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11DEC17

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WORKOUT OF THE DAY

 
PREP

2 Sets:
Half-Kneeling Pallof Press x 8es
Goblet Squat x 12
Behind the Neck Push Press from Split x 10

STRENGTH

A.
4:00 to warm up to 70% of 1RM Front Squat
B.
Every 2:30 x 3 Sets:
Front Squat x 4

*All sets should be over 75% of 1RM Front Squat

WEIGHTLIFTING

A.
3:00 to warm up to first weight
B.
Every 90s for 8 Sets:
Clean + Front Squat + Jerk

CONDITIONING

4 Rounds for Time:
50 Double Unders
30 Push Ups

EXTRA WORK

3 Sets:
10 L Arm Lateral Raises
10 R Arm Lateral Raises
10 L Arm Bicep Curls
10 R Arm Bicep Curls

08DEC17

By: 0

WORKOUT OF THE DAY

 

PREP

A) Dynamic Warm-Up < 3 Minutes

B) For completion:
25 Goblet Squats
200’ Bear Crawl
300’ Overhead KB or DB Carry (150’ per arm)

 

SKILL

Every 2:00 for 6 sets
HSPU x 4-8 reps

*Strict deficit, strict, assisted strict, negatives on wall, feet on box deficit, feet on box no deficit, feet on box negatives

CONDITIONING

24-21-18-15-12-9-6-3 Wall Balls
5 Deadlifts after each set (225/155)

ACCESSORY

2 Sets:
One-Arm DB Press x 10/arm
Rest as Needed
Slider Hamstring Curls x 15
Rest as Needed

07DEC17

By: 0

WORKOUT OF THE DAY

PREP

3 Sets:
15 Double unders
4 muscle cleans + 4 tall power cleans
9 bottom half burpees

CONDITIONING

With a partner, alternating complete rounds to complete 6 rounds each:
28 Double Unders
14 Power Cleans (95/65)
7 Burpees

ACCESSORY

2 sets
Hammer Curls x 20/ arm
20 Elbow Jacks on Sliders (DEMO)

06DEC17

By: 0

WORKOUT OF THE DAY

PREP

Snatch Warm-Up

STRENGTH

A)
E2MOM x 3 Sets:
Snatch Push Press + OHS x 4 (1+1)
B)
E2MOM X 3 Sets:
Snatch Balance x 3
C)
Every 90s x 5 Sets:
Hang Snatch x 2

CONDITIONING

A)
Farmer’s Carry
4 x 300’
Rest 2 Minutes between sets
B)
Double KB or DB overhead hold
4 x 1:00
Rest 2 Minutes between sets
C)
Dragon Walks
4 x 50’
Rest 90s between sets

05DEC17

By: 0

WORKOUT OF THE DAY

PREP

A)
2 Sets:
15s Arch Hold
15s Hollow Hold
10 PVC Dislocates
20s Dead Hang
B)
For Completion:
25 KB Swings
25 Push-Ups
25 OHS w/pvc

CONDITIONING

For Time, w/Partner:
2,000M Row
50 Strict Pull-Ups
100 KB Swings
125 Hand-Release Push-Ups
100 KB Swings
50 Strict Pull-Ups
2,000M Row

*divide reps how you see fit, but MUST switch on row every 200M

ACCESSORY

For Quality:
Single-Arm Upright Row 3 x 10ea
Accumulate 5 Minute Plank
Single-Arm Bent Over Row 3 x 10ea

04DEC17

By: 0

WORKOUT OF THE DAY

 

PREP

2 Sets:
KB Split Squat Thruster x 5es
Chin-Up Dead Hang x 30s
Banded Pull-Throughs x 12

STRENGTH

2:30 to warm up to first working weight then…
E2MOM for 5 sets:
Front Squat x 4 reps

WEIGHTLIFTING

2:30 to warm up to first working weight then…
E2MOM for 6 sets:
1 clean + 2 jerks

CONDITIONING

30-20-10
Deadlift (155/105)
15-10-5
Strict HSPU

EXTRA WORK

Every 1:30 Minutes x 6 Sets:
12/9 Calorie Row Sprint

02DEC17

By: 0

WORKOUT OF THE DAY

STRENGTH

Groups of 4:
5 Minutes at each, 2 people working at a time:
A. Landmine Deadlifts x 5 @3201
B. 10 Sit-Ups + 10 Hollow Rocks + 10 Tuck-Ups
C. Barbell Bicep Curls x 15

CONDITIONING

Teams of 3, AMRAP16:
Partner 1- 200m Run
Partner 2- AMRAP 15 Air Squats + 10 Push-Ups
Partner 3- Rest

01DEC17

By: 0

WORKOUT OF THE DAY

PREP

2 Sets:
1-Arm KB OH March in Place x 12 steps each arm
Wall Balls x 12
Strict Hanging Knees to Chest x 10

STRENGTH

A.
5 Working Sets:
Push Press + Push Jerk
(2+2)
*Build in weight across five working sets

B. 2 Sets
Heavy Russian Swings x 15
Rest :45
Banded Tricep Pressdowns x 20

CONDITIONING

Every 2:30 for 5 Sets:
150’ Shuttle Run
DB/KB Thursters x 7/arm
150’ Shuttle Run
9 Burpees

*the 150′ shuttle will consist of (3) 50′ sprints. Athletes will begin the workout with their DB/KB 50′ away in order to get back to it after the 150′.

EXTRA WORK

For Time and Quality:
30 Alternating DBell Snatches
60 Mountain Climbers w/Sliders
30 Alternating DBell Snatches
60 Mountain Climbers w/Sliders

30NOV17

By: 0

WORKOUT OF THE DAY

 
PREP

Teams of 3, one person at each
3 sets:
1- 2 muscle snatch + 2 hang power snatch (build in weight to slightly above WOD weight)
2- 8/6 calorie row
3- :20 bar hang

CONDITIONING

Teams of 3:
AMRAP21
Partner 1- 250m row
Partner 2- AMRAP until row is done:
7 hang power snatch (95/65)
7 box jumps (24/20)
Partner 3- Plank hold

*Pace is determined by rower. Keep track of your individual rounds on the AMRAP, then add them together at the end.