

3 x ME


Tue May 23, 2017

May 23, 2017

WOD

I. [Strength]
Complex: Progressive
5 sets:
1 Power Clean + 5 Front Squats

 

II. [Metcon]

For Time:

45 pull-ups
45 thrusters (95/65)
45 Kettlebell swings (53/35)
(Athletes can choose in which order to perform, must do all 45 reps of one movement before moving on to next.)


Mon May 22, 2017

May 22, 2017

WOD

I. [Strength]

a.) 5×3 Sotts press, progressive

Then….

b.) Build to a Heavy 2 rep OHS

 

II. [Metcon]

5 Rounds for Time:
10 OHS (115/80)
20 Abmat sit-ups


Sat May 20, 2017

May 20, 2017

WOD

I. [Metcon]

10 Rounds for time:

2 Deficit HSPU (6”/4”)
2 Rope Climbs
2 Deadlift, (225/155)


Fri May 19, 2017

May 19, 2017

WOD

 

I. [Track]

2 x 800m Run (steady pace, no sprinting)

Rest 3min in between sets

 

II. [Metcon]

The Long Con”

50 T2B
40 KBS (53/35)
30 Back Squats, from ground (135/95)
20 Deadlifts
1 Mile Run


Thu May 18, 2017

May 18, 2017

WOD

I. [Strength]

a.) 4×3 reps of 1 &¼

Front Squat, progressive

b.) Build to Heavy Double Power Snatch (drop & reset; no touch-and-go)

II. [Metcon]

“14.1”
10min AMRAP
30 Double Unders
15 Power Snatch (75/55)


Wed May 17, 2017

May 17, 2017

Wod

I. [Complex]

1Power Clean + 1Power Jerk + 1Clean + 1Jerk

60% x 1+1+1+1,

70% x 1+1+1+1,

75% x 1+1+1+1 x 3sets

II. [Strength]

a.) Clean High-Pull

3×3 @70%

b.)Back Squat (UB)

60% x 6

60% x 4

60% x 3

65% x 6

65% x 4

65% x 2

70% x 6

70% x 4

70% x 2

III. [Core]

Weighted Planks

3 x 30sec


Sat May 13, 2017

May 13, 2017

WOD

3 Rounds (FGB Style, score total reps)

Min 1: Box jump overs (24/20)
Min 2: Sumo DL HP (75/55)
Min 3: Double Unders
Min 4: HR Push Ups
Min 5: 50ft Shuttle run
Min 6: Rest


Fri May 12, 2017

May 12, 2017

WOD

I. [Strength]

Build each set heavy, and carry over from that weight to the exercise.

4×3 Strict Press

4×2 Push Press

4×1 Jerk

II. [Metcon]

9min AMRAP Ladder
2, 4, 6, 8…
T2B
DB Snatch (55/30)

(DB Snatch reps are single count, as in L & R equal 2 reps)


Thu May 11, 2017

May 11, 2017

WOD

I. [Strength]

4 Rounds (15min)

50ft Plate Push/Prowler**
25ft Handstand Walk

**weights progressive, start light

II. [Metcon]

For Time:

50 Kettlebell Swings (53/35)
40 Wallballs (20/14)
30 Deadlifts (135/95)
20 Hang Power Cleans
10 Front Squats


Wed May 10, 2017

May 10, 2017

I. [Complex]

·1 Snatch High-Pull + 1 Hang Snatch (Knee)

2 x 1+1 @ 70%

3 x 1+1 @ 75%

· Snatch Pull (pause in the shrug 3sec)

2 x @90%

2 x @95%

3 x @100%

II. [Strength]

Front Squat

1 x 1 @60%

1 x 1 @65%

1 x 1 @70%

1 x 1 @75%

1 x 1 @80%

1 x 1 @85%

1 x 1 @90%

1 x Max reps @70%

III. [Core]

3 Sets

30sec Arch Hold

30sec Hollow Hold


Tue May 9, 2017

May 9, 2017

WOD

I. [Strength]

a.) in 12mins, build to a Heavy 3 rep Thrusters

Then…

b.) in 9 mins

3×3 Clean Pulls at 3RM weight.

 

II. [Metcon]

”Jackie”

1000m Row

50 Thrusters (45/35)

30 Pull-ups


Mon May 8, 2017

May 8, 2017

WOD

I. [Strength]

3 Rounds NFT

5 Strict L-sit pull-ups

5 Behind the neck press to squat (progressive)

5 Strict HSPU

 

II. [Metcon]

EMOM15

Snatch Complex:

High Hang/Power Position + Hang above knee

5 @ 95/65

5 @ 115/80

5 @ 135/95

Then

10 min to build to Heavy Single Snatches (from ground)


Sat May 6, 2017

May 6, 2017

WOD

20min AMRAP
7 Thrusters 95/65
7 Burpees over Bar
21 Cal Row / 400m Run


Fri May 5, 2017

Fri May 5, 2017

 

 

I. [Strength]

7×2 Clean and Jerk, Progressive
(Drop and reset each rep)

 

 

II. [MetCon]

3 Rounds For Time:
50 Double Unders
35 Push Ups
10 Alt KB Cleans (70/53)


Thu May 4, 2017

May 4, 2017

I. [Strength]
Back Squat
3×3, Progressive
then…
Drop to 70% of Heaviest Load
Perform 1 Max Effort Set
II. [MetCon]

For time:
5-4-3-2-1
Muscle Up
10-10-10-10-10
AKBS 70/53
15-15-15-15-15
Box Jump (24/20)
(Format: 5Mu, 10 KBS, 15 BJ, 4 Muscle Ups, 10 KBS….ect)


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