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26APR17

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[quote] WORKOUT OF THE DAY
[/quote]

[intro] PREP[/intro]

10 Minutes @ Easy Pace:
10 Perfect Burpees
3 Muscle Snatch from Hip + 3 Power Snatch from hip + 3 Power Snatch from Knee

 

[intro] STRENGTH[/intro]

Power Snatch 2-2-2, 3×2

 

Build over the first three sets to a challenging but manageable weight. Repeat that weight for the remaining three sets.

TIMECAP: 20:00

 

[intro] CONDITIONING[/intro]

As Far As Possible in 12 Minutes:
10 Power Snatch, 95#/65#
10 Burpee Box Jump Overs, 24″/20″
20 Power Snatch
20 Burpee Box Jump Overs
30/30, 40/40, 50/50…etc

 

[intro] EXTRA WORK
[/intro]
Push Press 5-5-5-5-5

 

Build over the first three sets. The third set should be moderately difficult, leaving 2-3 solid reps in the tank. Drop 10% for the fourth and fifth sets.

25APR17

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[quote] WORKOUT OF THE DAY
[/quote]

[intro] PREP[/intro]

3 Sets @ Easy Pace:
10 Single Arm Kettlebell Swings, left
0:15-0:30 L-Sit
10 Single Arm Kettlebell Swings, right
10 Tap Swings on Pullup Bar, pause arch and hollow of last rep for 5 seconds each

 

[intro] STRENGTH[/intro]

Deadlift 5-5-5-5-5

 

Build over the first three sets. The third set should be moderately difficult, leaving 2-3 solid reps in the tank. Drop 10% for the fourth and fifth sets.

TIMECAP: 25:00

 

[intro] CONDITIONING[/intro]

5 Rounds For Time:
15 Kettlebell Swings, 24kg/16kg
10 Chest-to-Bar Pullups

 

TIMECAP: 10:00

 

[intro] EXTRA WORK
[/intro]
Strict Pullup 4 x 2-3 Reps from Failure

24APR17

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[quote] WORKOUT OF THE DAY
[/quote]

 

[intro] PREP[/intro]

EMOM 9, alternating:
a) 12 Goblet Walking Lunges, slow eccentric
b) 10 Stationary Inchworms
c) 5 Standing Broad Jumps, reset between reps

 

[intro] STRENGTH[/intro]

Back Squat 5-5-5-5-5

 

Build over the first three sets. The third set should be moderately difficult, leaving 2-3 solid reps in the tank. Drop 10% for the fourth and fifth sets.

TIMECAP: 25:00

 

[intro] CONDITIONING[/intro]

For Time:
5 Thrusters 145#/100#
15 Wall Ball 20#/14#
10 Thrusters
30 Wall Ball
15 Thrusters
60 Wall Ball

 

TIMECAP: 12:00

 

[intro] EXTRA WORK
[/intro]
Run 3-5x800m @ 9
Work: Rest 1:1

22APR17

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[quote] WORKOUT OF THE DAY
[/quote]

[intro] CONDITIONING[/intro]

2 Rounds for Time:
10 Deadlifts 275/185
20 HSPU
30 Goblet Squats 53/35

 

[intro] STRENGTH[/intro]

A)
KB Front Rack Carry 3 x 45-60s
B)
3 Sets:
1-Arm Ring Row x 8ea
Rest 30s
Bench Reverse Hypers x 10
Rest 60s

21APR17

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[quote] WORKOUT OF THE DAY
[/quote]

[intro] STRENGTH[/intro]

Thruster 3RM

 

[intro] CONDITIONING[/intro]

“The Week in a WOD”

For Time:
30 Calorie Row
30 Burpees
30 Wall Ball Shots 20/14
30 Kettlebell Swings 53/35
30 Push Presses 95/65
30 Pull-Ups

 

[intro] EXTRA WORK
[/intro]
Overhead Squat 8-8-8, 2×8

 

Build over the first three sets to a weight which is challenging, but repeatable with good technique. Repeat that weight for the remaining two sets.

20APR17

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[quote] WORKOUT OF THE DAY
[/quote]

[intro] PREP[/intro]

10 Minutes @ Easy Pace:
Row 15 Strokes (5 Legs Only, 5 Legs + Body, 5 Full Stroke)
25′ Inchworm
10 V-Ups or Tuck-Ups

 

[intro] CONDITIONING A
[/intro]
Row 2x1000m @ 9
Work: Rest 1:1 or alternate with partner.

