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WOD

Monday 02.04.2019

POSTED ON February 3, 2019

WDO | Monday 02.04.2019

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Warm Up:
 
5/5 KB High Pull
:20 Handstand Hold
10 Pass Throughs
 
x2-3 Sets
 
Foundation:
 
A. Strict Pull-up 5 sets of 2.2.2.2; rest 15s per cluster
& :90 between sets.
 
Metcon:
 
*both heads of dumbbell must touch
 
10min AMRAP
 
RX (Level 1)
 
3 Handstand Push-ups
3 Dumbbell Deadlift 50/35
6 Handstand Push-ups
3 Dumbbell Deadlift 50/35
9 Handstand Push-ups
3 Dumbbell Deadlift 50/35
12 Handstand Push-ups
6 Dumbbell Deadlift 50/35
15 Handstand Push-ups
6 Dumbbell Deadlift 50/35
18 Handstand Push-ups
6 Dumbbell Deadlift 50/35
21 Handstand Push-ups
9 Dumbbell Deadlift 50/35
Etc….

WOD

Friday 02.01.2019

POSTED ON January 31, 2019

WDO | Friday 02.01.2019

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Warm Up:
 
:15 Handstand Hold
10 Cossack Squat
6/6 Single Arm Heavy KBS
 
x2-3 sets
 
Foundation:
 
A. Front Squat
 
3 Sets of 3 80-85%; rest 1-2min
 
Metcon:
 
RX (Level 1)
 
3min AMRAP
 
ME Wall Balls 20/14
 
2min Rest
 
3min AMRAP
 
100 Double Unders
ME Burpees to 6 inch target
 
2min Rest
 
3min AMRAP
 
30 Dumbbell Snatch 50/35 (RX does more reps)
ME Lateral Burpees over the DB
 
2min Rest
 
3min AMRAP
 
200m Run
ME Burpee to 45lbs plate

WOD

Thursday 01.31.2019

POSTED ON January 30, 2019

WDO | Thursday 01.31.2019

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10 Groiners
10 Hollow to Arch Roll
:30 Barbell Hold Overhead
5 DB High Pulls
 
x1
 
Foundation:
 
A. EMOM 6min
 
3 Hanging Knee Raises + 5 Toes 2 Bar
 
B. EMOM 6min
 
Handstand Push-up 5-10 reps
 
*Intermediate A. 5 HKR + 3 T2B
*Beginner A. 5-7 HKR
*Intermediate B. HSPU to ab mat
*Beginner B. 5-10 Pike Push Up off box
 
Metcon:
 
*15min Time Cap all levels
 
RX (Level 1)
 
27-21-15-9-6-3
 
DB Power Snatch 50/35
Lateral Burpee over DB

WOD

Wednesday 01.30.2019

POSTED ON January 29, 2019

WDO | Wednesday 01.30.2019

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Warm Up:
 
5 Snatch High Pull
5 Hang Power Snatch
5 Overhead Squat
5 Tall Snatch receive in bottom of squat
5 Behind the Neck Press
 
x3-4 sets
 
Foundation:
 
A.
 
10 Snatch 65%
8 Snatch 70%
6 Snatch 75%
4 Snatch 80%
2 Snatch 85%
1 Snatch 90%
 
B. Snatch High Pull
 
7 Sets of 2 @80%

WOD

Tuesday 01.29.2019

POSTED ON January 28, 2019

WDO | Tuesday 01.29.2019

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Warm Up:
 
5 Clean High Pulls
5 Front Squats
10 Groiners
5/5 Thorax Rotation
 
x3-4 sets
 
Foundation:
 
A. Power Clean
 
3×3 @75%
2×3 @80%
1×3 @85%
 
Metcon:
 
*no traditional 1min rest to RX you must complete 7 reps of each exercise to meet the minimum requirement each set.
 
