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Friday 06.29.2018

POSTED ON June 28, 2018

WDO | Friday 06.29.2018

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BENCH MARK FRIDAYS
 
Warm-Up:
 
5 Russian Baby Makers
50ft Inch Worm
20 Glute Bridge
x3 then…
 
10 Groiners
5 Strokes Legs Only
5 Good Mornings
 
x3 then…
 
15 Jumping Jacks
5 Deadlifts Heavier than Metcon Weight
5 box Jump Step Down
 
x3; rest 2-3min between sets
 
*Build your deadlift to a heavier weight then the Metcon.

WOD

Thursday 06.28.2018

POSTED ON June 27, 2018

WDO | Thursday 06.28.2018

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Warm Up:
 
:20 Plank on Elbows
5 Clean High Pull
5 Hang Power Clean
5 Seated Box Jump
 
x3
 
Strength:
 
A. Power Clean
 
6min EMOM
 
5 at 80% or 1RM
 
Metcon:
 
10min AMRAP
 
Level 1 (RX)
 
10 Push Jerk 115/80
10 Front Squats 115/80

WOD

Wednesday 06.27.2018

POSTED ON June 26, 2018

WDO | Wednesday 06.27.2018

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Warm Up:
 
10 Cuban Raises
7/7 KB High Pull
50ft Single arm Overhead Carry L/R
 
x2-3 sets
 
Skill:
 
A. 16min EMOM
 
1st min 10 Handstand Shuffle or 10 Push-up Shoulder tap
2nd min 10-12 Strict Dips
3rd min :30-:40 Headstand Hold into Handstand Walk (not handstand)
4th min 8 Medball Candle Sticks 20/14
 
Metcon:
 
Level 1 (RX)
 
1min ME Sit-ups
1min ME Double Unders
1min ME Power Snatch 75/55
1min ME Box Jump 20in
1min rest
 
x3

WOD

Tuesday 06.26.2018

POSTED ON June 25, 2018

WDO | Tuesday 06.26.2018

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Warm Up:
 
5 Scap Push-ups on Elbows
:15 Handstand Hold
5 Clean High Pulls
5 Hang Squat Clean
200m Jog
 
x3
 
Foundation:
 
*Set a clock for 15 minutes for athletes to complete the strength portion. If athletes do not have a 1RM Strict Press then use this time to establish one since we will be using this percentage work for the next couple weeks.
 
A. Strict Press
1 sets of 20 Empty Bar
1 set of 5 at 50% of 1RM
1 set of 4 at 60%
1 set of 3 at 70%
1 set of 2 at 75%
1 set of 1 at 85%
3 set of 3 at 75%
2 set of 5 at 65%
 
Metcon:
 
Level 1 (RX)
 
21-15-9
 
Hang Squat Clean 95/65
Handstand Push-ups

WOD

Monday 06.25.2018

POSTED ON June 25, 2018

WDO | Monday 06.25.2018

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Warm Up:
 
10 Russian Baby Makers
10/10 Leg Swings
6/6 Rock Back Split Squats
x3
 
Foundation:
 
*Set a clock for 15 minutes for athletes to complete the strength portion. If athletes do not have a 1RM Back Squat then use this time to establish one since we will be using this percentage work for the next couple weeks. This is week 4 of our lower body strength progression. Its highly encouraged to not miss these days or make them up best as possible.
 
Strength:
 
A. High Bar Back Squat
 
3 sets of 5 at 85%; rest 2-3 minutes between sets
 
Metcon:
 
Level 1 & Level 2 (RX/Intermediate)
 
300m Row
15 Burpees over the Rower
 
6 Rounds For Time

WOD

Saturday 06.23.2018

POSTED ON June 23, 2018

WDO | Saturday 06.23.2018

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Warm Up:
 
50ft Single arm Carry Overhead L/R
5/5 Dumbbell High Pull
5/5 Single arm Dumbbell Swings
:20 Dumbbell Press Overhead
 
x3-4 sets
 
Partner Metcon:
 
25min AMRAP
 
Level 1 (RX)
 
50 Handstand Push-ups
50 Toes 2 Bar
50 Cal Bike
50 Dumbbell Step overs 24/20 50/35
50ft Right arm DB Lunge 50/35
50ft Left arm DB lunge 50/35
 
*While one partner is working the other must be in one of the following active rests. Deadhang/Plank/Wall Sit

WOD

Friday 06.22.2018

POSTED ON June 21, 2018

WDO | Friday 06.22.2018

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BENCH MARK FRIDAYS
 
Warm-Up:
 
5 Scap Pull-ups
50ft Duck Walk
5 Strokes Arms Only
x3 then…
 
15 Prone Pass Throughs
10 Half Burpee
5 Strokes Legs Only
 
x3 then…
 
8 Cal Row
8 Thrusters (work on breathing technique during this period)
6 Hollow to Arch Kips
 
x3
 
Metcon:
 
“Jackie”
 
Level 1 (RX)
 
1000m row
50 Thruster 45lbs
30 Pull Ups
 
For Time

WOD

Thursday 06.21.2018

POSTED ON June 20, 2018

WDO | Thursday 06.21.2018

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Warm Up:
 
10 Cuban Raises
7/7 KB High Pull
50ft Single arm Overhead Carry L/R
 
x2-3 sets
 
Skill:
 
A. 20min EMOM
 
1st min 15-20 Med Ball Sit-up
2nd min 10-12 Strict Dips
3rd min :30-:40 Headstand Hold (not handstand)
4th min 20 Arch Swimmers
 
Metcon:
 
Level 1 (RX)
 
30-20-10
 
Kettlebell Swing 53/35
Box Jump Over 20in

WOD

Wednesday 06.20.2018

POSTED ON June 19, 2018

WDO | Wednesday 06.20.2018

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Warm Up:
 
15 Jumping Jacks
5 Clean High Pull
5 Hang Power Clean
3 Jump to Stand from Knees
 
x3
 
Strength:
 
A. Power Clean
 
7min EMOM
 
4 at 80% or 1RM
 
Metcon:
 
*Compare to 03.05.18
 
Level 1 (RX)
 
30-20-10
 
Power Snatch 95/65
Split Jump with Barbell on Back
 
For Time

WOD

Tuesday 06.19.2018

POSTED ON June 18, 2018

WDO | Tuesday 06.19.2018

0 Comments / CATEGORY:
Warm Up:
 
10/10 Single Leg Glute Bridge
8 Yoga Push-ups
10 Behind the Neck Press
 
x3
 
Foundation:
 
*Set a clock for 15 minutes for athletes to complete the strength portion. If athletes do not have a 1RM Back Squat then use this time to establish one since we will be using this percentage work for the next couple weeks. This is week 3 of our lower body strength progression. Its highly encouraged to not miss these days or make them up best as possible.
 
Strength:
 
A. High Bar Back Squat
 
4 sets of 3 at 65%; rest 2-3 minutes between sets
 
Metcon:
 
Level 1 (RX)
 
21-18-15-12-9
 
Toes 2 Bar
Overhead Squat 75/55

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