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Wednesday WOD 9.28.16

Front Squat
3-3-3-1-1-1 Reps (VIDEO)
Then 4 Rounds For Time
(1 Squat Clean – VIDEO + 4 Front Squats) x 3* @50% of Above 1 Rep
15 Bar Facing Burpees (VIDEO)
*1 Squat Clean + 4 Front Squats = 1 Rep Above*
 
If you fail to hit all front squats before dropping the bar, the rep must start over
 
Optional Work
Every 3 Minutes For 18 Minutes (6 Sets)
Row 500 Meters
No Footstraps Here, Use your 750 Meter Pace

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Tuesday WOD 9.27.16

Top Half Strict Press
3-3-3-2-2 Reps
(Compare To 8/30, Try for More)
Then 5 Minutes AMRAP
5 Strict Handstand Pushups
30 Double Unders (VIDEO)
Rest 2 Minutes
5 Minutes AMRAP
4 Strict Handstand Pushups (VIDEO)
30 Double Unders
 
Optional Work
Kneeling Landmine Press
8-8-8-8 Reps/Side
Rest 1 Minute Between Sets/Sides
Then Face Pulls
10-10-10-10 Reps

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Monday WOD 9.26.16

20 Minutes AMRAP
30 C2B Pull-ups (VIDEO)
30 Box Jump Overs 30/24” (VIDEO)
30 Toes To Bar (VIDEO)
30 Calorie Row of Assault Bike
 
Optional Work
Build To A Heavy 5 Rep Bench Press
Then 4 Rounds
1 Minute Max Triple Unders
Rest 30 Seconds
1 Minute Max Distance Handstand Walk
Rest 30 Seconds

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Sunday 9.25.16

Rest day. Enjoy!

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Saturday WOD 9.24.16

In Partners, Complete For Time
1000 Meter Hill Run
2 Rounds of:
100 Jumping Lunges 75/55#
100 Burpees (To Target) (VIDEO)
Score = Total Time of Run + Lunge/Burpee

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Friday WOD 9.23.16

15 Minutes E90 (10 Sets)
1 Cluster (VIDEO) + 1 Jerk
Build Over These 10 Sets
Then For Time
200 Double Unders (VIDEO)
100 Wall Ball Shots 30/20# (VIDEO)
 
Optional Work
*Only To Be Done By Athletes That Have Proficiency in 1-3 Rep Range Of C+J*
TnG Clean and Jerk x 10 @40% 1RM
Rest 2-3 Minutes (VIDEO)
TnG Clean and Jerk x 8 @50% 1RM
Rest 2-3 Minutes
TnG Clean and Jerk x 6 @60% 1RM
Rest 2-3 Minutes
TnG Clean and Jerk x 4 @70% 1RM
Rest 2-3 Minutes
TnG Clean and Jerk x 2 @80% 1RM

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Thursday WOD 9.22.16

15 Minutes E90 (10 Sets)
Choose A # of Unbroken Muscle-Ups You Can Sustain
There Will Be Progressions For Those w/o Mups
Then 3 Rounds
3 Minutes AMRAP Calorie Row
2 Minutes Max C2B Pull-up (VIDEO)
1 Minute Max Ring Dip (VIDEO)
Rest 1 Minute

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Wednesday WOD 9.21.16

Back Squat
3-3-3-1-1-1 Reps (VIDEO)
Then 4 Rounds, Each For Reps
30 Seconds Max Calorie Assault Bike
1 Minute Max 1-Arm Alt. DB Snatch 70/45# (VIDEO)
Keep Rest Periods Less Than 4 Minutes
Record All 4 Sets
 
No Optional Work Today In Order To Give More Focus On Above Conditioning

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Tuesday WOD 9.20.16

Strict Press
3-3-3-1-1-1 Reps
(Compare to 8/23, Try for More)
Then
9 Minutes AMRAP
Climb The Ladder Ascending By 1 Rep
Each Round
Toes To Bar
Push Press 135/95#
Record Score In Reps

Optional Work
Standing Arnold Press
8-8-8-8 Reps
Then
3 Rounds
1 Minute Max Weight Plank Hold
Immediately Into 30 Seconds
Hollow Rock or Hold
Rest 3 Minutes Between Sets

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Monday WOD 9.19.16

Every 5 Minutes For 30 Minutes (6 Sets)
Run 400 Meters
15 Dumbbell Hang Squat Cleans 45/30#
15 Dumbbell Deficit Pushups

Optional Work
Hip Thrust
8-8-8-8 Reps
Resting 3 Minutes Between Sets
Then
DB Bulgarian Split Squat
5-5-5-5 Reps @31X0
Rest 1 Minute Between Sets/Side

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Saturday WOD 9.17.16

In Partners Complete 2 Rounds For Time
2 Minutes Wall Sit (Together)
50 Synchronized Sit-ups (VIDEO)
75 C2B Pull-ups (VIDEO)
100 Russian Swings 106/70#

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Friday WOD 9.16.16

7 Sets Building:
1 Snatch (VIDEO) + 1 Snatch Balance (VIDEO)
Then 7 Rounds For Time
7 Thrusters 135/85# (VIDEO)
7 Burpee Box Jump Overs 24/20” (VIDEO)
 
Optional Work
4 Position Snatch Deadlift
Pause 3 Seconds At Each Position
2”, Knee Cap, Just Above Knee, Mid Thigh
Perform 5 Sets of 1
(Goal Is To Use Maximal Loads Here)
Then
Press in Snatch (Sots)
5 x 4-5
Rest As Needed Between Sets

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Thursday WOD 9.15.16

15 Minutes E90 (10 Sets)
Choose A # of Unbroken Muscle-Ups You Can Sustain
There Will Be Progressions For Those w/o Mups
Then
Work To Establish A 1 RM Turkish Get-up (VIDEO)

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Wednesday WOD 9.14.16

Zercher Squat
5-5-3-3-1-1 Reps (VIDEO)
(Bring Elbow Sleaves or a Towel For Today’s Squats)
Then For Time
50 Deadlifts 225/155# (VIDEO)
50 Box Jumps 24/20” (VIDEO)
50 Calorie Row
50 Seconds L-Sit Hold
 
Optional Work
4 Rounds
Supinated Grip Bent Over Row x 8
(Choose A Tough Load For That Range)
Rest As Needed
2 Legless Rope Climbs
Rest As Needed