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WOD

Wednesday 05.09.2018

POSTED ON May 8, 2018

WDO | Wednesday 05.09.2018

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Warm Up:
 
5 Clean High Pulls
5 Hang Power Cleans
5 Front Squats
5 Push Press
 
x3
 
Foundation:
 
A. Power Clean + Hang Clean EMOM 10min
 
3 TnG Power Clean + 1 Hang Squat Clean @60-70% of 1RM Squat Clean
 
Metcon:
 
Level 1 (RX), Level 2 (Intermediate) & Level 3 (Beginner)
 
1500m Row
50 Air Squats
 
2 Rounds For Time

WOD

Tuesday 05.08.2018

POSTED ON May 7, 2018

WDO | Tuesday 05.08.2018

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Warm Up:
 
10 Reverse Wall Slides
10 Plank Walk-ups
:30 Mountain Climbers
:20 Single-arm DB Hold Overhead
 
x2
 
Foundation:
 
A. Seated Single Arm Dumbell Press 4×10/10 @80% of 10RM; rest :45 between arms and 1min between sets.
 
*Seated on the floor with feet out in front of the athlete.
 
Metcon:
 
Level 1 (RX)
 
50ft Single Arm Dumbbell Overhead Lunge 50/35
21 Burpees
 
5 Rounds For Time
*Do not have to do both arms 50ft they can do the entire workout with one arm.

WOD

Monday 05.07.2018

POSTED ON May 6, 2018

WDO | Monday 05.07.2018

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Warm Up:
 
5 Air Squats with Tempo @32×1
5 Yoga Push-ups
5 Empty Bar Thrusters
10 Reverse Wall Slides
 
x3
 
Foundation:
 
A. Front Squat 3 sets of 10 @80% of 10RM; rest
2-3min between each set.
 
Metcon:
 
Level 1 (RX)
 
100 Burpee Pull-ups
 
For Time
 
*Pull-up bar 1ft above reach

WOD

Saturday 05.05.2018

POSTED ON May 6, 2018

WDO | Saturday 05.05.2018

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Warm Up:
 
20 leg swings L/R
:30 barbell hold overhead
10 lemon squeeze
 
x3
 
Foundation:
 
A. Single Leg RDL 3×15/15; rest :45 between legs
rest 1min between sets.
 
*Bar Does not touch the ground
 
Metcon:
 
Level 1 (RX)
 
30 Sit Ups
5 Push Jerks 165/115
 
5 Rounds for Time

WOD

Friday 05.04.2018

POSTED ON May 3, 2018

WDO | Friday 05.04.2018

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Warm Up:
 
5 Muscle Snatch
5 Hang Power Snatch
5 Overhead Squats
 
x3 then…
 
50ft Walk on Toes Backwards
10 Heidens
100ft Bear Crawl
:15 Deadhang + 5 Scap Pull-ups
 
x3 then…
 
5-7 TnG Power Snatch
3-5 Box Jumps
3-5 chest 2 bar pull ups
 
x3; rest 2-3min between each 90%, 95%, 100%
 
Metcon:
 
Level 1 (RX)
 
21-15-9
 
Box Jump 24/20
Power Snatch 75/55
Chest 2 Bar Pull-up

WOD

Thursday 05.03.2018

POSTED ON May 2, 2018

WDO | Thursday 05.03.2018

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Warm Up:
 
5 Strokes Rower Arms Only
5 Strokes Rower Legs Only
50ft Walk on Toes
50ft Side Shuffle L/R
50ft High Knees
 
x3
 
Foundation:
 
A. Power Clean EMOM 9min
 
3-5 TnG at 65-75% of 1RM Power Clean
 
*If athletes do not have a 1RM Power Clean use
the time of 9min to establish a 1RM.
 
Metcon:
 
Level 1 (RX)
 
1k Row
30 Burpee to Plate
800m Run
30 Burpee to Plate
1k Row
 
For Time

WOD

Wednesday 05.02.2018

POSTED ON May 1, 2018

WDO | Wednesday 05.02.2018

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Warm Up:
 
5 Scap Pull-ups
:10 Handstand Hold
10 Push-up T
 
x3-4 Sets
 
 
Foundation:
 
A. Gymnastics EMOM 15min
 
1st min 5-7 Strict Pull-ups
2nd min :30-:45 Headstand
3rd min 20 Hollow Rocks
 
Metcon:
 
10min AMRAP
 
 
Level 1 (RX)
 
8/8 Kettlebell Snatch 53/35
7 Deficit Handstand Push-ups 4in Deficit

WOD

Tuesday 05.01.2018

POSTED ON April 30, 2018

WDO | Tuesday 05.01.2018

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Warm Up:
 
8/8 KB Suitcase Deadlifts
20 Heavy Russian Twists
:30 DB Hold Overhead L/R
 
x3-4 sets
 
Foundation:
 
A. Build to a 10RM Seated Single-arm DB
Press; rest :45 between arms and 1min
between attempts. Take no more than 4-5
sets to find.
 
*Seated on the floor with feet out in front of
the athlete.
 
Metcon:
 
RX
 
10 Deadlift 275/185
75 Double Unders
 
3 Rounds For Time

WOD

Monday 04.30.2018

POSTED ON April 29, 2018

WDO | Monday 04.30.2018

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Warm Up:
 
5 Scap Push-ups
5 Strokes Rower Legs Only
5 Strokes Rower Arms Only
5 Squats with a Press Out
 
x3
 
Foundation:
 
A. Build to a 10RM Front Squat in
20min
 
*Limit the sets to 6-8
 
Metcon:
Level 1 (RX)
 
7min AMRAP
 
15 Cal Row
15 Open Standard Strict Push-ups

WOD

Friday 04.27.2018

POSTED ON April 26, 2018

WDO | Friday 04.27.2018

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Warm Up:
 
10 Pass Throughs
5/5 Single-arm KBS
10 Weighted Cossack Squats
20 Flutter Kicks
 
x3-4 sets
 
Partner Metcon:
 
RX
 
45 Kettlebell Swings 53/35
30 Bupree
30 Synchro Sit-ups
 
5 Rounds For Time

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