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Tuesday 01.16.2018

POSTED ON January 15, 2018

WDO | Tuesday 01.16.2018

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Warm Up:
 
5 sumo inch worm
10/10 legs swings
5/5 crossbody RDL
5 scap push ups
5 scap pull ups
 
x2-3 sets
 
Foundation:
 
A. Deadlift 5-5-3-3; rest 1-2min between each set
Metcon:
 
9min AMRAP
 
Level 1 (RX)
 
5 sumo deadlift high pull 115/85
10 chest 2 bar

WOD

Monday 01.15.2018

POSTED ON January 14, 2018

WDO | Monday 01.15.2018

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Warm Up:
 
5 strokes on rower arms only
5 strokes on rower arms only
5 squats with press out
5 hanging knee raises
10 cossack squats
 
x3-4 set
 
Foundation:
 
A. Ring Muscle Up
 
EMOM 6min 3-5 ring muscle ups
 
*intermediate 3-5 jumping ring muscle ups
*Beginner 10 low ring transitions with feet elevated
Patner Metcon:
 
Level 1 (RX)
 
17min AMRAP
 
100 cal row
80 double unders each
60 2 for 1 wall balls 20/14
40 synchro burpees
20 synchro toes 2 bar

WOD

Saturday 01.13.2018

POSTED ON January 12, 2018

WDO | Saturday 01.13.2018

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Warm Up:
 
5 squats with a press out
10 lemon squeeze
5 hips down push ups
50ft bear crawl knee touches elbow
 
x3-4 sets
 
Metcon:
 
Level 1 (RX)
 
“Tabata Something Else”
 
:20 work :10 rest
 
8 intervals pull ups
8 intervals push ups (open standard)
8 intervals sit ups (with feet anchored)
8 Intervals air squats

WOD

Friday 01.12.2018

POSTED ON January 11, 2018

WDO | Friday 01.12.2018

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Warm Up:
 
:15 handstand hold
5 hang power cleans
5 hips down push ups
5/5 thorax rotation
 
x2-3 sets
 
Foundation:
 
A. Build to a heavy 3RM hang power clean in 7 sets
 
“Until I Collapse”
 
Level 1 (RX)
 
Every min on the min for 30min (If work is not done within the minute athletes stop at that point)
 
3 Handstand Push Ups
2 burpee
1 Power Clean 155/105

WOD

Thursday 01.11.2018

POSTED ON January 10, 2018

WDO | Thursday 01.11.2018

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Warm Up:
 
5 sumo inch worm
10 prone pass throughs
5 strokes rower legs only
5 strokes rower arms only
10 cossack squats
 
x3-4 sets
 
Foundation:
 
Deadlift
 
1×5 75%
1×5 75%
1×5 80%
1×5 80%+
 
“+” indicates they should do as many reps past 5 as possible

WOD

Wednesday 01.10.2018

POSTED ON January 9, 2018

WDO | Wednesday 01.10.2018

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Warm Up:
 
5 Squats with a press out
5/5 single arm russian kettlebell swings
5/5 single arm kb high pull
:15 kb hold overhed L/R
 
x2-3 sets
 
 
Foundation:
 
A. Front Squat 4 sets of 6+ @75-80%; rest 1-3min between sets
 
*on the final set of 6 athletes will do max reps
 
Metcon:
 
Level 1 (RX)
 
8 rounds of work
 
1min work
1min rest
 
7 box jump 30/24
ME Kettlebell Snatch Remaining Time 53/35

WOD

Tuesday 01.09.2018

POSTED ON January 8, 2018

WDO | Tuesday 01.09.2018

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Warm Up:
 
50ft duck walk
50ft bear crawl knee touches elbows
50ft walk on toes
50ft walk on heels backwards
10 heidens
 
x2-3 sets
Level 1 (RX)
 
400m run
30 wall balls 20/14
20 jumping chest 2 bar pull ups (measure 6in from top of the head)
 
4 rounds for time

WOD

Monday 01.08.2018

POSTED ON January 7, 2018

WDO | Monday 01.08.2018

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Warm Up:
 
5 snatch high pulls
5 hang power snatch
5 snatch balance
5 overhead squas
 
x2-3 sets
 
Foundation:
 
A. EMOM Snatch 7min
 
3-5 Snatch @65-75% 1RM
Metcon:
 
Level 1 (RX)
 
10min AMRAP
 
30 double unders
15 power snatch 75/55

WOD

Saturday 01.06.2018

POSTED ON January 5, 2018

WDO | Saturday 01.06.2018

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Warm Up:
 
10 push up T
5 sumo inch worm
10 heidens
5 hips down push ups
10 squats with press out
 
x2-3 sets
 
*today will be a little longer then 1 hour be prepared its a lot of work but its also Saturday.
 
Foundation:
 
A1.) Dumbbell Bench Press 3 x10; rest :45
A2.) Dual Kettlebell bent over row 3×10 @22×1; rest :45
 
Partner Metcon:
 
20min AMRAP
 
Level 1 (RX)
 
100 Dumbbell Snatch 50/35
100 wall ball 20/14
100 box jump 24/20 (must jump)
100 cal row
 
*while 1 partner works 1 partner must be in the following active rest positions:
 
Dead Hang/Plank on elbows/Bottom of Squat hold/Handstand Hold/Plate hold overhead

WOD

Friday 01.05.2018

POSTED ON January 4, 2018

WDO | Friday 01.05.2018

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Warm Up:
 
5/5 KB high pull
:30 dead hang supinated
:5 scap pull ups
 
x2-3 sets
 
Foundation:
 
A1.) Hollow body hold 5 x1min; rest :45
A2.) Strict Pull Up 3-7 x5; rest :45
A3.) Arch Hold 5 sets 1min; rest :45

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