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Thursday 05.30.2019

POSTED ON May 29, 2019

WDO | Thursday 05.30.2019

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Warm Up:
 
50ft A-Skips
:30 hollow body hold
50ft B-Skips
:30 arch hold
 
x2-3 sets
 
Metcon:
 
15min AMRAP
 
2.0k bike
100ft bear crawl or 50ft handstand walk
30 half burpee
10 strict dips
10/10 KB waiters squats
 
rest 5min
 
15min AMRAP
 
800m run
50 prisoner walking lunge steps
15 toes 2 rings
100m single arm overhead carry L/R
 
Cool Down:
 
3min forward fold
2min couch L/R
3min standing straddle

WOD

Wednesday 05.29.2019

POSTED ON May 28, 2019

WDO | Wednesday 05.29.2019

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Warm Up:
 
5 clean high pulls
5 hang power cleans
5 thrusters
5 push jerks
 
x3
 
Strength:
 
A. 10min EMOM
 
2 power clean + 1 push jerk at 70-80% of 1RM Power Clean
 
Metcon:
 
RX (Level 1)
 
21-15-12-9
 
Power Clean 115/85
Burpee

WOD

Tuesday 05.28.2019

POSTED ON May 27, 2019

WDO | Tuesday 05.28.2019

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Warm Up:
 
7/7 lateral box step ups
10 lemon squeeze
:20 barbell hold over head
10 jumping jacks
 
x3-4 sets
 
Strength:
 
A. Srtict Press (15min of work)
 
1 set of 20; empty bar
1 set of 5 at 50% 1RM
1 set of 4 at 60%
1 set of 3 at 70%
1 set of 2 at 75%
1 set of 1 at 80%
3 set of 3 at 75%
2 sets of 5 at 65%
 
Metcon:
 
RX (Level 1)
 
1500m Row
50 DB Step Over 24/20 50/35
30 Burpee Box Jump Over 24/20
 
For Time

WOD

Saturday 05.25.2019

POSTED ON May 24, 2019

WDO | Saturday 05.25.2019

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Warm Up:
 
50ft walk on toes forwards
50ft walk on toes backwards
10 heidens
 
x2-3 then…
 
50ft samson lunge
:20 plank
8/8 KB High Pull
 
x2-3 then…
 
200m jog
5 air squats
5 hollow to arch kips
5 hips down push ups
 
x2-3 sets
 
Focus:
 
Metcon:
 
Games Version
 
1mile run
100 pull ups
200 push ups open standard
300 air squats
1mile run
 
20lbs weight vest
 
*performed in succession
 
RX (Level 1)
 
1mile run
100 pull ups
200 push ups open standard
300 air squats
1mile run
 
20lbs weight vest
 
*partition(break up) the work as needed. Run must be performed as written.
 
Intermediate (Level 2)
 
1mile run
100 pull ups
200 HRPU
300 air squats
1mile run
 
*partition(break up) the work as needed. Run must be performed as written.

WOD

Friday 05.24.2019

POSTED ON May 23, 2019

WDO | Friday 05.24.2019

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Focus:
 
Today should be a prep for Murph.
 
Warm Up:
 
5min easy bike or 400m jog
 
Metcon:
 
RX
 
35min AMRAP
 
10/10 rock back split squats
50ft samson lunge
50 single unders or double unders
15 russian KBS moderate
30 hollow rocks
:45 bottom of squat hold

WOD

Thursday 05.23.2019

POSTED ON May 22, 2019

WDO | Thursday 05.23.2019

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Warm Up:
 
5 good mornings
50ft inch worm
10/10 leg swings
 
x2-3 sets then…
 
5 air squats
50ft walk on toes
10 heavy russian twists
5 empty bar deadlifts
 
x2-3 sets then…
 
Work Up to a heavy set of 5 reps deadlift in 15min.
 
Metcon:
 
RX (Level 1)
 
25 deadlift 185/125
200 double unders
25 deadlifts 185/125

WOD

Wednesday 05.22.2019

POSTED ON May 21, 2019

WDO | Wednesday 05.22.2019

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Warm Up:
 
5 scap push ups on elbows
7 cal row
10 prone pass throughs
 
x2-3 sets
 
Skill:
 
A. EMOM 10min
 
1st min 20 bent knee hollow rocks
2nd min :30 arch hold
 
Metcon:
 
“Freddy Kruger”
 
15min AMRAP
 
Level 1 – RX
 
10/8 cal row arms only
8 Bench Press 155/105
12 dumbbell power cleans 50/35

WOD

Monday 05.06.2019

POSTED ON May 5, 2019

WDO | Monday 05.06.2019

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Warm-Up:
 
:20 Barbell Hold Overhead
8/8 Side Lying Thorax Rotation
10 Groiners
50ft Samson Lunge
 
x3
 
Foundation:
 
A. Build to a 1RM Strict Press in 15min.
 
Metcon:
 
RX (Level 1)
 
21 Push Jerks 115/80
35/30 Cal Row
 
3 Rounds For Time

WOD

Saturday 05.04.2019

POSTED ON May 4, 2019

WDO | Saturday 05.04.2019

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General Warm Up:
 
10 Heidens
50ft Walk on Toes
8 Empty Bar Good Mornings
:20 Supinated Dead Hang
 
x2-3 sets
 
Specific Warm Up:
 
Partners build to a moderate set of 3-5 deadlifts (Partner deadlift)
 
Teams of 4
 
Workout #1 (13min time cap)
 
Partner A & B
 
Partner A 50 Double Unders
Partner B 50 Double Unders
Partner C 50 Double Unders
Partner D 50 Double Unders
 
then…
 
*Any combination of partners perform
the following…
 
12 Partner Deadlift 295lbs
12 Burpee Box Jump Over 24/20
12 Synchro Toes 2 Bar
 
While the team accumulates 150 Wall Balls 20/14 10ft/9ft
 
Intermediate: 30 double unders, 265lbs, 20in box, toes 2 bar (no syncrho)
Beginner: 50 single unders, 225lbs, 20in box, synchro hanging knee raises

WOD

Friday 05.03.2019

POSTED ON May 2, 2019

WDO | Friday 05.03.2019

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Warm Up:
 
50ft Bear Crawl
50ft Samson Lunge
10 Cossack Squats
 
x3 then…
 
5 Empty Bar Strict Press
5 Strokes Rower Arms only
5 Strokes Rower Legs only
 
x3 then…
 
2-3 Strict Press
150m Row Sprint
 
x2; rest 2-4min between sets
 
Metcon:
 
Level 1 (RX)
 
“Lee Brice”
 
10 Strict Press 95/65
500m Row
 
5 Rounds For Time

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