Blog Search

Workout of the Day-10/19/2017

By: 0

WOD

Part 1
Push jerk
12-9-6
As heavy as possible
Rest 2 mins between rounds

Part 2
9 minutes to complete:
1500m Row
30 V-ups
Max Double unders in remaining time


Olympic Lifting

Part 1
Power clean + Squat clean
6×2 @ 75% of 1RM clean

Part 2
Establish 1RM thruster


FitWOD

EMOM 21
Min 1: Sled push, down and back
Min 2: 30-sec wall-facing handstand hold
Min 3: 15/12 Cal row

Workout of the Day-10/17/2017

By: 0

WOD

For time:
1 mile run
21 KB swings (American) (2.0pd/1.5pd)
21 Goblet squats (2.0pd/1.5pd)
800m run
15 KB swings
15 Goblet squats
400m run
9 KB swings
9 Goblet squats


Olympic Lifting

Part 1
Power snatch + hang squat snatch
6×2 @ 75% of 1RM snatch

Part 2
Establish 1RM overhead squat


FitWOD

AMRAP 12
200m Run
15 KB swings (American) (1.5pd/1.0pd)
12 Goblet squats (1.5pd/1.0pd)

Rest 5 mins

AMRAP 12
12/8 Cal assault bike
12 KB swings (American) (1.5pd/1.0pd)
9 Goblet squats (1.5pd/1.0pd)

 

Workout of the Day-10/12/2017

By: 0

WOD

1-2-3-4-5-6-7-8-9-10 reps for time of:
Hang power cleans (155/105)
Chest-to-bar pull-ups
**30 Double unders after each round**


Olympic Lifting

Part 1
Power Clean
1×4 @ 50% of 1RM clean
1×4 @ 60%
1×3 @ 70%
1×3 @ 75%
1×3 @ 80%
1×2 @ 85%

Part 2
Clean deadlift
3×3 @ 110% of 1RM clean


FitWOD

Part 1
5 min flight simulator

Part 2
1-2-3-4-5-6-7-8-9-10 reps for time of:
KB swings (American) (1.5pd/1.0pd)
Ring push-ups

Workout of the Day-10/11/2017

By: 0

WOD

Part 1
AMRAP 5:
9 Thrusters (75/55)
9 Sumo deadlift high pulls (75/55)
9 Box jumps (24″/20″)

Rest 5 mins

AMRAP 4:
7 Thrusters (105/75)
7 Sumo deadlift high pulls (105/75)
7 Box jumps (24″/20″)

Rest 4 mins

AMRAP 3:
5 Thrusters (135/95)
5 Sumo deadlift high pulls (135/95)
5 Box jumps (24″/20″)

Part 2
Jefferson curl 3×12


Strength

Part 1
Establish 1RM split jerk

Part 2
AMReps 3
Shoulder-to-overhead @ 70% of 1RM