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Workout of the Day-6/21/2018

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WOD

For time:

21-15-9
Calorie row
10m Shuttle runs

200m Farmer’s carry (1.5pd/1.0pd)

21-15-9
Calorie row
10m Shuttle runs

200m Farmer’s carry (1.5pd/1.0pd)

21-15-9
Calorie row
10m Shuttle runs

**Women will complete 15-12-9 calories on the rower for each round**


Olympic Lifting

Part 1
Squat clean + Hang squat clean
2×1 @ 50-75%

Part 2
Squat clean
2×1 @ 80-95%


#CFHextracreditchallenge

June
M-Ass Challenge: 50 Unbroken Russian KB swings before or after every workout

Workout of the Day-6/20/2018

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WOD

Part 1
3-position power snatch complex (high hang, low hang, floor)
Build to a heavy single

Part 2
3 Rounds for time of:
75 Double unders
50 Air squats
15 Power snatches (115/80)


Strength

“Chest day”
21-15-9
Bench press (155/105)
42-30-18
Wall balls (20/14)


#CFHextracreditchallenge

June
M-Ass Challenge: 50 Unbroken Russian KB swings before or after every workout

Workout of the Day-6/19/2018

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WOD

“Kelen Helly”
1 round of “Kelly”
2 rounds of “Helen”
1 round of “Kelly”

1 round of “Kelly”:
400m Run
30 Box jumps (24″/20″)
30 Wall balls (20/14)

1 round of “Helen”:
400m Run
21 Kettlebell swings (American) (1.5pd/1.0pd)
12 Pull-ups


Olympic Lifting

Part 1
Squat snatch + Hang squat snatch
2×1 @ 50-75%

Part 2
Squat snatch
2×1 @ 80-95%


#CFHextracreditchallenge

June
M-Ass Challenge: 50 Unbroken Russian KB swings before or after every workout

Workout of the Day-6/17/2018

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WOD

From 0:00-10:00
Run 1 mile (85-90% effort)
Rest in remaining time

From 10:01-20:00
AMRAP
21-15-19
DB bench press (50/35)
V-ups

Rest 3:00

From 23:01-33:00
AMRAP
10 KB bent-over rows per arm (2pd/1.5pd)
20 Russian KB swings (2pd/1.5pd)
50 Double unders


#CFHextracreditchallenge

June
M-Ass Challenge: 50 Unbroken Russian KB swings before or after every workout

Workout of the Day-6/16/2018

By: 0

WOD

Teams of 3, for time:
60/40 Cal assault bike or row
60 Box jump overs (24″/20″)
60 Power cleans (155/105)
60 Toes to bar
60 Push jerks (155/105)
60 Box jump overs (24″/20″)
60/40 Cal assault bike or row
60 Box jump overs (24″/20″)
60 Power cleans (135/95)
60 Toes to bar
60 Push jerks (135/95)
60 Box jump overs (24″/20″)
60/40 Cal assault bike or row

Divide reps among partners as desired.


Olympic Lifting

Establish 1RM hang power clean


#CFHextracreditchallenge

June
M-Ass Challenge: 50 Unbroken Russian KB swings before or after every workout

Workout of the Day-6/15/2018

By: 0

WOD

Part 1
Front squat
Build to a heavy set of 3

Part 2
AMRAP 5
15-12-9
KB swing (American) (2pd/1.5pd)
Front squat (135/95)
Calorie row

**Rest 5 minutes**

AMRAP 5
15-12-9
KB swing (American) (2pd/1.5pd)
Front squat (115/80)
Calorie row


Strength

“Partitioned Karen”
150 Wall balls (20/14)

Advanced=5×30
Intermediate=10×15
Beginner=15×10


#CFHextracreditchallenge

June
M-Ass Challenge: 50 Unbroken Russian KB swings before or after every workout

Workout of the Day-6/14/2018

By: 0

WOD

4 Rounds for time of:
400m Run
4 Ring muscle-ups
40 Double unders


Olympic Lifting

Part 1
Power clean + Hang power clean + Push jerk
3×1 @ 50-65%

Part 2
Power clean + Hang power clean + Push jerk
2×1 @ 70-85%

Part 3
Power clean + Push jerk
1×1 @ 90-100%


#CFHextracreditchallenge

June
M-Ass Challenge: 50 Unbroken Russian KB swings before or after every workout