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Workout of the Day (WOD)

February 8, 2018

1. Primer
4 Rounds
Ski/Bike 10 Calories
5 Power Cleans

5 Front Squats

2. Strength
Front Squat
40 Reps for time @ 62.5%
Rack/Unrack anytime
 

3. Met-Con
Bike Battle

Lite Class

Bike Battle

Core Work Finisher

February 7, 2018

1. Warm-up
Coach’s Choice

2. Skill Work

Open Prep

25 Burpees Not For Time over a DB

25 Burpees Not For Time to a 6” Target

25 Bar Facing Burpees Not For Time

2. OLY
Every 3 Minutes Complete 1 Set
Max Rep Touch and Go Clean (Power, Squat or mix of both)
Round 1 70%
Round 2 75%
Round 3 80%

3. Met-Con 
Four 4:00 Rounds
20 Overhead Squats 115/85lbs
30 V-Ups
Max Effort 10m Shuttle Sprints

No Rest after each set.  Manage the sprints so you can go right back into the OHS.

.
Lite Class

5 Rounds of

12 Deadlifts

9 Hang Squat Cleans

6 Shoulder 2 OH

400m Run

February 6, 2018

1. Warm-up
3 Rounds

200m Run

15 Air Squats

15 Push-ups

 

2. Strength
BACK SQUAT
If you hit less than 8 reps last week, lower weight.
If you hit between 8 and 15, repeat weight and beat score.
If you beat 15 reps, up the weight.
Warm up sets:
8 reps @50% of working weight – Slow controlled pause squats
6 reps @75% – Focus on speed
Working Set – Max effort reps at chosen weight.
 

3. Met-Con 
16.1 Partner Workout
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Men lunge 95 lb.
Women lunge 65 lb.

Lite Class

For Time:
50 Calorie Row
50 Burpees
Rest 1:00

40 Calorie Row
40 Burpees
Rest 1:00

30 Calorie Row
30 Burpees
Rest 1:00

20 Calorie Row
20 Burpees

10 Calorie Row
10 Burpees

 

February 5, 2018

1. Primer
3 Rounds:
15 Goblet Squats 53/35lbs
12 Pull-Ups

2. Skill Work

HSPU Progressions and Skill Work

3. Met-Con 
For Time:
10 Squat Snatch 135/95lbs
25 Handstand Push-Ups
10 Squat Snatch
25 Handstand Push-Ups
10 Squat Snatch
*Use Open Standard

Lite Class
EMOM for 15 Minutes
20 Kettlebell Swings
20 Goblet Squats
20 Sit-ups
*Alternate through movements

Rest 3:00

EMOM for 15 Minutes
15 Burpees
15 Hanging Knee Raises/T2B
15 Lunge Jumps Each Leg
*Alternate through movements

February 2, 2018

1. Warm-up
40 Burpees over the DB (focus on being parallel with the DB)

2. Skill

4 Rounds of

Partner 1: Band Pulldown with PVC x 15

Partner 2: Plank

3. OLY
3 Sets:
1 Squat Clean from floor + Max Rep Hang Squat Cleans (above knee)
@70-75% current 1RM Clean
Rest 3-4 Minutes

4. Interval 
3 Sets of Max Rep Unbroken Push Jerk
Rest 3:00
135/95lbs

Lite Class

4 Rounds of

Partner 1: Band Pulldown with PVC x 15

Partner 2: Plank

4 Rounds of

Partner 1: Scap Pull-ups x10

Partner 2: Ring Rows x1

3 Rounds of

6 Rounds of: 20 on/:10 off Double Unders

6 Rounds of: 20 on/:10 off Row

6 Rounds of: 20 on/:10 off Hang Squat Cleans

6 Rounds of: 20 on/:10 off Bike

February 1, 2018

1. Primer
2 Rounds
Bike 15 Calories
15 Burpees

2. Strength
Front Squat
40 Reps For Time @ 60%
Rack/Unrack Anytime

3. Met-Con 
10 Rounds:
2 Bar Muscle-Ups
2 Squat Clean Thrusters 185/120

 

Lite Class

50 Burpees

50 Lunge Steps each Leg

50 Cal on Bike

50 (combination of V-ups, T2B)

50 Front Squats

50 Side Plank Leg Raises each leg

January 31, 2018

1. Warm-up
Coach Lead Warm-up

2. Skill

6 Rounds of: 20 on/:10 off Double Unders

Rest 2:00

6 Rounds of: 20 on/:10 off Hollow Holds

3. OLY
Every 3 Minutes Complete 1 Set
Max Rep Touch and Go Snatch (Power, Squat or mix of both)
Round 1 70%
Round 2 75%
Round 3 80%

3. Met-Con 
Four  3:00 Rounds
20 Kettlebell Swings 70/53lbs
15 T2B

Rest Remaining Time if any

Lite Class

2:00 ME Sets with :30 Rest Between Exercises

3 Rounds

KBS

Sit-ups

Goblet Squats

S2OH

Wall Sit

January 30, 2018

1. Warm-up
Row 50/40 Calories

 

2. Strength
Back Squat
Choose a weight you believe you can hit for 8-15 reps
Warm up sets:
8 reps @50% of working weight – Slow controlled pause squats
6 reps @75% – Focus on speed
Working Set:
Max effort reps at chosen weight.

3. Met-Con 
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
Women use 35-lb. dumbbell and 20-in. box
Time cap: 20 minutes

Lite Class

Planks and Core Work with Coach John then

17.1 (No Time Cap)

January 29, 2018

Monday

1. Primer
AMRAP 6 Minutes
Run 100m
10 Wall Ball

10 Good Mornings

 

2. Skill

6 rounds of: 20/:10 off HS Hold

Rest 2:00

6 rounds of: 20/:10 off Kip Swing

 

3. Met-Con 
AMRAP 12 Minutes
5 Deadlift 275/185lbs
15 Wallballs 20/14lbs

30 Double Unders
 

4. Finisher

3:00 ME Assault Bike for Calories 
 

Lite Class

Open WOD 11.1

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches

Rest 3:00

10:00 AMRAP

5 Deadlifts

15 Wall Balls

Rest 3:00

6 rounds of: 20/:10 off HS Hold

6 rounds of: 20/:10 off Hollow Rocks

 

January 26, 2018

1. Warm-up
Floss Shoulders
3 Rounds:

10 Strict Press
 :30 Supinated Hang From Rig
 5 Strict Pull-ups
 5 Burpees
5 Spidermans
10 Good Mornings

2. Strength
Find a 1RM Push Jerk
 

3. WOD
3 Rounds:
10 Power Snatch 205/145lbs
15/12 Muscle Ups

Or

3 Rounds:
10 Power Snatch 155/105
20 C2B Pull-ups
 

Lite Class

10-8-6-4-2 From the Rig

10 Back Squats
10 Push-ups
 100 Double Unders
 10 Front Squats
10 V-Ups
400m run

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