Category Archives: WOD

Workout Of The Day

THURSDAY 11.20.2014


Main – WOD

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Warm-up

Arch Hold on Bar

Warm-up

Hollow Body Hold on Bar

Barbell Gymnastics

Power Clean and Push Jerk

Barbell Gymnastics

Power Clean and Push Jerk

Conditioning

Metcon (Time)

10 KB Snatch (alternate every 5) 24/16k

10 Box Jumps 24/20″

20 KB Snatch (alternate every 5) 24/16k

20 Box Jumps 24/20″

20 KB Snatch (alternate every 5) 24/16k

20 Box Jumps 24/20″

10 KB Snatch (alternate every 5) 24/16k

10 Box Jumps 24/20″

WEDNESDAY 11.19.2014

Main – WOD

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Warm-up

Tabata Double Unders (No Measure)

8 Rounds of 20/10

Warm-up

Shoot Throughs

Strength

Shoulder Press

Strength

Plate Raise (Standing)

Conditioning

Metcon (Time)

4 rounds for time of:

50 Double Unders

30 Goblet Squats 24/16k

15 Shoulder to Overhead 95/65#

TUESDAY 11.18.2014

After some technical issues, I’ll post this again….

One of my favorite videos I thought I’d share.

What are you willing to sacrifice to achieve your dreams….

 

Main – WOD

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Warm-up

Box Shoulder Stretch

Warm-up

Hollow hold on hands and feet

Barbell Gymnastics

Snatch Warm Up (No Measure)

3 Rounds of 5 Reps each:

Hip Muscle Snatch

Behind Neck Snatch Grip Press

OHS

Heaving Snatch Balance

Barbell Gymnastics

Snatch

Conditioning

Metcon (No Measure)

3 Rope Climbs 15′

10 Pull-ups

30 Thrusters 75/55#

10 Pull-ups

30 Thrusters 75/55#

10 Pull-ups

3 Rope Climbs 15′

 

Beautiful. No other words….

 

 

MONDAY 11.17.2014

Main – WOD

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Warm-up

100 Double Unders for Time (No Measure)

Warm-up

Landmine Warm Up (No Measure)

Strength

Deadlift

Weightlifting

Good Mornings with a band

Conditioning

Metcon (AMRAP – Reps)

Every 0:30 on the 0:30 for 10:00

Alternating each round

10 Wall Balls

AMRAP Power Snatch 95/65

Score is the number of Power Snatches

SUNDAY 11.16.2014


Main – WOD

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Warm-up

Clean and Jerk Warm Up (No Measure)

3 Rounds of:

5 Hi Hang Muscle Cleans

5 Front Squats

5 Press

1 Split Jerk

3 Jerk Balances

Barbell Gymnastics

Clean and Jerk

Conditioning

5k Row (Time)

Max Effort 5k Row