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Workout of the Day (WOD)

December 27, 2017

1. Warm-up
Floss Hips
3 Steady Rounds:
Row 300m
10 Spidermans each leg

2. Strength
5×5 Back Squat @ 90% 5RM3. Met-Con 

3. MetCon

For Time:
25 Bar Facing Burpees
20 T2B
15 Deadlift 275/185lbs
10 Muscle Ups
.5 Mile Run
 

Lite Class

For Time
100 Burpees
100 KBS
100 Goblet Squats
100 Sit-ups 
100 Ring Rows

*Break up the reps as needed 

December 22, 2017

“The 12 Days of Outlaw”

*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 C&J, then 1 C&J + 2 MU, then 1 C&J + 2 MU + 3 Box Jumps, etc. The WOD is complete when the 12 Front Squats are completed.

1 Clean & Jerk @ 225/150#
2 Muscle-Ups
3 Box Jumps 36/30″
4 Hang Squat Snatch @ 115/75#
5 Bar Facing Burpees
6 Push Press @ 115/75#
7 Pistols (alternating)
8 T2B
9 Wall Ball 20/14#
10 C2B Pullups
11 HSPU
12 Front Squats @ 225/150# (no racks)

Lite Class

1 Clean & Jerk Let’s Push it Here 8:45!  It’s only 1 Rep!
2 C2B Pull-ups
3 Box Jumps
4 OHS
5 Bar Facing Burpees
6 Push Press
7 Lunge Jumps each leg
8 T2B
9 Wall Ball
10 Ring Rows
11 HSPU
12 Front Squats

December 21, 2017

1. Warm-up
Floss Quads above Knee
Then
4 Steady Rounds:
:20 Nose and Toes Handstand Hold
20 Jumping Squats

2. OLY 
EMOM for 10 Minutes
1 Misfit Snatch Complex 70%+ of 1RM
Full Snatch, Overhead Squat, Hang Squat Snatch, Overhead Squat
You can build throughout sets.

3. Interval 
2 Rounds:
AMRAP 5 Minutes:
100m Run
5 Squat Clean Thrusters 185/135lbs
Rest 3:00
 

Lite Class

10 Deadlifts/100m run
10 Hang Power Cleans/100m run
10 Shoulder to OH/100m run
10 down to 1 by 1

December 20, 2017

1. Warm-up
Floss Ankles/Calves
2 Steady Rounds:
15 Dumbbell Push Press
20 Sit Ups
200m run

2. Strength
Push Jerk
5×5 @ 65%
 

3. Met-Con 
5 Rounds:
12 Front Squat 165/115lbs
15 Handstand Push-Ups
30 Double Unders
 

Lite Class

3 Rounds of

3:00 to complete a 400m run + 10 squat jumps
3:00 to complete 30 burpees
3:00 to complete 50 Thrusters with an empty bar
3:00 to complete 200m run/10 Pull-ups, 100m run/10 Pull-ups
Rest 1:00
Rest remaining time of 3:00

December 18, 2017

1. Warm-up
Floss Hips
3 Steady Rounds:
12 Good Mornings
12 Goblet Pause Squats

2. Strength
Back Squat- 5×5 @ 90% of your 5RM

3. Met-Con 
AMRAP 10 Minutes
50 Double Unders
10 Push Jerk 205/145lbs
10 Bar Muscle Ups

Lite Class

“Filthy Fifty”

For time:
50 Box jump, 20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35#
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 14 pound ball
50 Burpees
50 Double unders

December 15, 2017

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
 

December 14, 2017

1. Warm-up
Floss Hips
3 Steady Rounds:
15 Light Good Mornings
Run 400m

2. Strength
1 Max Set of Deadlifts
@ 65% of current 1RM
 

3. WOD
AMRAP 12 Minutes
30 Double Unders
10 Toes to Bar
10 Power Cleans 135/95lbs
 

Lite Class

20-16-12-8-4

Split Squat with OH Press Left Leg Forward  (DB in right arm) Press OH as you lower in Split Squat
 Deadlifts
 Bar Rollouts
 Split Squat with OH Press right Leg Forward  (DB in Left arm) Press OH as you lower in Split Squat
Kossack Squats
Tricep Pushdown with band on rig

December 13, 2017

1. Warm-up
Floss Ankles
3 Rounds:
6 Strict Pull Ups
12 Sit Ups
Row 18 Calories

2. Strength
5RM Back Squat

3. WOD
3 Rounds:
Run 400m
15 Bar Facing Burpees
30 Dumbbell Snatch 50/35lbs
 

Lite Class

5 rounds of 1:00 Max Effort/:15 Rest

Wall Ball
Hollow Rock
Bike
Pull-up
Push Press
KBS
 

December 12, 2017

1. Warm-up
Floss Elbows
Then
2 Rounds:
15 Squat Jumps
15 Overhead Walking Lunge Steps 95/65lbs

2. Strength
1RM Misfit Snatch Complex
Squat Snatch, Overhead Squat, Hang Squat Snatch, Overhead Squat
 

3. WOD
For Time:
50 Chest to Bar Pull Ups
50 Thrusters 75/55lbs
800m Run
 

Lite Class

5 Rounds of

Run 400m
15 Hang Squat Cleans
15 Sit-ups
15 Bar Facing Burpees

December 11, 2017

1. Warm-up
Floss Quads above the knee
Then
2 Rounds
Bike/Row 1k
30 Alternating Jumping Lunges

2. Strength
Find your 1RM “Misfit Clean Complex”
Power Clean, Push Jerk, Front Squat, Hang Squat Clean, Split Jerk

3. WOD
AMRAP 10 Minutes:
15 Calories on Rower
15 Push Presses
15 Hang Power generic viagra online Snatch 95/65lbs
 

Lite Class

5 Rounds of

Partner 1: Row 200m ME
Partner 2: Complete 10 Double KB Thrusters then rest remaining time
Then 5 rounds of
Partner 1: Run 200m ME
Partner 2: Complete 10 Burpees then rest remaining time

Once all of the rounds are completed, each partner takes a kb and
lunges 50ft with the kb overhead in right arm and 50ft with the kb overhead in left arm x4 rounds

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