Workout of the Day

MON20NOV2017

Holiday Schedule
Wed, Nov 22 – 5:30AM / 830AM / 500PM
Thur, Nov 23 – CLOSED
Fri, Nov 24 – 9AM & 10AM
Sat, Nov 25 – 9AM & 10AM

WOD

Strength
Hang Snatch (below the knee): 12 minutes of work between 60-85%
*start around 60% and only build after quality reps

Conditioning
AMRAP in 6 min x 2, for Total Reps:
8 Burpees
2 Front Squats (135/95)
10 Burpees
4 Front Squats
…and so on, adding 2 and 2 each round

Rest 4 min & Repeat

Extra

OHS: 12 min to find 2RM

Accumulate Perfect Glide Kip Pullups, never losing hollow or arch position

5 sets:
2 strict TTB + 2 Bar MU + 2 kip TTB + 2 Bar MU

After
30 total turkish sit ups (split equally)
*start of TGU but you will only go to the hip raise

SAT18NOV2017

WOD

Strength
Power Clean + Push Jerk: Build to Heavy Single
*focus on tight/stable midline. If you have overhead mobility issues, work on push press

Conditioning
For Time, In Teams of 2, Alternate Rounds for 5 Rounds Each:
10 Burpees over Bar
10 Deadlift (185/135)
10 C2B Pullups

Extra

Snatch: 12 min to find 3RM
*not touch and go

6 rounds at a steady pace
6 alt. pistol
4 TTB
2 Bar MU

After
2 min. tabata – face up parallel hold on GHD
2 min. Tabata – face down parallel hold on ghd (sorenson hold)
rest 2 min. – Repeat

FRI17NOV2017

WOD

Strength
4 Sets:
10 Bent Over Rows*
5 Reps of 1 and 1/4 KB Goblet Squats**
*horizontal torso, no torso movement, use back
**focus on vertical torso in every single rep

Conditioning
EMOM for 20 min:
160ft Shuttle Run (40ft down/back x2)
3 Strict HSPU (scale: Strict DB Press x6)
1 Squat Clean @ 75%
*scale appropriately
*If you get caught by clock rest 2 min then continue.

Extra

4 Sets:
10 Bent Over Rows
5 reps of 1 and 1/4 KB goblet squats
*focus on vertical torso in every single rep

6 sets (alt. chinup/pullup grip each set):
8 strict chin/pull ups
30 sec HS hold on wall w/ hands on upside down ab mat

Every 20 sec. For as long as possible going UB
10ft. HS walk (stop at 10 min)

After
4 sets of 20 GHD situps

THU16NOV2017

WOD

Mobility
Pec & Delt Roll w/ LX Ball
Quad & Calf Foam Roll
3 Rounds of:
Child Pose – Down Dog – Cobra, 20 sec each

Conditioning
250M Row Warmup

Test Broad Jump
Test Standing Vertical (to ring)
Test 500M Row

Work on skill, or Row 1K at conversation pace

 

WED15NOV2017

WOD

Strength
5 sets:
10 Hollow Arch Swings
5 Strict Pullup
5-8 Dips
*Focus on Perfect Hollow/Arch w/ active abs, glutes, quads, calfs, toes pointed, feet together, legs perfectly straight.
Work in hollow pipe pullovers for drill work as needed

Conditioning
For Time:
15 Thrusters (75/45)
200M Run
15 Thrusters
400M Run
15 Thrusters
600M Run
15 Thrusters
800M Run
15 Thrusters

Extra

2 sec Jerk Dip hold + Jerk w/ 3 sec. hold in split: 11 min to find max for the day
THEN at 80% of today’s max accumulate 8 singles AFAP from block/rack

BS: 5 sets to work to 5rm for the day
*rest no more than 3 min. b/n the start of each set

After
100 Hollow rocks

TUE14NOV2017

WOD

Strength
Deadlift: 70/3, 75/3, 80-85/3×4 sets, NOT T&G

Conditioning
4 Rounds for Time, Every 5 minutes (20 min clock):
25 Wallballs (20/14)
25 Toes to Bar
75 Double Unders

*Rest remaining time. 4 min cap each round. Record each round time.

