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Workout of the Day-10/26/2017

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WOD

Part 1
Week 3 of back squat strength cycle
Back squat
4×5 @ 85% of 1RM

Part 2
AMRAP 11
18/15 Calorie row
12 Pistols (alternating)
6 Single-arm DB squat cleans (3/3) (50/35)


Olympic Lifting

Part 1:
Hang snatch
6×2 @ 75% of 1RM

Part 2:
Power clean + squat jerk
6×1 @ 90% of 1RM


FitWOD

AMRAP 18
18/15 Calorie row
12 Goblet squats
6 Single-arm DB squat cleans (3/3) (50/35)

Workout of the Day-10/25/2017

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WOD

Partner WOD
With a partner, 1 round for time each
Partner 1: 800m run
Partner 2: Max cal assault bike

Immediately followed by 2 rounds for time each
Partner 1: 400m run
Partner 2: Max D-ball over-the-shoulder (100/70)

Immediately followed by 3 rounds for time each
Partner 1: 200m run
Partner 2: Max toes-to-bar


Strength

Part 1
2″ Deficit overhand deadlift
5×5 @ 70% of 1RM deadlift

Part 2
Max unbroken Russian KB swings
Rest 90 secs
Max unbroken Russian KB swings

Workout of the Day-10/24/2017

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WOD

AMRAP 16
5 Squat snatch (155/105)
10 Lateral bar hops
15 Push-ups
25 Abmat sit-ups


Olympic Lifting

Part 1
Power snatch + overhead squat
6×2 @ 80% of 1RM snatch

Part 2
Power clean to front squat
6×2 @ 80% of 1RM clean


FitWOD

Part 1
15 mins rope climb technique work

Part 2
AMRAP 7
10 DB snatch (50/35)
15 Push-ups

–Rest 2 mins–

AMRAP 7
5 Rope climbs
15 Abmat sit-ups

–Rest 2 mins–

AMRAP 7
12/8 Cal assault bike
15 Air squats

 

 

Workout of the Day-10/23/2017

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WOD

3 rounds, each for time
Rest 5 mins between rounds

Round 1
15 Wall balls (20/14)
15 KB swings (American) (1.5pd/1.0pd)
60 Double unders
15 Burpees
15 Hang power cleans (95/65)

Round 2
15 Hang power cleans (95/65)
15 Burpees
60 Double unders
15 KB swings (American) (1.5pd/1.0pd)
15 Wall balls (20/14)

Round 3
15 KB swings (American) (1.5pd/1.0pd)
15 Wall balls (20/14)
60 Double unders
15 Hang power cleans (95/65)
15 Burpees


Strength

EMOM 8
Mins 1-4: 4 touch-and-go snatches
Mins 5-8: 7 touch-and-go cleans

Use same weight as 10/16

Workout of the Day-10/19/2017

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WOD

Part 1
Push jerk
12-9-6
As heavy as possible
Rest 2 mins between rounds

Part 2
9 minutes to complete:
1500m Row
30 V-ups
Max Double unders in remaining time


Olympic Lifting

Part 1
Power clean + Squat clean
6×2 @ 75% of 1RM clean

Part 2
Establish 1RM thruster


FitWOD

EMOM 21
Min 1: Sled push, down and back
Min 2: 30-sec wall-facing handstand hold
Min 3: 15/12 Cal row

Workout of the Day-10/17/2017

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WOD

For time:
1 mile run
21 KB swings (American) (2.0pd/1.5pd)
21 Goblet squats (2.0pd/1.5pd)
800m run
15 KB swings
15 Goblet squats
400m run
9 KB swings
9 Goblet squats


Olympic Lifting

Part 1
Power snatch + hang squat snatch
6×2 @ 75% of 1RM snatch

Part 2
Establish 1RM overhead squat


FitWOD

AMRAP 12
200m Run
15 KB swings (American) (1.5pd/1.0pd)
12 Goblet squats (1.5pd/1.0pd)

Rest 5 mins

AMRAP 12
12/8 Cal assault bike
12 KB swings (American) (1.5pd/1.0pd)
9 Goblet squats (1.5pd/1.0pd)