Workout of the Day (WOD)
August 18, 2017
1. Warm-up
4 Steady Rounds:
8 Empty Bar Thrusters
Run 100m
2. Oly
Find 1RM Jerk from Rack
3. Conditioning
AMRAP 6 Minutes
9 Thruster 115/75lbs
9 Chest to Bar Pull Ups
Lite Class
1 mile Run Buy In
Then
21-18-15-12-9-6-3
Thrusters/Pull-ups (Ring Rows)
August 17, 2017
1. Warm-up
20 Empty Bar Overhead Squats
20 Squat Jumps
10 Chest to Bar Pull Ups
2. Oly
2016 Regionals
Snatch Pyramid
10 Squat Snatch 185/135lbs
8 Squat Snatch 205/145lbs
6 Squat Snatch 225/155lbs
4 Squat Snatch 245/165lbs
2 Squat Snatch 265/175lbs
11 Minute Cap
3. Conditioning
16.3
AMRAP 7 Minutes
10 Power Snatch 75/55lbs
3 Bar Muscle Ups
4. Extra Work (complete off to the side after class)
100 Burpees
Lite Class
100 Burpee Buy In then
10 down to 1 by 1 of
Hang Power Cleans
Push-ups
Hang Power Snatches
Squat Jumps x 2
August 16, 2017
1. Warm-up
3 Steady Rounds:
15 Push Ups
10 Strict Pull Ups
Run 200m
2. Conditioning
3 Rounds
Run 800m
25 Toes to Bar
10 Power Cleans 205/145lbs
3. Extra Work
Bike/Row 100 Calories for time
Lite Class
Same as regular class with extra work as finisher
August 15, 2017
1. Warm-up
2 Rounds
30 Dumbbell Snatch 50/35lbs (15 each)
20 Toes to Bar
10 Burpees
2. Oly
3 Attempts at Max Rep Touch and Go Power Clean to Push Jerk
155/105lbs
Rest 3:00 between efforts
3. Conditioning
“Amanda”
9-7-5
Muscle Ups
Squat Snatch 135/95lbs
Lite Class
5 rounds of
15 Burpees/15 Sit-ups
Then
5 Rounds of
10 DB Snatches each arm/400m run
August 14, 2017
Monday
1. Warm-up
3 Steady Rounds:
10 Push Presses
10 Front Squats
100m Run
2. Strength
Find a 1RM Strict Press
3. Oly
Find a 1RM Front Squat
4. Conditioning
Remaining Time in Class or 3 Rounds
7 Front Squats 225/155lbs
1 Gasser (Sprint 100m out and back)
Lite Class
10 rounds of
10 Push Presses
10 Front Squats
200m Run
August 11, 2017
1. Warm-up
4 Steady Rounds:
10 Goblet Pause Squats
10 Sit Ups
15/10 Calorie Row
2. Conditioning
AMRAP 30 Minutes
Bike 1k/.8k
21 Overhead Squat 115/85lbs
21 CTB Pull Ups
3. Lift
Find 2RM Bench Press
Lite Class
"Annie" then
5 Rounds
Bike 1k/Row 800m
21 Front Squats
21 Pull Ups
August 10, 2017
1. Warm-up
3 Steady Rounds:
12 Hang Snatch 95/65lbs
18 Air Squats
200m run
2. Conditioning
AMRAP 10 Minutes
Climb the Ladder
5 Wallballs 30/20lbs
5 Box Jump Overs 24/20″
10/10, 15/15, etc.
3. Lift
Find 1RM Snatch Complex
Power Snatch + Squat Snatch + Hang Squat Snatch
Lite Class
30:00 AMRAP
Climb the Ladder (5,5,5 then 10,10,10)
5 Wallballs
5 Box Jump Overs
5 Sit-ups
*200m run after every set of sit-ups
August 9, 2017
1. Warm-up
2 Steady Rounds:
Row 1k
25 Push Press w/ Empty Bar
25 Push Ups
2. Conditioning
3 Rounds:
3 Rope Climbs
15 Burpee to 6″ Target
20 Dumbbell Snatch 50/35lbs
3. Lift
Find 3RM Sumo Deadlift
NO BOUNCE
Lite Class
2 Rounds:
Row 1k
25 Push Press w/ Empty Bar
25 Mountain Climbers
Then
3 Rounds:
3 Rope Climbs
15 Burpees
20 Dumbbell Snatch each arm
August 8, 2017
1. Warm-up
4 Steady Rounds:
15 Kettlebell Swings 53/35lbs
15/10 Calories on Bike/Row
10 Strict Pull Ups
2. Conditioning
1k Sandbag Carry
80/50lbs
3. Lift
Find 1RM Clean Complex
Squat Clean + Front Squat + Jerk
Lite Class
1 mile Run then
3 rounds of
30 Thrusters
40 Calories on Bike
50 Double Unders
August 7, 2017
1. Warm-up
3 Steady Rounds:
Row 400m
20 Front Rack Lunges With Dumbbells
2. Conditioning
For Time:
100 Push Ups
75 Kettlebell Swings 70/53lbs
50 Sit Ups
25 Bar Muscle Ups
3. Lift
Find “1RM” Box Squat
Lite Class
3 Rounds of
Row 400m
20 Front Rack Lunges With Dumbbells (20 each leg)
Then
3 Rounds of
30 Push Ups
30 Kettlebell Swings
30 Sit Ups