Blog Search

Workout Of The Day – Saturday 1/19/2019

By: 0

WOD

Buy In: 200m Partner / weighted carry (each)
20 Burpee D-Ball Over The Shoulder (10each)
4 Rope Climbs (2each)
40 Russian Twist Wall Wall Pass-offs To Partner (20each)
20 Burpee D-Ball Over The Shoulder (10each)
4 Rope Climbs (2each)
20 Weighted Push Ups 45/25 (10each)
20 Burpee D-Ball Over The Shoulder (10each)
4 Rope Climbs (2each)
40 Partner Plank High Fives (facing each other, keep the hips sturdy)
20 Burpee D-Ball Over The Shoulder (10each)
4 Rope Climbs (2each)
Cash out: 200m Partner / weighted carry (each)

Workout Of The Day – Thursday 1/17/2019

By: 0

WOD 

Strength
EMOM 10min – Alt stations
10 Strict Ring Dips
5 1 arm DB Row (Bench) Heavy

Metcon
12min Ladder
3 Dball G2OS
4 T2B
4 KB Snatches
3 Dball G2OS
6 T2B
6 KB Snatches
3 Dball G2OS
8 T2B
8 KB Snatches
3 Dball G2OS
10 T2B
10 KB Snatches
3 Dball G2OS
12 T2B
12 KB Snatches
.
.
.


OLYMPIC LIFTING

Part1:
Power snatch + snatch (1RM SN)
2+2 x2@50%
1+1 x1@60%
1+1 x1@65%
1+1 x3@70%

Part2:
Snatch push press + OHS (1RM SN)
3+2 x1@60%
3+2 x2@70%
2+2 x1@75%
2+2 x2@80%
1+1 x1@85%
1+1 x1@90%
1 @95%
1 @100%
1 @105%

Workout Of The Day – Tuesday 1/15/2019

By: 0

WOD

Strength
EMOM10 – Alt stations
3 DeadLift 85%
8 GHD Sit Ups

Metcon
CompTrain WOD (Modified)

AMRAP 5:
24/21 Cal Row
21 Power Snatches 95/65
Max Lateral Burpees OTR

– Rest 5 min –

AMRAP 4:
21/18 Cal Row
15 Power Snatches 115/80
Max Lateral Burpee OTB

– Rest 4 min –

AMRAP 3:
18/15 Cal Row
9 Power Snatches 135/95
Max Lateral Burpee To 6′ Target


OLYMPIC LIFTING

Part1:
Deficit Snatch (1RM SN)
3×2 @50%
3×2 @60%
3×1 @65%
2×2 @70%
2×2 @75%
2×3 @80%

Part2:
Jerk from rack
3×2 @50%
3×1 @60%
3×1 @65%
2×2 @70%
2×2 @75%
2×2 @80%
2×2 @85-87%
1×1 @90%

Part3:
Accessory:
Wrist flexion + extension with bar
3x (10+10) medium weight