Workout of the Day (WOD)
April 27, 2017
1. Warm-up
Run 400m
30 Light RDLs
Run 400m
2. Met-Con
AMRAP 20 Minutes
Run 200m
15 Deadlifts 185/135lbs
10 Bar Facing Burpees
3. Lift
Back Squat 4×4 @70-80%
Lite Class
5 rounds of
10 Back Squats
20 Russian Twists
Then complete the regular class AMRAP
April 26, 2017
1. Warm-up
800m run
2. Conditioning
6-8 Rounds:
Row 500m
Rest :90
3. Strength
Squat Snatch 5×3
Perfect reps only
Triples can be successfully done between 60 and 90%.
Lite Class
1000m row
15 rounds of Cindy
1000m row
April 25, 2017
1. Warm-up
3 Rounds
:30 Handstand Hold
Run 200m
10 Ring Dips
2. Conditioning
AMRAP 15 Minutes:
12 Power Snatch 75/55lbs
24 Wall Ball 20/14
3. Strength
Push Jerk 5×3
Perfect reps only
Triples can be successfully done between 60 and 90%
Lite Class
5 rounds of
1:00 Plank on Hands
12 DB Snatches each arm
24 Wall Ball
36 Sit-ups
48 Double Unders
April 24, 2017
1. Warm-up
Run 1 Mile
2. Met-Con
“Fran”
21-15-9
Thrusters 95/65lbs
Pull Ups
3. Strength
Zero Bounce Deadlift 5×3
@60-85% of 1RM
Lite Class
1 Mile Run Buy In
Then
21-15-9
Thrusters
Pull Ups
*400m run after each set of Thrusters and Pull-ups
April 21, 2017
1. Warm-up
4 Rounds:
10 Calories on Bike/Row
10 Hang Squat Snatch 75/55lbs
2. Lift
High Catch Power Snatch 6×2
3. Met-Con
5 Rounds:
25/15 Calories on Bike
15 Sumo Deadlift High Pulls 95/65lbs
20 Push Ups
Lite Class
Same metcon as the regular class
April 20, 2017
1. Warm-up
Row 500m
40 Empty Bar Overhead Squats
Row 500m
2. Met-Con
AMRAP 8 Minutes
5 Squat Snatch 135/95lbs
5 L-Pull-ups
3. Lift
Back Squat 3×5 @70-80%
Lite Class
50 KBS
50 Burpees
50 OHS
500m row
25 KBS
25 Burpees
25 OHS
250m row
April 19, 2017
1. Warm-up
10 Minute Steady Row or Easy 1 mile run
then
Floss Ankles and Quads
2. Conditioning
5 Rounds:
Run 800m
Rest 3:00
3. Strength
Squat Clean 5×3
Perfect reps only
Triples can be successfully done between 60 and 90%
Lite Class
4 rounds of
800m run
10 Hang Squat Cleans
Then
4 rounds of
400m run
30 sit-ups
April 18, 2017
1. Warm-up
3 Rounds:
:60 Goblet Squat Hold
Run 200m
10 Strict Pull Ups
2. Strength
5×3 Split Jerk
Perfect reps only
Triples can be successfully done between 60 and 90%
3. Met-Con
50-40-30-20-10
Wallballs 20/14lbs
*15 Pull-ups per round
Lite Class
Same metcon as regular class
April 17, 2017
1. Warm-up
Row 2k
2. Met-Con
“Grace”
30 Clean and Jerk 135/95lbs
3. Strength
Zero Bounce Deadlift 4×4
@60-80% of 1RM
Lite Class
Row 1k
20 C&J
Row 1k
20 C&J
Row 1k
April 14, 2017
1. Warm-up
4 Rounds:
10 Goblet Pause Squats
10 Strict Pull Ups
15/10 Calorie Row
2. Conditioning
AMRAP 10 Minutes
7 Deadlift 275/185lbs
14 Calorie Row
21 Wallballs 20/14lbs
3. Lift
Remaining Time in Class to Find 3RM Back Squat
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
Every :90 complete 5 Back Squats