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Workout of the Day (WOD)

May 15, 2017

1. Warm-up
Run 1 Mile

2. Met-Con
“Helen”
3 Rounds:
Run 400m
21 Kettlebell Swings 53/35lbs
12 Pull-Ups

3. Strength
Zero Bounce Deadlift 4×4
@60-85% of 1RM

4. Gymnastics (if time allows)
EMOM for 10 Minutes
10 Kipping Handstand Push-Ups
To Open standard*

Lite Class

Tabatas (4 rounds top to bottom)

Hollow Holds

Push-ups

Leg Raises on Rig

Air Squats

Then

4 Rounds:
Run 800m
21 Kettlebell Swings 53/35lbs
12 Pull-Ups

May 12, 2017

1. Warm-up

3 Rounds of

Row 150m

10 http://www.achaten-suisse.com/ Hang Power Cleans 95/65lbs

30 Double Unders

 

2. Met-Con

AMRAP 12 Minutes

Row 250/200m

10 Front Rack Walking Lunge Steps 135/95lbs (5 each leg)

 

3. Lift

High Catch Power Clean 5×3

 

Lite Class

10 Lunge Jumps each leg

20 Hang Power Cleans 

30 Double Unders

400m run

500m row

May 11, 2017

1. Warm-up

Row 500m

40 Empty Bar Thrusters

Row 500m

 

2. Met-Con

3 Rounds:

10 Thrusters 155/105lbs

10 Box Jump Overs 30/24″

10 Muscle Ups

 

3. Lift

Back Squat 3×5 @75-85%

 

Lite Class

 

2 rounds of

Row 500m

40 Empty Bar Thrusters

Row 500m

40 sit-ups

Then

5 rounds of

10 Pull-ups

20 Squat Jumps

30 Russian Twists

 

 

May 10, 2017

1. Warm-up

1 mile run

2. Conditioning

3 Rounds of row 1k/rest 3:00

(bike at least one round)

3. Strength

Squat Snatch 6×2

Perfect reps only

Double can be successfully done between 60 and 95%

 

Lite Class

 

Workout 17.1

For time:

10 dumbbell snatches

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

May 9, 2017

1. Warm-up

3 Rounds:

:30 HS Hold

Row 250m

15 Light Push Press

2. Conditioning

For Time:

80 Alternating Pistols

60/40 Calorie Row

40 Handstand Push Ups

3. Strength

Push Jerk 6×2

Perfect reps only

Double can be successfully done between 60 and 95%

 

Lite Class

1 mile Run then complete the following:

100 Lunge Steps each leg

80 Mountain Climbers each leg

60 Sit-ups

40 Burpees

20 Push Press

May 8, 2017

1. Warm-up

Row 2k

2. Met-Con

“Isabel”

30 Snatches 135/95lbs

3. Strength

Zero Bounce Deadlift 5×3 @60-85% of 1RM or

Complete 4 Rounds:

21 Kettlebell Swings 53/35lbs

21 Chest to Bar Pull Ups

 

Lite Class

Buy In: Row 2k

4 Rounds:

21 Kettlebell Swings 

21 Pull Ups

Cash Out: Row 2k

May 5, 2017

1. Warm-up
3 Rounds:
12 Goblet Squats w/ :02 pause in bottom
15 Push Ups

2. Met-Con
5 Rounds:
21 Front Squats 115/75lbs
7 Bar Muscle Ups

3. Lift
High Catch Power Snatch 5×3

Lite Class

1 mile run buy in then

50 Burpees 

40 Leg Raises 

30 Front Squats

20 Ring Rows

10 HSPU or 1:00 HS Hold

1 mile run buy out

May 4, 2017

1. Warm-up
Row 500m
40 Light Hang Power Clean
Row 500m

2. Met-Con
AMRAP 14 Minutes:
80/50 Calories on Bike/Row
30 Deadlift 275/185lbs
Max Bar Facing Burpees in remaining time.

3. Lift
Back Squat 5×3 @70-80%

Lite Class
5 rounds of 

10 Back Squats

10 Push Presses

 

Then

 

5 rounds of

15 Burpees

15 Deadlifts

 

Remaining Time Core Work

 

May 3, 2017

1. Warm-up
10 Minute Steady Row

2. Strength
Squat Clean 6×2
Perfect reps only
Double can be successfully done between 60 and 95%.

3. Conditioning  
5 Rounds:
20 Wallballs 20/14lbs
5 Muscle Ups
Rest :60

Lite Class

5 rounds of

25 Wall Ball

10 Pull-ups

20 KBS 

 

May 2, 2017

1. Warm-up
3 Rounds
:60 Goblet Squat Hold
Run 200m
20 Sit Ups

2. Conditioning
6 Rounds:
4 Squat Cleans 205/145lbs
12 Box Jump Overs 24/20″
12 Toes to Bar

3. Strength
Split Jerk 6×2
Perfect reps only
Double can be successfully done between 60 and 95%

Lite Class

6 Rounds:
12 Squat Cleans 
12 Box Jump or Step Ups each leg
12 Toes to Bar

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