RX (Level 1)
 
1min Power Clean 115/85
1min Double Unders
1min Abmat Sit-ups
1min Split Jumps
 
x4

WOD

Monday 01.28.2019

POSTED ON January 27, 2019

WDO | Monday 01.28.2019

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Warm Up:
 
5 Hang Power Clean
5 Push Jerk
200m Jog
5 Squats with a press out
 
x2-3 sets
 
Foundation:
 
A. 2 Front Squat + Push Jerk
 
Every :30 x16 (8min)
 
@65-75% 1RM
 
Metcon:
 
RX (Level 1)
 
3 Rounds For Time
 
21 Cal Row
15 Single KB Thruster 50/35
3 Rope Climbs

WOD

Saturday 01.26.2019

POSTED ON January 25, 2019

WDO | Saturday 01.26.2019

0 Comments / CATEGORY:
Warm Up:
 
5 Snatch High Pulls
5 Hang Squat Snatch
50ft Bear Crawl Knee Touches Elbows
5 Hips Down Push-ups
5 Overhead Squats
 
x2-3 sets
 
Foundation:
 
A. 15min to work up to 1 Snatch + 1 Hang Snatch
 
Metcon:
 
 
20min AMRAP
 
RX (Level 1)
 
8 Bar Facing Burpee
14 Squat Snatch 95/65
10 Bar Facing Burpee
12 Squat Snatch 115/85
12 Bar Facing Burpee
10 Squat Snatch 135/95
14 Bar Facing Burpee
8 Squat Snatch 155/105
16 Bar Facing Burpee
6 Squat Snatch 185/125
18 Bar Facing Burpee
4 Squat Snatch 205/135
20 Bar Facing Burpee
ME Squat Snatch 225/155

WOD

Friday 01.25.2019

POSTED ON January 24, 2019

WDO | Friday 01.25.2019

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Foundation:
 
A1.) Wall Walk 4 sets 2-4; rest 1min
A2.) Single Leg DB RDL 4 sets 6/6; rest :30/1min
 
Metcon:
 
RX (Level 1)
 
*each 5ft section of handstand walk counts as 5 reps.
 
2min AMRAP
 
200m Run
ME Box Jump 20in
 
2min Rest
 
2min AMRAP
 
Max Double Unders
 
2min Rest
 
2min AMRAP
 
Max Cal Row
 
2min rest
 
2min AMRAP
 
Max Distance Handstand Walk
 
2min AMRAP
 
200m Run
ME Box Jump 20in
 
2min Rest
 
2min AMRAP
 
Max Air Bike Cals
 
2min Rest
 
2min AMRAP
 
Max Double Unders
 
2min Rest
 
2min AMRAP
 
Max Distance Handstand Walk

WOD

Thursday 01.24.2019

POSTED ON January 23, 2019

WDO | Thursday 01.24.2019

0 Comments / CATEGORY:
Warm Up:
 
5 Snatch Balance
5 Overhead Squats
5 Bent Over Rows
8 Hollow to Arch Kips
5 Hips Down Push-ups
 
x2-3 sets
 
Foundation:
 
A. Overhead Squat @32×1
 
5-5-3-3; rest 1-3min between each set
 
*15min to work
 
Metcon:
 
20min AMRAP
 
RX (Level 1)
 
20 Med Ball Cleans 20/14
60 Double Unders

WOD

Wednesday 01.23.2019

POSTED ON January 22, 2019

WDO | Wednesday 01.23.2019

0 Comments / CATEGORY:
Warm Up:
 
5 Strokes Legs Only
5 Strokes Arms Only
5 Bottom Half Burpee
5 Sumo Inch Worms
 
x2-3
 
Strength:
 
A. Deadlift
 
3-3-2-2-1-1; rest 1-2min between
 
*pick a desired weight you wish to establish a 1 rep max.
Subtract 70-80lbs to establish your starting set of 3.
Add 10-20lbs every set until failure on your sets of 1.

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