WOD

Tuesday 10/17/17

Conditioning AMRAP 10: Run 100 Meters or 20s Assault Bike 10 DB Renegade Rows each arm 30 Double Unders Rest 2:00 AMRAP 10: Run 100 Meters 20s Assault Bike 10 Hand Release Push-ups 30 Double Unders *Score = Total Rounds for Both AMRAPs *Athlete choice of DB Weight L2:...

Monday 10/16/17

Strength Front Squat Box Squat: Work up to a 1RM. Rest 2:00 – 8-10 Sets – Sit back on Box Beginners: 5 x 5, adding if form permits. Conditioning “Chuck Taylors” AMRAP 8: 10 Deadlifts (225, 155) 10 Burpees L3: (185, 125) L2: (155, 105) L1: (135, 95)

Friday 10/13/17

Strength Take 5:00 and Warm-up Thruster performing sets of 2-3 reps then, With a running clock in teams of 2: 0:00-6:00 1RM Thruster from a Rack *Score = total load between both athletes 8:00-10:00 Max Burpees in 2:00. *Score = total burpees completed between both...

Thursday 10/12/17

Strength “Oly Goat WOD” EMOM 10: ODD Minutes: 40-50s of Oly Work EVEN Minutes: 30s of Box Jump Efficiency Conditioning AMRAP 4: Calories Assault Bike Rest 1:00 AMRAP 4: Max 100 Meter Farmer Carries (AHAP) Rest 1:00 AMRAP 4: Max Turkish Get-ups (athlete choice of...

Wednesday 10/11/17

Strength 1a) Close Grip Bench Press w. a pause (1 count): 5 x 4. Rest 90s. – Grip just inside of shoulder width 1b) Bent-over Supinated Grip Rows w. pause: 5 x 6. Rest 90s. – Add weight each set for both movements. – Pause 1 count at top of row Conditioning For time:...

Tuesday 10/10/17

Strength Gymnastics Skill + Gymnastics Static Hold *Spend 10:00 teaching people the kip EMOM 8: ODD Minutes: 20s Kipping. Adv: T2B, Butterfly Pull-up EVEN Minutes: 20s L-Sit or L-Hold Adv: HS Walking Conditioning AMRAP 20: Run 400 Meters 50 Double Unders 25 KBS (53,...

Monday 10/9/17

Strength 1) Front Squat Clusters: 6 x 1.1.1 (20s). Rest 2:00 – Re-rack weight and rest 20s between reps. – Try to work above 90% of 1RM. – Beg: 5 x 5, adding. – If you have chains use them. 2) Squat Cleans: Work up to desired work weight for metcon performing sets of...

Friday 10/6/17

Strength 1) Front Box Squat: 5 x 4 @70%, every 60-75s. – Use a 13-15# Box + Slightly Wider stance than normal – If you have access to bands or chains drop the percentage to 50%. 2) Power Snatch: EMOM 5: 2 Reps @80% – These are “cluster sets” meaning you drop and reset...

Tuesday 10/3/17

Strength Gymnastics Skill + Gymnastics Static Hold *Spend 10:00 teaching people the kip EMOM 10: ODD Minutes: 20s Kipping. Adv: T2B, Butterfly Pull-up EVEN Minutes: 20s L-Sit or L-Hold Adv: HS Walking Conditioning “Mono WOD” Every 4:00 x 5 Sets: Run 400 Meters Shuttle...

Friday 9/29/17

Strength 1) Front Box Squat: 6 x 4 @65%, every 60-75s. – Use a 13-15# Box + Slightly Wider stance than normal – If you have access to bands or chains drop the percentage to 55%. – 5% heavier than last week 2) Power Snatch: EMOM 6: 2 Reps @75% – These are “cluster...

Thursday 9/28/17

Skill Gymnastics Skill Work *Spend 5:00 Working on 1 Skill then perform EMOM style: EMOM 8: ODD Minutes: 30s of Gymnastics Skill EVEN Minutes: 30s of Double Unders or Double Under Practice *Choose same skill as last week if you were in class. Conditioning EMOM 20:...

Wednesday 9/27/17

Strength Hang Power Clean + Push Press + Push Jerk: EMOM 6: 1 + 1 + 1 @80-85% of Push Press. – 1 Hang Power Clean + 1 Push Press + 1 Push Jerk – Beginner: Push Press + Push Jerk: 6 x 2 + 2. Rest as needed. Conditioning “Pattycake” For time: 21-15-9 KBS (53, 35)...

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