30 Nov WOD

Strength: Spend 15 Min Working up to a Heavy Power Clean

METCON:

8 Rounds

10 Kettlebell Swings 70 / 44

10 Burpee

200m Run

Cash Out

2 Min: Max Power Clean 115 / 75

By |November 30th, 2015|Workout of the Day|Comments Off on 30 Nov WOD

Wednesday Nov 25

Strength
Deadlifts ( heavy triples@ 70-75% of 1 rep max)
5×3
Superset Dumbbell Lunges
8-12 reps
WOD
4 rounds for time
40x DU
15x Russian KB swings (70/44lbs)
40x DU
5x  S2OH any variation 155lbs/105lbs
Split, power, push press
Finisher Optional:

2 rounds for time

10 Calorie Row

10 Deadlifts 155/105

By |November 24th, 2015|Workout of the Day|Comments Off on Wednesday Nov 25

Monday November 23

Strength

Squat Snatch EMOTM 6×3@75% of 1RM Full Snatch

Go up in % if you’re capable of making the lifts.

No failed reps. If 75% is too much, stay there for all sets.

Efficiency

3 Rounds

300m Row

1 Minute Rest in between

Score is slowest row. Try to keep pace for all 3 sets.

Met Con

10,8,6,4,2,4,6,8,10

Dumbbell Thruster 20/15

Situps

Hand Release Push Up

 

By |November 22nd, 2015|Workout of the Day|Comments Off on Monday November 23

16 Nov WOD

Strength: 5 X 2 Touch & Go Power Cleans / Heavy as possible

METCON:

5 Rounds

10 Overhead Lunges 45 / 25 Plate

10 Burpee w/Lateral Jump Over Plate

10 Ground to Overhead 45 / 25

10 Overhead Lunges 45 / 25 Plate

10 Burpee w/Lateral Jump Over Plate

10 Ground to Overhead 45 / 25

T-Street with 45 / 25 Plate

Optional Cash Out: […]

By |November 16th, 2015|Workout of the Day|Comments Off on 16 Nov WOD

9 Nov WOD

Strength:

4 X 1 Power Clean + 3 Thrusters @ 65 % Clean & Jerk 1 RM

Metcon:

Row 500m

100 Air Squats

Row 400m

75 Push Press 45 / 35 Bar

Row 300m

50 Sit-Ups

Row 200m

25 Burpees Over Bar

By |November 8th, 2015|Workout of the Day|Comments Off on 9 Nov WOD

Monday Nov 9

Strength

5 Sets @65% Power Clean + Hang Squat Clean

Focus on speed under the bar

Take time to warm up Snatch before Met Con

Met Con

In 15 minutes proceed as far as possible

30 Burpees
75/45 pound Snatch, 20 reps
25 Burpees
115/75 pound Snatch, 20 reps
20 Burpees
135/100 pound Snatch, 20 reps
15 burpees
165/135 pound Snatch, as many reps as possible

By |November 8th, 2015|Workout of the Day|Comments Off on Monday Nov 9

Tuesday Nov 3

Strength

2 Back Squat + 2 Front Squats for 5 Sets

3 Second Pause on Back Squats

Efficiency

1. Hand Stand Walks

2. Or….3 Big Sets Hand Stand Push Ups

3. Or….3 Sets of HS Hold

Met Con

10-1

DB Snatches 45/30

Box Jumps

Rest 2 Minutes

10-1

Deadlift 155/105

DB Box Step Overs

Optional Cash Out

1 Minute Double Unders

1 Minute GHD

1 Minute Double Unders

 

By |November 2nd, 2015|Workout of the Day|Comments Off on Tuesday Nov 3

2 Nov WOD

5 Rounds
10 Kettlebell Swings 53 / 35
50 Double-Unders / 100 Singles

Rest 5 Min

Team
10 Rounds
Athlete 1: 10 Cal Row
Athlete 2: 10 Burpee
Switch

By |November 2nd, 2015|Workout of the Day|Comments Off on 2 Nov WOD