1 Sep WOD

Strength:

10 X 3 Overhead Squats @ 80% of 90% 1 RM Overhead Squat

Complete 1 Set every 1:15 until complete

WOD: Partner

20 Min AMRAP (Rounds & Reps)

10 Kettlebell Swings 53 / 35 (American)

10 Push-Ups

10 Pull-Ups / (scaled) Ring Rows or Banded

10 Ab Mat Sit-Ups

10 Jump Squats

Partner A Completes Entire Round (50 Reps) while Partner B Rests

then- Switch

By |August 31st, 2016|Workout of the Day|Comments Off on 1 Sep WOD

31 Aug WOD

Strength:

5 X 2 Push Jerk off Rack @ 80-85% of 1 Rep Max Push Jerk

WOD:

Running Clock

3 Rounds

10 Shoulder-2-Overhead 115 / 85

10 Box Jumps 24/ 20

T-Street Run

Rest 1 Min then-

2 Rounds

12 Shoulder-2-Overhead 135 / 105

12 Box Jumps 24 / 20

T-Street Run

Rest 1 Min Then-

1 Round

20 Shoulder-2-Overhead 155 / 125

**Every time the bar is dropped during this […]

By |August 30th, 2016|Workout of the Day|Comments Off on 31 Aug WOD

30 Aug WOD

Strength

5 X 2 Deadlift @ 80% 1 RM

WOD

For Time

Deadlift 225 / 155

10-9-8-7-6-5-4-3-2-1

WallBall 14 / 20

2-4-6-8-10-12-14-16-18-20

then-

*Core Work*

3 X 10 – 3 Count Windshield Wipers (holding bar)

By |August 29th, 2016|Workout of the Day|Comments Off on 30 Aug WOD

29 Aug WOD

Strength:

Work to a Heavy 5 X 1 Power Snatch

WOD:

6 Rounds

10 Weighted Box Step-Ups 20″ 75 / 55 (Front Rack or Shoulder Rack)

10 Ground-2-Overhead 75 / 55

10 Burpee Over Bar

Rest 30 Sec

*Optional Core Finisher*

3 Sets of

10 Weighted Sit-Ups 25/10

15 V-Ups w/plate

20 Russian Twists 25/10

By |August 28th, 2016|Workout of the Day|Comments Off on 29 Aug WOD

26 Aug WOD

In Honor of Jessica’s 40th Birthday

“Filthy 40”

40 Box Jumps 24/20

40 Jumping Pull-Ups

40 Kettlebell Swings 53/35

40 Walking Lunges

40 Knees-2-Elbows

40 Push Press 45/35

40 Back Extensions

40 Wall Balls

40 Burpees

40 Double-Unders / 120 Singles

By |August 25th, 2016|Workout of the Day|Comments Off on 26 Aug WOD

24 Aug WOD

Skill/Strength:

Work Double-Under Technique

then-

4 X 2 @ 80% of 1 RM Clean & Jerk

1 Front Squat + 1 Split or Push Jerk

WOD:

6 Min AMRAP (Fast)

12 Cal Row

10 Thrusters 95 / 65

5 Min Rest

6 Min AMRAP (Fast)

20 Double-Unders / 60 Singles

6 Burpee Box Jump Overs 24 / 20

 

*Optional Finisher*

2X

30 Sec Weighted Plank

20 Med Ball Sit-Ups or 10 GHD Sit-Ups

 

 

By |August 23rd, 2016|Workout of the Day|Comments Off on 24 Aug WOD

23 Aug WOD

Strength:

4 X 2 Hang Power Clean at 80% 1 RM

WOD:

18 Min

5 Hang Power Clean 165 / 115

2 Bar Muscle-Ups or 4 Chest-2 Bar Pull-Ups or 6 Pull-Ups

10 Hang Power Cleans 135 / 95

4 Bar Muscle-Ups or 8 Chest-2 Bar Pull-Ups or 12 Pull-Ups

15 Hang Power Cleans 115 / 75

6 Bar Muscle-Ups or 10 Chest-2 Bar […]

By |August 23rd, 2016|Workout of the Day|Comments Off on 23 Aug WOD

22 Aug WOD

Strength:

Work to a Heavy 4 X 1 of

Snatch Grip Push Press + 2 Overhead Squats

WOD:

15-12-9

Overhead Squats 115 / 75

Weighted Sit-Ups

15-12-9

Handstand Push-Ups

Weighted Sit-Ups

15-12-9

Overhead Squats 115 / 75

Handstand Push-Ups

By |August 21st, 2016|Workout of the Day|Comments Off on 22 Aug WOD

19 Aug WOD

Strength:

4 X 3 Strict Press (Heavy as Possible)

WOD:

21-18-15-12-9-6-3

Shoulder to Overhead 95 / 65

Burpee

*Optional Finisher*

Max Unbroken Toes-2-Bar / Knees-2-Elbows / Knee Raises

By |August 18th, 2016|Workout of the Day|Comments Off on 19 Aug WOD

17 Aug WOD

Strength:

Find Heavy 3 Touch and Go Power Snatch

Work Transition on Touch & Go, if you need to drop the bar, lower the weight

WOD 1: 6 Min AMRAP

5 Snatches 115 / 75

10 Deadlifts 115 / 75

20 Double-Unders or 60 Singles

Rest 5 Min

WOD 2: 6 Min AMRAP

9 Cal Row

6 Front Rack Lunge 115 / 75

3 Toes-2-Bar

*Optional Finisher*

4 […]

By |August 16th, 2016|Workout of the Day|Comments Off on 17 Aug WOD