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Workout of the Day RSS Feed

September 2017


Wed Sep 20, 2017

September 20, 2017

WOD

I. Weightlifting
Power Clean + Power Jerk
70% x 1+1,
75% x 1+1,
80% x 1+1 x 5
II. Strength
Front Squat
75% x 2×3
III. Accessory
Hanging Leg Raise
3 x 10-20

Tue Sep 19, 2017

September 19, 2017

WOD

I. Strength
 1 1/4 Back Squat
5 Reps EMOM for 10mins @50% of 1RM
*When you fail, your emom is over.
II. Metcon
10 Rounds For Time:
9 Wall Balls (20/14)
6 Box Jumps (24″/20″)
3 Squat Cleans (135/95)
*17 minute time cap
RX+: (185/125), (30″/24″)

 


Mon Sep 18, 2017

September 18, 2017

WOD

I. Skill
10 min EMOM
odd: 2-10 Kipping Pull-ups/Chest to Bar/1-5 Bar Muscle-ups
even: 2-10 kipping HSPU
II. Metcon
For time: (17min cap)
21-18-15-12-9-6-3
Push Jerk (115/75)
30-30-30-30-30-30-30
Double Unders
RX+: (135/95)

Sat Sep 16, 2017

September 16, 2017

WOD

 

Team WOD (team of 4)

20min AMRAP

60 cal Row

80 DB Overhead Lunge 50/35#

100 Alt. DB Snatch 50/35#

80 Box Jump-Over (24/20)

60 Strict Handstand Push-Up

*1 Athlete at a time, shared reps.


Fri Sep 15, 2017

September 15, 2017

WOD

I. Strength

Push Press

In 15mins, Build to a heavy single for the day

II. Metcon

20min EMOM

Odd: 5 Power Cleans (155/105)

Even: 10 HSPU

 


Thu Sep 14, 2017

September 14, 2017

WOD

I. Strength

A.) Squat Snatch

In 15mins, Find heavy single.

B.) 5min AMRAP

Squat Snatch (Take 80% of A)

*Score: Reps + weight.

II. Metcon

3 Sets of:

2min AMRAP

200m Run

ME Wall Balls with the remaining time. (20/14)

-Rest 2 mins in between sets-


Wed Sep 13, 2017

September 13, 2017

WOD

I. Weightligting

Full Clean

2 Reps @ 60%

2 Reps @ 65%

2 Reps @ 70%

2 Reps @ 80%

2 Reps @ 85%

1 Rep @ 90% x 6 Sets

II. Accessory

Clean Pull

2 Sets of 3reps @ 105%

4 Sets of 2reps @ 110%

III. Strength

Back Squat (60/2 70/2 (80/3)4)

2 reps @ 60%

2 reps @ 70%

3 reps @ 80% x 4 sets


Tue Sep 12, 2017

September 12, 2017

WOD

I. Metcon

30min Ladder

3 Toes to Bar

100m Plate OH Carry (45/35)

3 Chest to Bar

100m KB Farmers Carry (70/53)

6 Toes to Bar

100m Plate OH Carry

6 Chest to Bar

100m KB Farmers Carry

9 Toes to Bar

100m Plate OH Carry

9 Chest to Bar

100m KB Farmers Carry

*T2B and C2B reps continue on 12, 15, 18 and so on until time is up.


Mon Sep 11, 2017

September 11, 2017

WOD

I. Strength

In 20mins, build to a heavy single

Snatch Balance

 

II. Metcon

3 rounds for time of (12min CAP):

100 Double Unders

12 Power snatches (95/65)

9 Burpees


Sat Sep 9, 2017

September 9, 2017

HERO WOD

“DT”

5 Rounds For Time

12 Deadlifts (155/105)

9 Hang Power Cleans

6 Shoulder to Overhead

*15 min time cap


Thu Sep 7, 2017

September 7, 2017

WOD

I. Strength

Power Snatch

A. 10 min to build to a heavy single

then…

B. 7min EMOM

Drop to 70% of “A” and perform 3 touch and go Power Snatches.

II. Metcon

For Time:

Buy In: 400m Run

….

5 Rounds

9 Thrusters (95/65)

35 Double Unders


Sat Sep 2, 2017

September 2, 2017

WOD

Partner WOD

(Partner switch every 0:30)

100 Bench/Floor Presses (115/75)

100 Alt DB Snatches (45/25)

100 Hand Release Push Ups

100 Alt DB Snatches (45/25)

100 Single Arm DB S20 (45/35)(switching arms every 5 reps)

100 cal assault bike / 100 Cal Row

*40 minute time cap


Fri Sep 1, 2017

September 1, 2017

WOD

I. Metcon

Running Clock

A.) 0:00-6:00

1K Row/800m Run (for time)

-1min Rest-

B.) 7:00-14:00

15-12-9

Burpee BJO 24/20″

Toes to Bar

(Score is A Time + B Time)

II. Barbell Complex

In 15 minutes, build to a max

3 Deadlifts + 2 Hang Power Cleans + 1 Front Squat

(Touch and Go deadlifts, no resetting)


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