Workout of the Day (WOD)
March 29, 2018
Hero WOD
"Small"
Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box jumps, 24"/20” box
Run 800 meters
U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.
Lite Class
Same as regular cialis prix class
March 28, 2018
- Warm-up
10 Pass Throughs
10 Spidermans
10 Ring Rows
10 PVC OHS
10 Strict Pull-ups
10 Strict Knees to Elbows
- Skill Work
Hang Snatch Drills
Rope Climb Technique
- Met-Con
4 Rounds of
7 Hang Squat Snatches @50% of 1RM Snatch
5 Cal Bike
2 Rope Climbs
Lite Class
Rope Climb Technique Then
10 Rounds of
1 Rope Climb
10 KBS
1 Rope Climb
10 Cal Bike
March 27, 2018
- Warm-up
25 Burpees
20 Empty Bar Deadlifts
15 Bent Over Rows
10 Strict Presses
- Skill Work
Strict HSPU Drills to Build Strength
- Met-Con
4 Rounds for Time of
50 Ft. Lunges
12 Deadlifts @50% of 1RM
Lite Class
1 Mile Run then
5 Rounds of
10 T2B
10 Goblet Squats
10 Deadlifts
10 Single Arm DB Presses each arm
March 26, 2018
- Warm-up
Roxanne!
- Skill Work
Rowing
3. Met-Con
3 – 7:00 AMRAPS with 1:30 Rest in Between
- 200m Run/20 Air Squats
- 15 Calorie Row/15 Sit-ups
- 10 Calorie Bike/10 Burpees (Open Standard)
Lite Class
6 – 7:00 AMRAPS with :30 Rest in Between
- 50 Bicycles/25 Hang Cleans/25 Push Press
- 40 Double Unders/40 Mountain Climbers
- 30 Lunge Jumps/30 Russian Twists
- 200m Run/20 Air Squats
- 15 Calorie Row/15 Sit-ups
- 10 Calorie Bike/10 Burpees (Open Standard)
March 23, 2018
Workout 18.5
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups...
Lite Class
Sled and Core Work
March 22, 2018
1. Warm-up
5 Steady Rounds:
20 Calorie Row
15 Sit-ups
10 Dumbbell Front Squats
2. Strength
EMOM 10:00
3 T&G Power Snatches @60% of 1RM Power Snatch
3. Met-Con
3 Rounds:
20 Thrusters 45/35lbs
Row 20 Calories
Lite Class
Sled Pushes and Core Work!
March 21, 2018
- Mobility
Foam Roll
- Upper Back
- Lats
- Glutes
- Hamstrings
- Hip Flexors
- Quads
- Calves
- Skill
Split Jerk (Foot Work Practice
10x1 @50% of 1 RM
- Met-Con
10 Down to 1 by 1 of
Russian KBS
Burpees
Lite Class
7 Rounds of
7 Thrusters Right Arm KB or DB
7 Thrusters Left Arm KB or DB
7 Slam Ball
7 Lunge Steps each leg with Slam Ball OH
7 V-ups
March 20, 2018
1. Warm-up
3 Steady Rounds:
10 DB Thrusters
30 Double Unders
1 Legless Rope Climb
2. OLY
Back Squat 4×4
(Start at 70%)
3. Met-Con
3 Rounds:
20 Box Jumps
15 Wall Ball 20/14
10 Hang Power Snatch 115/80
Lite Class
5 Rounds of
1:00 ME of the Following
Bike
Russian Twists
Box Jumps/Step Ups
Plank (Vary Each Time)
T2B
Bird Dog
1:00 Rest
March 19, 2018
- Warm-up
3 Rounds of
Lunge Down/Back
10 Kip Swings
10 Pass Throughs
10 Russian KBS
- Strength 9:00 EMOM
1 Clean + 1 Hang Clean + 1 Push Jerk
@60% of 1RM Push Jerk
- Met-Con
21-15-9
Thrusters 115/75
C2B Pull-ups
Lite Class
10 Rounds:
Row 150m
Rest :60
Then
10 Rounds:
15 Sit-ups
15 Wall Ball
March 16, 2018
Diane
21-15-9 reps of:
Deadlifts, 225 lb. / 155 lb.
Handstand push-ups
Then,
21-15-9 reps of:
Deadlifts, 315 lb. / 205 lb.
50-ft. handstand walk after each set
Lite Class
With a 35:00 running clock complete
5 Rounds of
10 Deadlifts
10 Bar Rollouts
Then
5 Rounds of
10 Band Rows
10 Tricep Push Downs with bands
Then remaining time AMRAP of
20 Mountain Climbers
50 Double Unders