Category Archives: WOD

Workout Of The Day

SUNDAY 9.25.2016

Warm-up

Tabata Double Unders

8 Rounds of 20/10

 

 

MOBILITY

Barbell Ankle Stretch

3 X 0:30/ 0:15

 

 

WEIGHTLIFTING

5 X 3

1 Panda Pull + 1 Snatch + 1 Snatch Balance

Rest 2:00

 

METCON

With a running clock…

1) 3 X 500m @ 90% effort (based off of PR 500m)

 

Rest 1:00 after each round – begin #2 after final 1:00 rest…

 

2) 3 rounds for time of:

15 Power Snatches 95/65

25 Bar-Facing Burpees

25 Split Jumps

 

SATURDAY 9.24.2016

MOBILITY

50′ Inch Worm

 

 

MOBILITY

Scorpion Stretch

10 Each Side

 

 

MOBILITY

Handstand Hamstring Stretch

3 X 0:30/0:15

 

 

Warm-up

Tabata Burpees

 

 

WEIGHTLIFTING

1 Power Clean + 2 Front Squats + 3 Shoulder to Overhead

Power Clean

From rack position Front Squat

Then:

1 Push Press

1 Push Jerk

1 Split Jerk

 

5 Minutes to warm up

7 Minute EMOM

 

 

METCON

With a partner

Complete 3 rounds each of the triplet, relay style

 

3 burpee box jump overs (24/20)

6 HSPU

9 C2B Pull ups

 

***********

500m Row each

***********

 

Complete 3 rounds each of the triplet, relay style

3 burpee box jump overs

6 HSPU

30 DU

 

***********

400m run together

***********

 

Complete 3 rounds each of the triplet, relay style

3 burpee box jump overs

6 HSPU

18 Wallballs (20/14)

 

***********

2 X 500m Row each

FRIDAY 9.23.2016

BARBELL STRONG

Warm-up

Leg Swings

 

 

Warm-up

Walking Lunges

100′

 

 

STRENGTH

DEADLIFT

warm up:

empty bar X 10

40% X 5

50% X 2

60% X 2

70% X 2

Work Sets

6 sets X 3 reps @ 85%

Take 0:60 between sets

 

 

 

METCON

WEIGHTLIFTING

Snatch

10 Minutes to build to 1RM Snatch

 

 

Metcon

For time:

9 Snatch

50 Double-Unders

21 C2B Pull Ups

7 Snatch

50 Double-Unders

15 C2B Pull Ups

5 Snatch

50 Double-Unders

9 C2B Pull Ups

 

Snatches are 85% of 1RM from above

 

THURSDAY 9.22.2016

BARBELL STRONG

Warm-up

4 Rounds of:

0:30 Nose and Toes Hold

0:30 Battling Ropes Circles

0:30 Kips

0:30 Rest

 

STRENGTH

Shoulder Press

warm up:

empty bar X 10

40% X 5

50% X 2

60% X 2

70% X 2

Work Sets

6 sets X 3 reps @ 85%

Take 0:60 between sets

 

 

METCON

1) EMOM for 10:00 (10 total rounds)

:30 ME Row for Calories

:30 Active Recovery Row (barely keep the flywheel moving)

*Begin #2 @ the 10:00 on the clock…

 

 

Metcon

2) 3 rounds for time of:

50 Wall Balls 20/14

25 TTB

10 Power Cleans 135/95

 

WEDNESDAY 9.21.2016

Warm-up

100 Double Unders for Time

 

 

WEIGHTLIFTING

Clean and Jerk Warm Up

5 Hi Hang Muscle Cleans

5 Front Squats

5 Press

1 Split Jerk

3 Jerk Balances

 

 

WEIGHTLIFTING

Clean and Jerk

15 Minutes to build to 1RM

 

 

METCON

50-calorie row

50 box jump overs, 24 / 18 in.

50 deadlifts, 180 / 120 lb.

50 wall-ball shots, 20 / 14 lb.

50 ring dips

50 wall-ball shots, 20 / 14 lb.

50 deadlifts, 180 / 120 lb.

50 box jump overs, 24 / 18 in.

50-calorie row

 

Time cap: 21 minutes