Extra

Clean: blocks below knee: 60/2, 70/2, 80/2, 85/1, 90/1, 90/1

5 sets of 5:
3 sec. tempo descent kipping HSPU
*3 sec. down then kip up

3 sets
Max sets of lateral HS walk on wall – in sets of 5 L and R

After
Accumulate 3 min. in parallette tuck L-sit

MON13NOV2017

WOD

Strength
Front Squat: 5 sets of 3 @ 90-95% of last 3RM – Every 90 sec.

Conditioning
4 Rounds for Time:
300M Run | R+ 25 Cal Row
5 Squat Clean (135/95) | R+ Snatch
15 Pullups | R+ 5 Ring MU

Extra

Snatch + Hang Snatch: 12 min for every 90 sec, building with no misses
**warmup to ~70-75% and begin here, make small increases, technique first

6 sets w/ towel b/n feet
5 hollow/arch swings
5 kipping only PU
5 butterfly PU
5 CTB PU (regular or kipping)

After
Accumulate 25 L-sit pullups

SAT11NOV2017

wise-brothers-1

“Three Wise Men”

Join us this Saturday for our 3rd year of supporting the Three Wise Men Tribute WOD benefiting the Headstrong Project as we tackle the stigmas of mental health injuries and help all our veterans get headstrong.

Their Story
After September 11th the three Wise brothers joined the military– Jeremy Wise as a Navy SEAL, Ben as a Green Beret and Beau in the Marine Corps Infantry. All elite, all selfless, all patriots.  Together they served over 1,600 days in Iraq and Afghanistan.

Tragically, Jeremy was killed by a suicide bomber in Afghanistan on December 30, 2009. Two years and eleven days later, Ben was killed in a firefight in Afghanistan. Beau remains on active duty in the United States Marine Corps

There is no charge to our members for participating Saturday, but you can support the foundation HERE and get a shirt for $25, supporting the fight against PTSD.

This Saturday we will go off in heats at 0900, 0930, 1000, and 1030. No sign up needed just be there early enough to sign up for a heat on the whiteboard and warmup. Each heat will have a size limit.

WOD

“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (135/95)
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (135/95)
20 Pull-Ups

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (24/20)
30 Wall Ball Shots (20/14)

Extra

Snatch: 10 min to find heavy single
*stop after 2 misses

Clean + FS + Jerk: 10 min to find max

Every 20 sec. for as long as you can hold or 10min: cap
4 alt. pistols + 1 bar MU

FRI10NOV2017

“Three Wise Men”

Join us this Saturday for our 3rd year of supporting the Three Wise Men Tribute WOD benefiting the Headstrong Project as we tackle the stigmas of mental health injuries and help all our veterans get headstrong.

Their Story
After September 11th the three Wise brothers joined the military– Jeremy Wise as a Navy SEAL, Ben as a Green Beret and Beau in the Marine Corps Infantry. All elite, all selfless, all patriots.  Together they served over 1,600 days in Iraq and Afghanistan.

Tragically, Jeremy was killed by a suicide bomber in Afghanistan on December 30, 2009. Two years and eleven days later, Ben was killed in a firefight in Afghanistan. Beau remains on active duty in the United States Marine Corps

There is no charge to our members for participating Saturday, but you can support the foundation HERE and get a shirt for $25, supporting the fight against PTSD.

This Saturday we will go off in heats at 0900, 0930, 1000, and 1030. No sign up needed just be there early enough to sign up for a heat on the whiteboard and warmup. Each heat will have a size limit.

Friday’s WOD

Strength
5 sets:
5 Seated DB Strict Press working to 5RM
14 Alt Single Leg Step Ups AHAP w/ good form
*box height should sit just below knee
*don’t tilt hips or push off with trail leg

Conditioning
For time:
AMRAP in 12 Min:
200M Run
15 KBS (70/53)
15 T2B

Extra

4 sets:
10 strict towel pullups
10 parallette pushups w/ 1 sec. pause in bottom

8 sets:
2 wall walks + 5 lateral steps in each direction w/ chin and toes as close to wall as possible

1 attempt max HS walk for distance

After
6 min.
2 min tabata – hollow rocks
2 min. tabata – crunches
2 min. tabata – hollow rocks