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Workout Of The Day-08/16/2017

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WOD:

Part 1:

AMRAP 18
15 Power Clean (135/95) (50-55%)
9 DHSPU (8”/4”)
200m Run
12 Power Clean (185/125) (60-65%)
12 DHSPU (4”/2”)
400m Run
9 Power Clean (225/155) (70-75%)
15 HSPU
800m Run

STRENGTH:

Part 1:

Part 2:

Superset:

DB Flys

Tricep extensions


 

Workout Of The Day-08/15/2017

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WOD:

Part 1:

In as few Sets as possible;

50 Back Squats at 55 % of 1RM

** 10 Burpees for every rack of Barbell**

Part 2:

4 Rounds of;

:40 on – :20 off

  • Cal Row
  • Wall Ball (20/14)
  • Russian KB Swing (1.5/1pd)

OLYMPIC LIFTING:

Part 1:

Power Snatch Pause (Pause at Blocking Position) into full Squat with 3 sec Pause in the hole

5×2 to 75 % of P-Snatch 1RM

Part 2:

Snatch Balance 1RM


FitWOD:

Part 1:

For time:

  • 50 Box Jumps 24/20 in
  • 50 Jumping Pull-ups
  • 50 Kettlebell Swings, 35/26 lbs
  • 50 Walking Lunges
  • 50 Knees To Elbows
  • 50 Push Press, 45/35 lbs
  • 50 Back Extensions
  • 50 Wall Balls, 20/14 lbs
  • 50 Burpees 50 Double Unders

 

Workout Of The Day-08/11/2017

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WOD:

Part 1:

‘Chipper’

Perform top to bottom, then bottom to top of;

30 Air Squats

15 Toes to Bar

15 SDLH (95/65)

16 SA KB OH Lunges (1.5/1pd)

3 Rope Climb

16 SA KB OH Lunges (1.5/1pd)

15 SDLH (95/65)

15 Toes to Bar

30 Air Squats

Part 2:

‘Superset’

Goblet Loaded RNT Lunge x 8

30 Sec Wall Facing Handstand Hold


STRENGTH:

Part 1:

Test 1RM Clean (from floor)

Part 2:

3 Rounds of heavy ‘Chief’

AMRAP 3

3 Power Cleans

6 Push ups

9 Air Squats

1 min REST


 

Workout Of The Day-08/10/2017

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WOD:

Part 1:

5 Rounds:  every 3:30 min perform

400 m Run

20 Wall Balls (20/14)

Max C2B Pull Ups

2 min rest between rounds

Part 2:

4 ROUNDS not for time:

1 min Chinese Plank

10/10 Pallof Press


OLYMPIC LIFTING:

Part 1:

Snatch (Squat)

6×2 to 90 %

Part 2:

Clean

6×2 to 90 %


FitWOD:

Part 1:

AMRAP 20

400 m Run

15 Wall Balls (20/14)

15 Ring Rows

15 Ab-Mat Sit-Ups


 

Workout Of The Day-08/8/2017

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WOD:

Part 1:

Squat Clean 3×3 at 75%

Part 2:

Squat Clean “Elizabeth”

FT: 21-15-9

Squat Clean (135/95)

Ring Dip


OLYMPIC LIFTING:

Part 1:

Power Snatch + Hang Snatch + Overhead Squat

7×2 to 80 % of Max Power Snatch

Part 2:

Power Clean + Hang Clean + Power Jerk

7×2 to 80 % of Max Power Clean


FitWOD:

Part 1:

“Helen”

3 Rounds;

400m Run

21 KB Swings (1.5/1)

12 Pull Ups