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15SEP17

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WORKOUT OF THE DAY

PREP

2 Sets of:
Kettlebell Windmills x 8ea
Dumbbell Death March x 6el
Modified Wall Balls x 10*

*Perform a wall ball with a dip and jump each rep, essentially a push press with a jump.

STRENGTH

A)
Every 2:00 x 3 Sets:
Clean Deadlift x 3*
*2s pause at knee and power position + extension
*sets at 70-90% of 1RM

B)
Every 2:00 x 6 Sets:
Power Clean + Push Press (2+2)

CONDITIONING

3 Rounds for Time:
15 Bar-Facing Burpees
15 Front Squats 135/95

EXTRA WORK

300M Suitcase Carry Each Arm @AHAP

14SEP17

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WORKOUT OF THE DAY

PREP

A)
EMOM 6:
MIN 1 – Mountain Climbers w/Sliders x 20-30s
MIN 2 – 1-Arm KB Thrusters x 6ea

Rest 2 Minutes

B)
EMOM 6:
MIN 1 – Banded Lateral Plank Walk x 20’ es
MIN 2 – Banded Pull-Throughs x 12-15

CONDITIONING

6 Rounds:
500 Meter Row
400 Meter Run
*Partners complete full rounds, then switch.
(Three rounds per partner.)

13SEP17

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WORKOUT OF THE DAY

PREP

Every 90s x 3 Sets:
KB Goblet Hold
(5s descent, 10s bottom of squat hold)
Chin-over-bar Hold x 10-15s
Fast Feet to Plate x 10s

STRENGTH

Every 2:30 x 4 Sets:
Back Squat @30X1
Set 1-4: Sets of 4, Warming up to actual or perceived 6RM.
Every 3:00 x 2 Sets:
Set 5: AMRAP at 6RM Weight
Set 6: AMRAP at Adjusted 6RM Weight

CONDITIONING

AMRAP 15:
1 Round of Strict “Cindy”
30 Double-unders

EXTRA WORK

EMOM 10:
MIN 1 – 100M Sprint
MIN 2 – Dumbbell Ground to OH x 10

12SEP17

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WORKOUT OF THE DAY

PREP

4 Sets of:
4 Inch Worms
5 Cuban Presses (demo)
6 Broad Jumps

*must be light, light dbells, training bar, empty bar, or pvc with small plate in middle.

CONDITIONING

21-18-15-12-9-6-3
Calorie Row
Strict Press (75/55)

This can be done with a partner, one starting on rower and other on presses, OR class could split and half do accessory work and other half the wod.

ACCESSORY

3 Working Sets:
1-Arm Static Ring Row Hold x 20s ea (demo)
Rest 40s
Dip or Push-Up Negatives x 6 w/5s negative (weight if possible)
Rest 40s
Side-Lying Clam Shells x 12 el
(mini-band above knee)
Rest as Needed

11SEP17

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WORKOUT OF THE DAY

PREP

A)
2 Sets w/Mini-Band:
50’ Side Shuffle Each Direction
50’ Monster Walk (FW)
50’ Monster Walk (BW)
Reverse Lunge, Reverse Lunge, Good Morning x 5
B)
3 Sets:
Staggered Stance RDL x 5es @2301
Hang Hollow Hold x 20s

STRENGTH

Every 2:30 x 6 Sets:
Deadlift**
Set 1-4: Sets of 3, Warming up to actual or perceived 3RM.
Set 5: AMRAP at 3RM Weight
Set 6: AMRAP at Adjusted 3RM Weight

**Deadlifts this week can be completed with a MIXED GRIP but all reps will stick to the tempo and be performed from a dead stop.

CONDITIONING

5 Rounds For Time:
20 1-Arm OH Walking Lunges*
12 Toes To Bar

*switch arms at 10 reps

EXTRA WORK

A)
5 Sets of:
Snatch Balance + OHS (2+1)
*hold bottom of OHS for 3s

B)
5 Sets of:
Jerk Balance x 3-5
*building in weight with sound mechanics

08SEP17

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WORKOUT OF THE DAY

PREP

Every 2:00 x 6 Sets:
3 Burpee Broad Jumps
2 Hang Squat Cleans
(building to heavy double in 6 sets)

CONDITIONING

EMOM 20:
MIN 1 – 10 Burpees
MIN 2 – 5 Hang Squat Cleans 175/125

EXTRA WORK

6 Rounds for Time:
200’ Odd Object Carry
12 Calorie Row

07SEP17

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WORKOUT OF THE DAY

PREP

3 Sets:
Goblet Squat + Jump x 5 @32X1
Front Leaning Rest + Bottom of Push-Up Hold x 20/10s
Supinated Tap Swings x 10

STRENGTH

Every 2:30 x 4 Sets:
Back Squat @30X1
Set 1-4: Sets of 4, Warming up to actual or perceived 6RM.
Every 3:00 x 2 Sets:
Set 5: AMRAP at 6RM Weight
Set 6: AMRAP at Adjusted 6RM Weight

CONDITIONING

For Time:
27-21-15-9
Toes to Bar
Box Jump Overs
Ring Dips

06SEP17

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WORKOUT OF THE DAY

PREP

Every 90s x 3 Sets:
225’ Shuttle Run
(3 straightaways)
Barbell Seated Z-Press x 6
Chin-Up Negative x 1 w/5-10s Negative

CONDITIONING

4 Rounds of:

In 4 Minutes Complete:
200m Run
15 KB/DB Push Presses (R)
15 KB/DB Push Presses (L)
200m Run
Max Rep Chin-Ups In Remaining Time

Rest 4 Minutes

EXTRA WORK

4 Sets of:
25’ MiniBand March
12 Banded Face Pulls
12 Barbell Curls @3201

05SEP17

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WORKOUT OF THE DAY

PREP

2 Sets:
50’ Lateral Bear Crawl w/MiniBand
1-Leg RDL x 6el @3201
Assisted Squat Jumps x 10

STRENGTH

Every 2:30 x 6 Sets:
Deadlift**
Set 1-4: Sets of 3, Warming up to actual or perceived 3RM.
Set 5: AMRAP at 3RM Weight
Set 6: AMRAP at Adjusted 3RM Weight
Remember this adjusted weight for next week

**All Deadlifts are to be completed with a 1)double overhand grip, 2) 3 second negative on each rep, and 3) reset each rep, no “touch n go”

CONDITIONING

AMRAP 5:
50’ KB Front Rack Carry (L)
5 KB Suitcase Deadlifts (L)
50’ KB Front Rack Carry (R)
5 KB Suitcase Deadlifts (R)

Rest 90s

AMRAP 5:
50’ Walking Lunge
10 V-Ups

EXTRA WORK

A)
5 Sets of:
Snatch Balance + OHS (2+1)
*hold bottom of OHS for 3s

B)
5 Sets of:
Jerk Balance x 3-5
*building in weight with sound mechanics