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Workout of the Day-4/21/2018

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WOD

On a running clock, from 0:00-10:00 perform:
1 Mile run
Max clean & jerks (135/95)

Rest from 10:01-13:00

From 13:01-20:00, perform:
800m Run
Max power snatches (115/80)

Rest from 20:01-23:00

From 23:01-27:00
400m Run
Max thrusters (95/65)


Olympic Lifting

Max clean into thruster


#CFHextracreditchallenge

April
Dedicate 5 minutes per day to your choice mobility (outside of class)

Workout of the Day-4/20/2018

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WOD

For time:
1000m Row
30 Deadlifts (225/155)
50 Lateral bar-hopping burpees


Strength

Part 1
Box squat
2×5 @ 70% + 5-10#
1×5+

Part 2
3 sets:
8 Double DB Romanian deadlifts (20X1)
Rest 1:00
6-8 Seated box jumps (increase height each round)
Rest 1:30


#CFHextracreditchallenge

April
Dedicate 5 minutes per day to your choice mobility (outside of class)

 

Workout of the Day-4/19/2018

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WOD

Strongman circuit
Teams of 4
AMRAP 20 (5 minutes per station)
Station 1: Sled push
Station 2: Farmer’s carries
Station 3: D-Ball over-the-shoulder
Station 4: D-Ball carries

In teams of 4, athletes will rotate through 4 stations, spending 5 minutes accumulating as much work as possible at each station. At all times, 2 team members will be working while 2 team members rest.


Olympic Lifting

Part 1
Clean high pull + Power clean + Squat clean
3×1 @ 50% of 1RM
3×1 @ 55%
3×1 @ 60%
3×1 @ 65%

Part 2
Power clean + Squat clean
2×1 @ 70%
2×1 @ 75%
2×1 @ 80%

Part 3
Squat clean
1×1 @ 85%
1×1 @ 90%
1×1 @ 95%

Part 4
Front squat
4×3 @ 100%

**All % based on max squat clean**


#CFHextracreditchallenge

April
Dedicate 5 minutes per day to your choice mobility (outside of class)

Workout of the Day-4/18/2018

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WOD

Part 1
Back squat
Work up to a heavy set of 5

Part 2
EMOM 14
Odd: 14/10 Calorie assault bike or 14/10 Calorie row
Even: :30 Max rep medicine ball squat cleans (20/14)


Strength

Part 1
Bench press
5×1 @ 30X0
Rest :15 between lefts

Part 2
3 sets:
8 Single-arm DB Z press
2 Lengths double KB mixed carry
Rest :30, repeat on other arm
Rest 1:00 between sets


#CFHextracreditchallenge

April
Dedicate 5 minutes per day to your choice mobility (outside of class)

Workout of the Day-4/17/2018

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WOD

“Helen”
3 Rounds for time of:
400m Run
21 KB swings (American) (1.5pd/1.0pd)
12 Pull-ups


Olympic Lifting

Part 1
Snatch pull + Power snatch + Squat snatch
3×1 @ 50% of 1RM
3×1 @ 55%
3×1 @ 60%
3×1 @ 65%

Part 2
Power snatch + Squat snatch
2×1 @ 70%
2×1 @ 75%
2×1 @ 80%

Part 3
Squat snatch
1×1 @ 85%
1×1 @ 90%
1×1 @ 95%

Part 4
Snatch Balance
4×3 @ 100%

**All % based on max squat snatch**


#CFHextracreditchallenge

April
Dedicate 5 minutes per day to your choice mobility (outside of class)

Workout of the Day-4/16/2018

By: 0

WOD

Part 1
Clean & jerk
Build to a heavy single

Part 2
For time:
50 Clean & jerks (115/80)
**5 Box jumps (24″/20″) EMOM**


Strength

Part 1
Banded deadlift
3×6 @ 30X1 (build from ~60% of 1RM)

Part 2
3 sets:
8 Deficit DB reverse per leg @30X1
Rest 1:00
3-5 Strict chest-to-bar pull-ups @ 21X1
Rest 1:00


#CFHextracreditchallenge

April
Dedicate 5 minutes per day to your choice mobility (outside of class)

Workout of the Day-4/13/2018

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WOD

“Freaky Friday”
Partner AMRAP 20
50/35 Calorie row
50 Burpees
35/25 Calorie assault bike
50 KB swings (American) (1.5pd/1.0pd)


Strength

Part 1
Box squat
3×6 @ 70% + 5-10#

Part 2
3 sets:
10 Barbell good mornings (30X1)
Rest 1:00
5 Hurdle hops
Rest 1:30


#CFHextracreditchallenge

April
Dedicate 5 minutes per day to your choice mobility (outside of class)