Workout of the Day

MON27FEB2017

WOD

Conditioning
4 min. AMRAP
9 TTB
6 Thrusters (95/65)
30 DU

Rest 1 min then Repeat

Strength
Clean: work up to 90% and complete 3 sets of 1 Clean + 1 FS

Extra

After Class
Snatch: work up to 85% and complete 4 sets of 1 Snatch + 1 OHS

2 sets – 8 H/A kips w/ towel b/n feet

7 min. EMOM
2 kipping MU

SAT25FEB2017

WOD

Strength
Back Squat: EMOM x 10 min x 3 @70%

Conditioning
In teams of two, AMRAP in 12 minutes, alternating minutes:
9 V-Ups
4 Strict Pullups | R+ 1 Rope Climb
*Athlete 1 does the 1st minute, athlete 2 does the 2nd minute, and so on…

Extra

Power Clean: 5 sets of 3 @ 60%-70%

Power Jerk: 5 sets of 3 @ 60%-70%

THU23FEB2017

The 7PM Class Thursday night will be part workout, part watch party for the announcement of the first Open workout, just FYI!

WOD

Mobility
Trap Smash w/ Bar – 2 min e/side
Delt/Shoulder Massage w/ LX Ball – 2 min each side
Elevated Leg Static Hamstring Stretch (on rig or wall) – 2 min e/side

Conditioning
2 Rounds of Each:
Row 1 min at smooth/medium pace
Row 1 min all out pace
Row 1 min at smooth/medium pace
Rest 3 minutes
Bike 1 min at smooth/medium pace
Bike 1 min all out pace
Bike 1 min at smooth/medium pace
Rest 3 minutes

*During each rest, spend time practicing one skill, switch skills each rest for a total of 4 different skills. Ask coach for suggestions.

WED22FEB2017

WOD

Conditioning
5 Rounds for Time:
15 Deadlifts (40%)
25 Abmat Situps

Skill
Use remaining time in class to practice HS Walks and/or Bar MU (kipping)

Extra

After Class: 12-9-6
DB Thrusters (50/35)
C2B
Rest 1:1 and repeat

TUE21MAR2017

WOD

Conditioning
6 Rounds for Time (20 min cap):
200M All Out Sprint
10 Toes to Bar
20 Double Unders
*Rest 2 min. after each round

Strength
4 Front Squat + 2 Power Jerk: 6-8 sets building to heavy but perfect weight (or lifts from extra)

Extra

6 sets
-6 kipping HSPU (open standard) + 20 UB DU after each set
*rest 90 sec. after each set

4 min. Tabata – hold parallel in hip extension

EMOM x 8 min: 1 power jerk + 2 split jerk @ 75% of best jerk

FS: EMOM x 8 min: 2 reps @ 80%

MON20FEB2017

WOD

Conditioning
25 Min. Clock – Every 5 min. perform:
15 Burpees Over Bar
12 OHS OHS (95/65)
7 C2B Pullups

*rest the remaining time of each round
*Record slowest time

Strength
4 min. Tabata – Hollow rocks

Extra

After Conditioning
14 min. EMOM
E- 4 H/A kips + 6 kipping/Butterfly pullups
O- 12 alt. pistols

EMOM x 8 min: 2 Full Snatches + 1 OHS @ 80% of best snatch
Rest 2 min.
EMOM x 6 min: 2 Full Cleans @ 80% of best clean

SAT18FEB2017

WOD

Conditioning
In teams of 2, AMRAP in 25 minutes:
50 Toes to Bar
40 Kettlebell Swings (53/35)
30 Power Snatches (75/55)
20 DB Push Press (50/35)
200M Run (as team)

R+ Solo, AMRAP in 15 Min:
50 TTB
40 Cal Row
30 Power Snatches (75/55)
20 HSPU (open standard)
100 ft. OH walking lunge (75/55) (25ft. x4)

Extra

Exactly 5 min AFTER conditioning:
You have 14 min. to find a 1RM Snatch and a 1RM C&J
****Before each attempt you must complete 8 TTB****

4 sets – 25 ft. HS walk AFAP – Every 3 min.

15 wall walks w/ 4 sec. hold w/ chin and toes on wall

FRI17FEB2017

Reminder – Don’t Miss the Nutrition 101 Class Saturday at 8AM! Also, no training will be allowed during the Nutrition Class. Come learn with us instead!

WOD

Conditioning
In teams of two, AMRAP in 18 minutes:
30 Wallballs (20/14)
50 Double Unders
12 Strict Pullups | R+ 8 Ring MU

Strength – After Conditioning
5 sets: 5 Strict DB Press + 60 ft. double DB OH Walk

Extra – After WOD

5 sets
12 weighted parallette pushups
12 Typewriters (strict pullup then move head over left/right hands alternating L=1,R=2)

THU16FEB2017

WOD

Mobility
5 min quad foam roll
3 min bent over shoulder stretch off rack

Conditioning
AMRAP in 20 minutes:
10 Burpees
100′ DB Farmers Carry (50/35)
100′ Shuttle Run
*Carry & Shuttle Run in 4×25′ segments. Use DB or KB for carry.