 

TIMECAP: 20:00

 

SCALING GUIDE
For athletes who will row slower than a 2:30/500m pace, scale distance to 750m.

 

[intro] CONDITIONING B
[/intro]
As Far As Possible in 12 Minutes:
5 Toes-to-Bar
5 Pushups
10 Toes-to-Bar
10 Pushups
15 Toes-to-Bar
15 Pushups
Etc

 

[intro] EXTRA WORK
[/intro]
Push Press 3×5, use 75% of 10RM

 

If athlete was not present for 10RM, they may perform that here instead. No down sets!

19APR17

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[quote] WORKOUT OF THE DAY
[/quote]

[intro] STRENGTH[/intro]

3 Sets:
8 Snatch Grip Romanian Deadlifts
8 Snatch Grip High Pulls from Hip
8 Snatch Grip Push Presses

 

Perform at least two sets with empty bar. Athlete may add weight for third set.

4 Sets:
5 Power Snatch from Hip + 5 Overhead Squats + 5 No Hands/No Feet Snatch

 

Start with the same weight that was used on the final set of the first complex. Then add weight. No one needs to finish with more than 95#/65#.

No Hands/No Feet Snatch 2-2-2, 3×2

 

[intro] CONDITIONING[/intro]

3 Rounds For Time:
20 Kettlebell Swings, 32kg/24kg
100 Double Unders

 

TIMECAP: 9:00

 

[intro] EXTRA WORK
[/intro]
Deadlift 3×4, use 70% of 8RM

 

If athlete was not present for 8RM, they may perform that here instead. No down sets!

18APR17

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[quote] WORKOUT OF THE DAY
[/quote]

[intro] PREP[/intro]

3 Sets @ Easy Pace:
10 Press from Split (5/side)
10 Tap Swings on Pullup Bar
20 Single Arm Overhead Walking Lunges (10/side)

 

[intro] STRENGTH[/intro]

Split Jerk 3-3-3, 3×3

 

Build over the first three sets to a challenging but manageable weight. Repeat that weight for the remaining three sets.

TIMECAP: 20:00

 

[intro] CONDITIONING[/intro]

You Go/I Go with Partner
AMRAP 16:
12-9-6 Shoulder-to-Overhead, 145#/100#
Alternate With:
12-9-6 Chest-to-Bar Pullups

 

Partner A performs 12 shoulder-to-overhead. Then Partner B performs 12 shoulder to-overhead. Partner A performs 12 chest-to-bar pullups. Then Partner B performs 12 chest-to-bar pullups. Repeat at 9 reps, then 6 reps. This constitutes one complete round. After the sets of 5, start over with 12 (this is the beginning of round 2).

 

If you have an odd number, form a team of three and change the reps to 9-6-3 each round.

 

[intro] EXTRA WORK
[/intro]
Strict Chin-Up 3 x 3-4 Reps from Failure

17APR17

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[quote] WORKOUT OF THE DAY
[/quote]

[intro] PREP[/intro]

12 Minutes @ Easy Pace:
300m Row or 500m Assault Bike
5 Power Cleans from Hip
5 Front Squats
5 Hang Cleans (above knee)

 

[intro] STRENGTH[/intro]

Hang Clean (above knee) 5×3, reach a near maximal set of 3

 

[intro] CONDITIONING
[/intro]
7 Rounds For Time:
7 Hang Squat Cleans, 95#/65#
7/5 Assault Bike OR Row Calories

 

TIMECAP: 10:00

 

[intro] EXTRA WORK
[/intro]
Back Squat 4×5, use 75% of 10RM

 

If athlete did not perform last week’s 10RM, they may do so here. No down sets!

15APR17

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[quote] WORKOUT OF THE DAY
[/quote]

[intro] STRENGTH[/intro]

3 Sets of:
Barbell Strict Press x 5 @3313
Rest 45s
Sumo Good Mornings x 5 @3311
Rest 45s
Straight Leg Lifts x 20
Rest 45s

 

[intro] CONDITIONING[/intro]

5 Rounds for Time:
200m Run
15 Wall Balls 20/14
12 Power Cleans 135/95
9 Lateral Burpees