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Workout Of The Day-09/19/2017

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WOD:

Part 1:

Work to a Heavy 1-rep Low Hang Power Snatch

Part 2:

AMRAP 16

5 Power Snatches (135/95)

20 Abmat Sit-Ups

25 Double Unders (or 10 attempts,25 Single Unders)

200m Run

(60% 1RM should be used for the Power Snatches on the WOD)


OLYMPIC LIFTING:

Part 1:

Snatch Pull + Power Snatch + Squat Snatch

6×2 to 75% 1RM

Part 2:

Clean Pull + Power Clean + Squat Clean

6×2 to 75% 1RM


 

Workout Of The Day-09/14/2017

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WOD

Part 1:

Handstand pushup skills & drills

Part 2:

Partner AMRAP 11:

11 Handstand pushups

11 Toes-to-bar

11 Shoulder-to-overhead (135/95)

Partner 2 rows for max calories while Partner 1 completes 1 full round of AMRAP; switch after each full round


Olympic Lifting

Part 1:

Squat snatch + snatch balance

5×1 @ 75% 1RM snatch

Part 2:

Overhead squat

3×3 @ 100% 1RM snatch


FitWOD

Partner AMRAP 25:

20 Box jump overs (24/20)

40 Pushups

60 KB swings (American) (1.5pd/1pd)

80 Air squats

Split work between partners as desired

Workout Of The Day-09/13/2017

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WOD

Part 1:

Work to heavy complex:

1 clean pull + 2 hang squat cleans + 3 front squats

Part 2:

4 min AMRAP

21 KB swings (American) (1.5pd/1pd)

12 burpees

Rest 1 min

3 min AMRAP

18 KB swings (American) (1.5pd/1pd)

9 burpees

Rest 1 min

2 min AMRAP

15 KB swings (American) (1.5pd/1pd)

6 burpees

Rest 1 min

1 min AMRAP

12 KB swings (American) (1.5pd/1pd)

3 burpees


Strength

Part 1:

Bench press 6×1

Rest 3 mins between working sets

Part 2:

Tabata Ring Row

Workout Of The Day-09/12/2017

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WOD:

Part 1:

27-21-15-9

Wall Balls (30/20)

Power Snatch (75/55)

Part 2:

4 ROUNDS;

Sled Push AHAP (down & Back)

Max Unbroken Ring Rows

** rest 90 sec between sets **


OLYMPIC LIFTING:

Part 1:

Hang Power Snatch

5×2 at 70 %

Part 2:

Hang Power Clean & Jerk

5×2 at 70 %


FitWOD:

Part 1:

Double Under Practice

TABATA (20/10) 8 Rounds

Part 2:

AMRAP 15

3 Burpees

6 Slam Balls (35/25)

9 Wall Balls (20/14)

12 Cal Assault Bike

200 m Run


 

Workout Of The Day-09/11/2017

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WOD:

9/11 HERO WOD;

For time:

2001 m Row

11 Box Jumps (30/24)

11 Thrusters (125/85)

11 Burpee C2B Pull Ups

11 Power Cleans (175/120)

11 HSPU

11 KB Swings (2/1.5pd)

11 T2B

11 Deadlifts (175/120)

11 Push Jerks (125/85)

2001 m Run


STRENGTH:

Part 1:

Single Arm OH DB Step Up

4×10 per side

(opp/arm/leg)

(midline vertical displacement)

Part 2:

Superset

Z press

Single Arm Turkish Get up