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Workout of the Day RSS Feed

July 2017


Mon Jul 24, 2017

July 24, 2017

WOD

I. [Weightlifting]

Snatch + hang snatch

8 x 1+1 @ 70-75% of 1RM

II. [Metcon]

14min AMRAP

10 overhead squats 115/75

40 double unders

10 TTB


Sat Jul 22, 2017

July 22, 2017

WOD

Partner WOD

6-12-18-24-30

Thruster 135/95

Burpee CTB pull up

**Every 3mins Partner runs 200m, and continues where they left off.**


Fri Jul 21, 2017

July 21, 2017

WOD

I. [Strength]

3 Rounds

ME Strict pull up

-Superset with-

ME Hollow body hold

-1min Rest-

II. [Metcon]

20min AMRAP

5 power snatch 135/95
10m HS walk
15 AKB swings 53/35


Thu Jul 20, 2017

July 20, 2017

WOD

I. [Strength]

Press

3 x 10 (progressive)

II. [Metcon]

For time:

20 power clean & push press (115/75)
30 MB Sprawl to Thruster (20/14)
90 double unders
30 MB Sprawl to Thruster
20 power clean & push press


Wed Jul 19, 2017

July 19, 2017

WOD

I. [Weightlifting]

A.) Snatch

70% x 1,

75% x 1,

80% x 1,

85% x 1,

90% x 1×3

B.) Clean & Jerk

70% x 1+1,

75% x 1+1,

80% x 1+1,

85% x 1+1,

90% x 1+1 x 3

II. [Strength]

Back Squat Jump (% of Back Squat) – 20% x 3×3


Tue Jul 18, 2017

July 18, 2017

WOD

I. [Weightlifting]

Power Clean

5 x 3 @ 70-75% of 1RM (across)

II. [Metcon]

For time:

10-9-8-7-6-5-4-3-2-1

Deadlift 205/145
Box jump over 30″/24″


Mon Jul 17, 2017

July 17, 2017

WOD
I. [Strength]

3 Rounds NFT

12 Front Racked Box Step-ups (95/65) (6L/6R)

II. [Metcon]

3 rounds for time of:

20 wall balls
20 CTB pull ups
400m run


Sat Jul 15, 2017

July 15, 2017

WOD

Partner WOD

16min AMRAP

16 power cleans 185/125
32 TTB
20 HSPU


Fri Jul 14, 2017

July 14, 2017

WOD

I. [Strength]

Press

3 x 10 @ 60-65% of 1RM

II. [Metcon]

3 rounds for time of:

500m row / 400m Run
12 push press 135/95
21 Russian KB swings 70/53


Thu Jul 13, 2017

July 13, 2017

WOD

I.[Strength]

Behind the neck push press + OHS

5 x 3+2 @ 65-70% of 1RM snatch

 

II. [Metcon]

5 rounds for time of:

30 double unders
10 overhead squats 115/75
10 burpees


Wed Jul 12, 2017

July 12, 2017

WOD

I. [Weihjtlifting]

A.) Clean & Jerk

70% x 1+1,

75% x 1+1,

80% x 1+1 x 5 sets

B.) Clean Pull

90 % x 2,

95 % x 2,

100 % x 2,

105 % x 2

II. [Strength]

Back Squat

75 % x 2 x 4

III. [Core]

Weighted Planks – 3 x 30sec


Tue Jul 11, 2017

July 11, 2017

WOD

I. [Strength]

Back squat

3×10 @ 60-65% of 1RM

II. [Metcon]

AMRAP 12:00

12 deadlifts 225/155
10m handstand walk
8 strict pull ups


Mon Jul 10, 2017

July 10, 2017

WOD

I. [Strength]

4 x 3 Snatch Balance; progressive

II.[Metcon]

Team Wod

Teams of 3

2 Rounds for time:

45 Hang Snatch (95/65)
60 C2B Pull-ups
30 OHS
Run 800m (together)

*Shared reps; one athlete working at a time.


Mon Jul 3, 2017

July 3, 2017

WOD

I. 10min EMOM

Odd: 5 Kipping HSPU + 3 AKBS (24/16)

Even: 30 Double Unders (60 Su’s)

II. [Metcon]

Barbell Party

20min AMRAP

2 Deadlifts

2 Power Cleans

2 Front Squats

2 Push Jerks

RX = 135/95


Mon Jul 3, 2017

July 3, 2017

WOD

I. 10min EMOM
Odd: 5 Kipping HSPU + 3 AKBS (24/16)
Even: 30 Double Unders (60 Su’s)

II. [Metcon]
Barbell Party
20min AMRAP
2 Deadlifts
2 Power Cleans
2 Front Squats
2 Push Jerks
RX = 135/95


Sat Jul 1, 2017

July 1, 2017

WOD

I.[Metcon]

Team WOD

Team of 3

15min EMOM

Min 1: 150m Sprint
Min 2: 8 T2B
Min 3: 2 C&J, Progressive

*Each athlete will be assigned to an exercise and will take rotations every minute.

*Score will be the total weight of C&J.


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