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Monday 04.02.2018

POSTED ON April 1, 2018

WDO | Monday 04.02.2018

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Warm Up:
 
6/6 KB High Pull
10 reverse pass throughs
:45 plank
50ft crab walk
 
x3
 
Foundation:
 
A1.) Strict Pull Up 5×5; rest :30-:45
A2.) Strict Dip 5×5; rest :30-:45
 
Metcon:
 
RX
 
8min AMRAP
 
10 Dumbbell deadlifts 50/35
6 lateral burpee over DB
10 Dumbbell front squats 50/35

WOD

Saturday 03.31.2018

POSTED ON March 30, 2018

WDO | Saturday 03.31.2018

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Warm Up:
 
5 snatch high pulls
5 hang power snatch
:30 dead hang
5 practice glide kips 
5 scap pull ups
 
x2-3 sets
 
Metcon:
 
RX
 
7min AMRAP
 
10 Power Snatch 75/55
3 bar muscle ups
 
then…
 
5min to establish 1RM Snatch
 
*must be received in a full squat

WOD

Friday 03.30.2018

POSTED ON March 30, 2018

WDO | Friday 03.30.2018

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Warm Up:
 
50ft walk on toes forwards
50ft walk on toes backwards
10 heidens
10 hollow to arch rolls
5 clean high pulls
5 hang power cleans
5 hips down push ups
 
x3-4 sets
 
 
Metcon:
 
“Havana”
 
25min AMRAP
 
RX
 
150 double unders
50 open standard push ups
15 power cleans 185/125

WOD

Thursday 03.29.2018

POSTED ON March 28, 2018

WDO | Thursday 03.29.2018

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Warm Up:
 
5 strict pull ups
5 squats with a press out
10 behind the neck press
5/5 single arm heavy KBS
 
x3-4 sets
 
Strength Metcon:
 
A. High Bar Back Squat 5-4-3-2-1-1; rest 2-3 min between each
 
*Yes this is the only focus today! You should for sure attend class today so you can set up a number to work percentages off of in the future. Come in warm up and spend an entire hour working on back squat technique and hitting the correct stimulus. No one should be done in 30min.

WOD

Tuesday 03.27.2018

POSTED ON March 26, 2018

WDO | Tuesday 03.27.2018

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Warm Up:
 
:30 handstand hold
5/5 KB high pull
5/5 light DB press overhead
5 hang power clean
5/5 rock back split squats
 
x3-4 sets
 
Metcon:
 
*Compare to 01/17/18
*Time Cap 13min
 
Level 1 (RX)
 
21 Power Clean 155/105
9 handstand push ups
15 Power Clean 155/105
15 handstand push ups
9 Power Clean 155/105
21 Handstand Push ups
 
For time

WOD

Monday 03.26.2018

POSTED ON March 25, 2018

WDO | Monday 03.26.2018

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Warm Up:
 
5 squats with a press out
10 step ups
5 strokes rower only
5 strokes legs only
 
x3-4 sets
 
*This week, since it’s the week after the Open, the focus will be on a Metcon only or a Strength Metcon only. You should view this as a deload week not from working out but overall volume and mental stress. Come in and focus on the workouts only and leave the stress out of the gym for this week.  The workouts might looks hard but the volume on the body and mind will not be as high as the Open was.
 
Metcon:
 
RX
 
3min AMRAP
 
10 Front Squats 185/125
10 box jumps 36/30
With remaining time ME Cal Row
 
x5; rest 3min between rounds

WOD

Saturday 03.25.2018

POSTED ON March 24, 2018

WDO | Saturday 03.25.2018

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Warm Up:
 
50ft duck walk
10 cossack squats
10 wall ball push press
10 calf raises
 
x3-4 sets
 
Metcon:
 
RX
 
5 Rounds For time
 
20 Burpee box jump overs 24/20
30 Wall Balls 20/14
 
For time

WOD

Friday 03.23.2018

POSTED ON March 23, 2018

WDO | Friday 03.23.2018

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Open 18.5

AMReps 7

Increase reps by 3 each round – 3-6-9-12-15, etc

RX

Thrusters 100/65

C2B Pull-ups

WOD

Thursday 03.22.2018

POSTED ON March 22, 2018

WDO | Thursday 03.22.2018

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Warm Up:
 
5/5 heavy single arm KBS
50ft walk on toes forwards
50ft walk on heels backwards
50ft butt kicks
50ft high knees
 
x3-4 sets
 
Metcon:
 
RX
 
800m run
21 KBS 53/35
50 Air Squats
2 rounds for time
 
For Time

WOD

Wednesday 03.21.2018

POSTED ON March 20, 2018

WDO | Wednesday 03.21.2018

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Warm Up:
 
5 bottom half burpee
20 leg swings
200m jog
:30 barbell hold over head
 
x2-3 sets
 
Strength:
 
A. Build to a heavy of the following
 
2 Push Press + 2 Push Jerk x5; rest 2-3min
 
 
Metcon:
 
“Big Jackie”
 
RX
 
1200m row
50 burpee
30 chest 2 bar
 
For time

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