1 June WOD

Mobility: Work Hip Mobility

Skill:  High Box Jumps

Spend 10 Min Working up to a High Box Jump.  Go 10 Reps, increasing height.

Strength: Power Clean

6 X 2

Superset: Ring Dip / Ring Push-Up 6 X 4

WOD

“Silent Lucidity”

In 2 Min: 8 Round Trip Sled Pushes at 20′ low handle / 20′ high handle 145/100

Max Calorie Row with remaining time

Rest […]

By |May 31st, 2015|Workout of the Day|Comments Off on 1 June WOD

Friday May 29

Strength

Power Cleans

7×1

Met Con

“Tire Iron” – For time.

20 Kettlebell swings 53/35

400m Run

15 Kettlebell swings

200m Run

10 Kettlebell swings

100m Run

Optional ‘Cash Out’: 1 min burpees, 2 min row, 1 min burpees

By |May 28th, 2015|Workout of the Day|Comments Off on Friday May 29

Thursday May 28

Strength/Skill

None

Met Con

“Laurel and Hardy”

Partner Workout For time.

With a partner, split the work up any way you desire, one person working

at a time (except on the last movement).

120 Situps

16 round trip sled pushes, 20’ each way  140/90

400m sandbag carry –both people run, trade sandbag as you go. Heavy Bag

40 single arm dumbbell overhead squats 45/30

40 shoulder press 95/65

20 bar or […]

By |May 28th, 2015|Workout of the Day|Comments Off on Thursday May 28

Wednesday May 27

Strength

Back or Box Squat 3 – 3 – 3 – 3 – 3

5 Sets of 3 Reps “Strong Effort” – Increasing Load Each Round

Superset: Strict Pull Ups 5 x 6 (5 Sets of 6 Reps “Across”) If strict pull ups

are easy pick a weight to use where you can still get 6 reps.

Metabolic Conditioning

“Bittersweet Memories”

7 minute […]

By |May 26th, 2015|Workout of the Day|Comments Off on Wednesday May 27

Tuesday May 26

Strength

Squat Clean

5 sets of pause sequence

2 sec pause at knee, 2 sec pause at bottom, twice

Conditioner

For Time:

1 Legless Rope Climb

2 Rope Climbs

Then-

3 Rounds of:

3 Jerks (185/125

30′ OH Lunge (45/25)

400m Run

Rest 1 minute

 

 

By |May 26th, 2015|Workout of the Day|Comments Off on Tuesday May 26

Memorial Day

Strength

7×2 Back Squat

WOD

“21 Guns”

21 Minute AMRAP

400m Run

21 Pushups

21 Box Jumps

15 Burpees

9 Pullups

*500m Row can be substituted for 400m Run

 

 

By |May 25th, 2015|Workout of the Day|Comments Off on Memorial Day

22 May WOD

Work Hip, ankle, and Achilles mobility

Strength:

6 X 2 Power Clean (same weight across each set) 5lbs heavier than last session

6 X 4 Super Set Ring Dip / Ring Push Up

WOD:  “Bone Rattler”

AMRAP in 6 Min

3 Kettlebell/DB Hang Squat Cleans 45/30

3 Kettlebell/DB Hang Power Cleans 45/30

12 Box Jumps 24/20

Cash Out: 400m run with med ball (Optional)

 

By |May 22nd, 2015|Workout of the Day|Comments Off on 22 May WOD

21 May WOD

Mobility: Ankle Mobility

WOD:

Rolling Start – In 6 Minutes, NO MORE than 2 rounds of:

4 Front Squats 135 / 95

4 Ring Muscle-Ups / Scale to Ring Muscle-Up w/band, C2B Pull-Up and Ring Dip

40 Double-Unders / 120 Singles

Then from minutes 6 – 14, as many rounds as possible of the same combo.  Score only rounds after the […]

By |May 21st, 2015|Workout of the Day|Comments Off on 21 May WOD

20 May WOD

Mobility: Work Shoulder Mobility

Strength: Spend 10 Min working up to a challenging 3 Rep Bench Press

WOD:

“Gimli”   6 Min AMRAP

Buy in: 15 Bench Press (Performance 155lbs, Athletic 75lbs, Health 45lbs

Then:

15 Sumo Deadlift High Pull (SDHP) 95 / 65

15 Burpee Over Bar (BOB)

10 SDHP

10 BOB

5 SDHP

5 BOB

1000m row

Notes:  Pair up for Bench Press Buy in and start […]

By |May 20th, 2015|Workout of the Day|Comments Off on 20 May WOD

19 May WOD

Work Hip Mobility

Strength: Power Clean

7 X 1 ( 7 Sets of 1 Reps “across” same weight for each set)

Superset: Ring Dip / Ring Push Up

7 X3 ( 7 Sets of 3 Reps, if doing Ring Push Ups, stay at the same angle)

If dips are to easy, add a pause or some weight.  If the Ring […]

By |May 19th, 2015|Workout of the Day|Comments Off on 19 May WOD