Workout of the Day

100818

SKILL/ PREP: 3x: 1 power clean 1 front squat 1 hang squat clean *build to WOD weight. FITNESS: Every 6 mins, for 3 rds, complete: 400m run 12 burpees 9 db hang squat clean 50/ 35# COMPETITION: Every 6 mins,… Read more »

100718

AMRAP 25 200m run 15 strict press 35/ 25kg 15 KBS 24/ 16kg 15 ring rows 1 min plank on elbows COOL DOWN/ RECOVERY: team 400m slow walk

100518

STRENGTH: OHS 5×3 @31X1 AMRAP 12: 20 alt lunges 10 OHS 40/ 25kg 10 T2B

100418

EMOM 20 Min 1 & 2: 30 plate GTO + AMRAP ring dips Min 3 & 4: 200m run + AMRAP strict pull ups *2 min window for each working period. ACCESSORY: 3x- 30/30 flutter kicks (plate held at lockout)… Read more »

100318

STRENGTH/ SKILL: Push jerk 2-2-2-2-2 *Work up to a heavy. 2 sets(12 mins of work in total) AMRAP 3 KBS 24/ 16kg -REST 1 min- AMRAP 3 5 push jerks 60/ 40kg 5 burpees -REST 1 min, then repeat-

100218

5RFT: 10 DB front squats 50/35 20 DB deficit push ups 30 sit ups 400m run

100118

STRENGTH/ SKILL EMOM 10 1 high hang power snatch 2 hang power snatch *snatch complex with emphasis on mechanics. Focus is on bar path, and getting the bar to the hip each lift. Open WOD 14.1 AMRAP 10 30 double… Read more »

093018

Partner WOD: 3RFT: 800m run 30 burpees 60 wallballs *Partner 1 will run 400m, then partner 2 will. Partner 1 will do 15 burpees, then partner 2 will. Partner 1 does 30 wall balls, then partner 2 will. That will… Read more »

092618

THREE PARTS A. 6 rounds @ max effort: – 30s max plate GTO 20/ 10kg – 1 min rest betw sets. B. 6 rounds @ steady effort – 30s max deadlifts 85/ 60kg. – 1 min rest betw sets. C…. Read more »

092518

EMOM 20 Min 1: 20 Russian swings 24/ 16kg Min 2: 8 thrusters 40/ 25kg Cool down: 800m jog/ walk-jog