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Thursday 01.10.2019

POSTED ON January 9, 2019

WDO | Thursday 01.10.2019

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Warm Up:
 
10 Prone Pass Throughs
10 Groiners
5 Empty Bar Deadlifts
10 V-ups
 
x2-3 sets
 
Foundation:
 
A. Deadlift
 
5-5-3-3-3; rest 1-2min
 
*Build weight each set
*Pick a weight you desire to hit for your final 3 then work back 10lbs for your next 3, work back 20lbs for the last set of 5, work back another 20lbs for your starting weight of 5
 
RX (Level 1)
 
100 Toes 2 Bar for time
 
*every time you drop perform 5 Strict HSPU

WOD

Wednesday 01.09.2019

POSTED ON January 8, 2019

WDO | Wednesday 01.09.2019

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Warm Up:
 
5 Clean Pulls
5 Push Jerk
5/5 Single Leg RDL
10 Heidens
 
x2-3 sets
 
Foundation:
 
A. Every :30×16 (8min)
 
3 Power Snatch @65-75% 1RM
 
Metcon:
 
RX (Level 1)
 
400m Run
15 Push Press 115/85
 
4 Rounds For Time

WOD

Tuesday 01.08.2019

POSTED ON January 7, 2019

WDO | Tuesday 01.08.2019

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Warm Up:
 
10 Cossack Squats
5/5 Thorax Rotations
:15 Dead Hang
10 Pass Throughs
 
x2-3 sets
 
Foundation:
 
A1.) 5x 5/5 Single arm KB Thruster; rest :30/:30
A2.) Dual DB Row 5×5 @32×1; rest :45
 
Metcon:
 
RX (Level 1)
 
14min AMRAP
 
7/5 Bar Muscle Ups
50 Med Ball Cleans 20/14
100 Double Unders

WOD

Monday 01.07.2019

POSTED ON January 6, 2019

WDO | Monday 01.07.2019

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Warm Up: 10min
 
10 Groiners
10 Heidens
50ft Samson Lunge
5/5 Bottom of the Squat Thorax Rotation
5 Empty Bar Front Squats
 
x2-3 sets
 
Foundation: 12min
 
A. Front Squat 3-3-2-2-1-1-1-1; rest 2min between
 
*use a heavier weight then last week across all sets.
 
Metcon:
 
RX (Level 1)
 
100 Alt. Dumbbell Power Snatches 50/35
 
*Top of every min perform 5 Hand Release Burpees
 
(Do a bupree release the hands at the bottom just like the handrelease push up)
 
For Time

WOD

Saturday 01.05.2019

POSTED ON January 4, 2019

WDO | Saturday 01.05.2019

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Warm Up:
 
5 Hips Down Push-ups
20 Hops in Place
10 Bird Dogs
10 Dead Bugs
5 Squat Cleans
 
x2-3 sets
 
Metcon:
 
RX (Level 1)
 
1min Push Press
1min Squat Clean 95/65
1min Split Jump
1min Lateral Burpee Over the Bar
1min Rest
 
x4

WOD

Friday 01.04.2019

POSTED ON January 3, 2019

WDO | Friday 01.04.2019

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Warm Up:
 
6/6 Step-ups
5 Strokes Rower Arms Only
5 Strokes Rower Legs Only
15 V-ups
 
x2-3 sets
 
Metcon:
 
*Score all movements today
 
RX (Level 1)
 
5min AMRAP
 
70/60 Cal Row
remaining time ME Box Jump 20in
 
Rest 3min
 
5min AMRAP
 
400m Run
remaining time ME DB Snatch 50/35
 
Rest 3min
 
x2

WOD

Wednesday 01.02.2019

POSTED ON January 1, 2019

WDO | Wednesday 01.02.2019

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Warm Up:
 
200m Jog
50ft Samson Lunge
:15 Dead Hang
5 Hollow to Arch Kip with Push Down
 
x2-3 sets
 
 
Foundation:
 
A1.) L-Sit 4 sets 1min; rest :30
A2.) 10 Cuban Raise x4
A3.) Arch Rocks 4×15
 
Metcon:
 
*Dumbbells
 
RX (Level 1)
 
12min AMRAP
 
50ft Weighted Front Rack Walking Lunge 50/35
16 Toes 2 Bar
8 Dumbbell Power Cleans 50/35
50ft Weighted Front Rack Walking Lunge 50/35
16 Toes 2 Bar
8 Dumbbell Power Cleans 50/35
50ft Weighted Front Rack Walking Lunge 50/35
16 Bar Muscle Ups
8 Dumbbell Power Cleans 50/35
50ft Weighted Front Rack Walking Lunge 50/35
16 Bar Muscle Ups
8 Dumbbell Power Cleans 50/35

WOD

Tuesday 01.01.2019

POSTED ON January 1, 2019

WDO | Tuesday 01.01.2019

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Warm Up:
 
10 Lemon Squeeze
:30 Dead Hang
5 Hips Down Push-ups
50ft Side Shuffle
 
x2-3 sets
 
Flow Metcon:
 
RX/Intermediate (Level 1 & 2)
 
10min AMRAP
 
1000m Row
25 Step Ups 24/20
25 Half Burpee
400m Run
 
x3; rest 5min between each

WOD

Monday 12.31.2018

POSTED ON December 30, 2018

WDO | Monday 12.31.2018

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Warm Up: 10min
 
10/10 Leg Swings
5 Squats with a Press Out
5 Empty Bar SDHP
8 Empty Bar Good Mornings
 
x2-3 sets
 
Foundation: 12min
 
A. Front Squat 5-5-3-3-2-2; rest 2min between
 
*use a heavier weight then last week across all sets.
 
Metcon: 6-14min
 
RX (Level 1)
 
75 Double Unders
21 SDHP 115/80
 
3 Rounds For Time

WOD

Saturday 12.29.2018

POSTED ON December 28, 2018

WDO | Saturday 12.29.2018

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Warm Up:
 
5 Sumo Inch Worm
5 Sumo Stance Good Morning
:15 Barbell Hold Overhead
5 Empty Bar Deadlift
5 Yoga Push-ups
 
x2-3 sets
 
Foundation:
 
A. Deadlift 8-7-5-3; rest 1-2min between
B. Bench Press 8-7-5-3; rest 1-2min between
 
*increasing weight each set with 4 warm up sets prior to the working sets.
 
Metcon:
 
RX/Intermediate/Beginner
 
90s Max Cal Row
 
Rest 4min
 
90s Max Cal Row
 
*average of both scores

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