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Friday 12.14.2018

POSTED ON December 13, 2018

WDO | Friday 12.14.2018

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Warm Up:
 
10 Pass Throughs
10 Sumo Good Mornings
10 Air Squats
5/5 Light DB Snatch
 
x2-2 sets
 
Foundation:
 
Bench Press 5 sets of 6-8 75-85% 1RM
 
Metcon:
 
RX (Level 1)
 
100 DB Snatch 50/35
 
For Time

WOD

Thursday 12.13.2018

POSTED ON December 12, 2018

WDO | Thursday 12.13.2018

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Warm Up;
 
:15 Ring Support
:15 Bottom of the Dip Support
:15 Supinated Dead Hang
5 Bottom Half Burpee
 
x2-3 sets
 
Foundation: 
 
A. Strict Muscle up practice and progressions
B. EMOM 7min 3-5 Ring Muscle Ups
 
*intermediate jumping muscle up
*beginner 7-10 low ring transitions
 
Metcon:
 
RX (Level 1)
 
50 Power Cleans 95/65
50 Front Squats 95/65
50 Shoulder to Overhead 95/65
 
*Top of every 3min perform 5 burpee
*starts with burpee

WOD

Wednesday 12.12.2018

POSTED ON December 11, 2018

WDO | Wednesday 12.12.2018

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Warm Up:
 
5/5 KB High Pull
:15 Dumbbell Hold Overhead L/R
:15 Dead Hang
 
x2-3 sets
 
Foundation:
 
A1.) Single Leg RDL 4×8/8; rest :30/:60
A2.) Seated Dumbbell Single Arm Arnold Press 4×8/8; rest :30/:60
 
Metcon:
 
“Held for Ransom”
 
RX
 
15-12-9
 
Hang Power Snatch 95/65
Chest 2 Bar Pull-ups

WOD

Tuesday 12.11.2018

POSTED ON December 10, 2018

WDO | Tuesday 12.11.2018

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Warm Up:
 
200m Jog
5 Hips Down Push-ups
10 Cossack Squats
:15 Handstand Hold
 
x2-3 sets
 
Metcon:
 
*option of 20lbs vest
*when you finish that is your score rest included.
 
“Dirty Myrtle”
 
RX (Level 1)
 
5 Rounds For Time
45 Air Squats
35 Double Unders
25 Burpee
15 Handstand Push-ups (open standard measure before)
 
*rest 3min between each round

WOD

Monday 12.10.2018

POSTED ON December 9, 2018

WDO | Monday 12.10.2018

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Warm Up: 10min
 
50ft Samson Lunge
5 Squats with a press out
10 Lemon Squeeze
5-7 Hollow to Arch Kips
 
x2-3 sets
 
Foundation: Take 5 minutes to build to a starting weight, then work every 2 minutes for 12 minutes
 
A. Front Squat 6 sets 3 @30×1
 
*use a heavier weight then last week across all sets.
 
5 minute breakdown / set-up transition
 
Metcon: Estimated score 10-17min
 
RX (Level 1)
 
45 Deadlifts 155/105
75 Burpees to 6in target
45 Toes 2 Bar
 
For Time

WOD

Saturday 12.08.2018

POSTED ON December 7, 2018

WDO | Saturday 12.08.2018

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Warm Up:
 
5 clean high pulls
5 hang power clean
:15 dead hang
5 hollow to arch kip
 
x3 sets
 
Foundation:
 
EMOM 8
 
3 power clean
 
75-85% of 1RM Power Clean
 
Metcon:
 
RX (Level 1)
50 air squats
12 hang power clean 135/95
6 bar muscle ups
 
3 rounds for time

WOD

Friday 12.07.2018

POSTED ON December 6, 2018

WDO | Friday 12.07.2018

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Warm Up:
 
5 Squats with Press out
5 Push Press
5 Push Jerk
50ft Samson Lunge
 
x2-3 sets
 
Foundation:
 
A. Find a heavy of this complex in 7 working sets
 
2 Push Press + 2 Push Jerk
 
Metcon:
 
RX/Intermediate/Beginner/Level 1/Level 2/Level 3
 
1 mile Run
 
Cool Down:
 
16min EMOM
 
1st min 20 Sit-ups, Side Plank the remainder of the min alternate sides each set
2nd min 10 Strict Push-ups

WOD

Thursday 12.06.2018

POSTED ON December 5, 2018

WDO | Thursday 12.06.2018

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Warm Up:
 
5 Sumo Inch Worm
5 Push-up T
10 Groiners
 
x2-3 sets
 
Foundation:
 
A. Every 1:15 x8
 
1st Dumbbell Row 8/8
2nd 100ft Walking KB Lunge Goblet Hold
 
Metcon:
 
RX (Level 1)
 
1min Double DB Thruster 50/35
1min Toes 2 Bar
1min Burpee
1min Double Unders
1min Cal Row
1min Rest
 
x3

WOD

Wednesday 12.05.2018

POSTED ON December 4, 2018

WDO | Wednesday 12.05.2018

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Warm Up:
 
5 Snatch High Pulls
5 Hang Snatch Cleans
5 Overhead Squats
5/5 Thorax Rotation
10 Groiners
 
x2-3 sets
 
Metcon:
 
RX (Level 1)
 
6 Rounds For Time
 
7 Hang Power Snatch 115/80
9 Overhead Squats 115/80
 
Intermediate (Level 2)
 
6 Rounds For Time
 
7 Hang Power Snatch 95/65
9 Overhead Squats 95/65

WOD

Tuesday 12.04.2018

POSTED ON December 3, 2018

WDO | Tuesday 12.04.2018

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Warm Up:
 
10 Groiners
:15 Handstand Hold
50ft Bear Crawl Knee Touches Elbow
 
x2-3 sets
 
Foundation:  4 Sets each
 
A1.) 5-7 Kipping Handstand Push-ups
A2.) Single Leg RDL 8/8; rest :30/:60
*RDL can be dumbbells or Barbell
 
Metcon:
 
RX (Level 1)
 
13min AMRAP
 
20 DB Snatch 50/35
15 Pull-ups
10 Box Jumps 24/20

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