Workout of the Day (WOD)
September 25, 2017
1. Warm-up
2 Steady Rounds
15 Wallballs
10 Overhead Med Ball Lunge Steps
30 Double Unders
2A. Strength
Back Squat
5×5 @80%
2B. Strength
Press Grip Bench Press
5×5 Heavier than last time
3. Conditioning
6 Rounds
8 Thrusters 135/95lbs
8 Bar Facing Burpees
Lite Class
6 Rounds of
10 Thrusters
10 Bar Facing Burpees
200m run
September 22, 2017
1. Warm-up
4 Steady Rounds:
10 Good Mornings
Run 100m
2. Strength
Strict Press
2×10
AHAP
3. OLY
Pause Low Hang Clean Warm Up
(above knee)
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset
Hang Clean (below knee)
Every :90 for 6 rounds
3 Reps @ 70%+
Jerk the last rep
NO FAILS
4. Conditioning
"Helen"
Three rounds for time:
Run 400 meters
21KB swings 53/35
12 Pull-ups
Lite Class
Double “Helen”
Round 1/4: Row 500m
Round 2/5: Bike 1.5k
Round 3/6: 100 Double Unders
September 21, 2017
1. Warm-up
2 Steady Rounds of
10 Kipping RIng Dips
20 Box Step ups
:60 Wall Sit
2. Conditioning
AMRAP 16 Minutes
6 Squat Snatch 135/95lbs
12 Box Jump Overs 24/20″
18/12 Calorie Row
3. Intervals
6 Rounds:
Run 400m
Rest 3:00
Lite Class
AMRAP 16 Minutes
6 Back Squats
12 Box Jumps or Step Ups
18 Cal Row
Then
6 Rounds:
Run 400m
Rest 3:00
September 20, 2017
1. Warm-up
3 Steady Rounds;
10 Lateral Squats w/ Kettlebell
:30 Handstand Hold
10 Ring Rows
2. Strength
Back Squat
4×4 @87.5%
3. Conditioning
8 Rounds:
Row 150m
Rest :60-:90
Lite Class
10 Rounds:
Row 150m
Rest :60
Then
10 Rounds:
15 Sit-ups
15 Wall Ball
September 19, 2017
1. Warm-up
Steady through
10 Good Mornings
20 Overhead Squats 95/65lbs
40 Double Unders
2. Strength
Deadlift
3×3
3. Oly
Pause Low Hang Snatch Warm Up
(Above knee)
4×3 @ 40-60% 1RM
Drop and Reset
Hang Snatch (below knee)
Every :90 for 6 rounds
3 Reps @ 70%+
Drop and Reset
NO FAILS
4. Conditioning
AMRAP 12 Minutes
Climb the Ladder
3 Sumo DLHP 115/85lbs
3 Chest to Bar
3 HSPU
6 Sumo DLHP
6 Chest to Bar
6 HSPU
9,9,9, etc.
Lite Class
Climb the Ladder
3 Sumo DLHP
3 Slam Ball
3 Push Press
6 Sumo DLHP
6 Slam Ball
6 Push Press
9,9,9, etc.
Once you complete 21 of each work your way back down
September 18, 2017
1. Warm-up
4 Steady Rounds:
10 Goblet Squats
100m run
2A. Strength
Back Squat
5×5 @77.5%
2B. Strength
Press Grip Bench Press
5×5 Heavier than last time.
3. Conditioning
AMRAP 8 Minutes
4 Power Cleans 165/105lbs
4 Bar Muscle Ups
Lite Class
10 Rounds:
10 Goblet Squats
100m run
Then
10 Rounds:
10 KBS
5 Pull-ups
Finisher:
75 Burpees Each Partner Style (I do 5, you do 5 until both partners complete 75)
September 15, 2017
1. Warm-up
3 Steady Rounds:
15 Light Push Press
15 Sit Ups
Run 200m
2. Strength
Strict Press
2×10
AHAP
3. OLY
Pause Power Position Clean Warm Up
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset each rep
Then
Hang Clean and Jerk (above knee)
Every 2 Minutes for 12 Minutes
1 Rep @ 90%+
If Jerk is limiting factor on weight decision, then disregard the Jerk.
NO FAILS
4. Conditioning
Class Assault Bike Battle!
Lite Class
Assault Bike Battle!
September 14, 2017
1. Warm-up
30 Kettlebell Swings
30 Burpees to 6″ Target
2. Strength
Deadlift
5×1
These should be heavy but under control at all times. The sets are touch and go and the weight needs to be lowed back to the ground on the last rep. Like we always say, pretend your deadlifting in a library, no bouncing and no dropping.
3. Gymnastics
Tabata Flutter Kicks
12 Rounds
:20 on :10 off
Difficulty can be manipulated be speed of kicks.
Keep your legs as straight as possible throughout each interval. Place your hands under your butt and keep your eyes on your feet.
4. Conditioning
4 Rounds:
7 Front Squats (Weight goes up each round)155/105lbs 185/135lbs 225/155lbs 255/175lbs
11 Bar Facing Burpees
15 Double Unders
Lite Class
5 rounds of
7 Front Squats
11 Bar Facing Burpees
15 Double Unders
*Start each round with an 800m run
September 13, 2017
1. Warm-up
20 Toes to Bar
20 Single Leg Dumbbell Deadlifts
200m run
2. Oly
Pause Power Position Snatch Warm Up
4×3 @ 40-60% 1RM
Drop and Reset
Hang Snatch (above knee)
Every 2 Minutes for 12 Minutes
1 Rep @ 90%+
Heavier than last week
3. Conditioning
EMOM for 10-12 Minutes
12/8 Calories on Bike or 18/15 cal row
Sprint all out on the top of each minute, once you hit the required number you can stop completely, or slow down and pedal at a very slow recovery to avoid your legs blowing up.
Lite Class
4 rounds of
15 Suitcase DL each side with KB/200m run
15 Goblet Squats/200m row
15 Burpees/200m run
100m 1arm OH carry with DB/200m row
September 12, 2017
1. Warm-up
2 Steady Rounds
15 Light Push Jerk
10 Lunges w/ bar on back
Run 400m
2A. Strength
Back Squat
5×5 @75%
2B. Strength
Press Grip Bench Press
5×5 Heavier than last time
3. Conditioning
4 Rounds:
AMRAP 3 Minutes
Row 500/400m
Max Rep Clean and Jerk in remaining time 155/105lbs
Rest :60
Lite Class
2 Rounds
15 Push Jerks
10 Lunges w/ bar on back
Run 400m
Then
4 rounds of
AMRAP 3 Minutes
Row 500/400m
Max Rep Clean and Jerk in remaining time
Rest :60