Category Archives: WOD

Workout Of The Day

WEDNESDAY 5.25.2016

 

Weightlifting

Clean Pull Stops

1 Clean Pull to Below Knees, 3 second pause

1 Clean Pull to Above Knees, 3 second pause

1 Clean Pull to Hi Hang, over the bar, 3 second pause

+ 1 Clean

EMOM for 7 rounds

 

 

Weightlifting

Front Squat Jerk Complex

EMOM for 7 rounds, using weight from above complex.

 

 

METCON

 

Skill Work

Muscle Up Practice

10 Minutes of MU work. Transitions and skills.

Work Sling Shot

or, if you have Muscle-ups

4 Rounds of:

3 Strict Muscle-Ups + ME UB Kipping Muscle-Ups

Rest 1:30

 

Metcon

12:00 AMRAP of:

30 Double-Unders

15 TTB

15 Clean & Jerks (anyhow) 115/75

TUESDAY 5.24.2016

BARBELL STRONG

Warm-up

Inch Worm

50′ Of inch worm.

with push up. hold pike for 3 count

 

 

Warm-up

Scorpion Stretch

5 Reps to each side

 

 

Strength

Deadlift

WEEK 2

5 X 40%

5 X 50%

5 X 60%

3 X 70%

3 X 80%

AMRAP X 90%

 

 

Strength

Partnered Glute Ham Raises

3 X 10

 

 

METCON

Warm-up

Tabata Double Unders

8 Rounds of 20/10

 

 

Warm-up

Nose and Toes

Wall walk up, then, with only your nose and your toes on the wall. Hold the handstand position.

3 X 0:45/0:15

 

 

Weightlifting

3 Position Snatch

EMOM for 5 rounds

Power

Above Knee

2″ from floor

70% 1RM

Full Squat

 

 

Metcon

10:00 AMRAP of:

100 Double-Unders

50 HSPU (kipping is allowed – 2015 open standard)

25 Power Snatches 125/85#

SATURDAY 5.21.2016

Warm-up

Tabata Double Unders

8 Rounds of 20/10

 

 

Mobility

Inch Worm

50′ of Inch Worm

Push Up and Hold pike for 3 count

 

 

Mobility

Deep Couch Stretch

Each leg 2X for 0:30

 

 

Connectivity

Arch + Hollow Hold Sequence

8 Rounds total 0:20 each hold

 

 

Weightlifting

Alternating AMRAP Power Cleans + Strict pull Ups

EMOM for 10:

Alternate 5 Power Cleans

increasing weight each round

8 Strict Pull Ups

 

 

METCON

Partnered Fran

21-15-9 Thruster + Pull Ups

Alternate reps. 2 Bars.

You do 1 thruster, then your partner does 1 thruster. Each must complete all 21 reps.

You cannot put the bar down. If the bar goes down both partners drop and do 3 burpees.

You do 1 pull up, then your partner does 1 pull up. Each must complete all 21 reps.

You cannot come off the bar. If you come off the bar both partners drop and do 3 burpees.

Score is time to complete all 90 reps.

Add 1 second penalty point for every burpee.

FRIDAY 5.20.2016

BARBELL STRONG

Warm-up

500 m row at warm up pace

 

Strength

Back Squat

WEEK 1

5 X 40%

5 X 50%

5 X 60%

5 X 65%

5 X 75%

AMRAP X 85%

 

 

Strength

Romanian Deadlift

3 X 12 AHAP

 

 

METCON

Warm-up

Clean and Jerk Warm Up

3 Rounds of:

5 Hi Hang Muscle Cleans

5 Front Squats

5 Press

1 Split Jerk

3 Jerk Balances

 

 

Weightlifting

3 Position Clean and Jerk

Every 0:90 for 5 rounds.

3 Position Clean (hang from power position – hang from just above knee – floor) + Jerk (after all three cleans)

Begin between 60-70% of 1rm CJ and work to a max for the complex.

 

 

Metcon

For time:

Row 75 Calories

50 6″ Target Burpees

25 Power Cleans 175/120

10 Muscle Ups

THURSDAY 5.19.2016

BARBELL STRONG

Warm-up

Agility Drills

 

Strength

Bench Press

WEEK 1

5 X 40%

5 X 50%

5 X 60%

5 X 65%

5 X 75%

AMRAP X 85%

 

 

Strength

Overhead Tricep Extension

With KB AHAP 3 X 15

 

 

METCON

Weightlifting

Every 1:30 for 7 total rounds:

3 Position Snatch:

power position

above knee

floor

Begin between 60-70% of 1rm Snatch and work to a max for the complex

 

 

Skill Work

Muscle Up Practice

10 Minutes of MU work. Transitions and skills

OR

Muscle-ups

4 rounds of:

3 Strict Muscle-Ups + ME UB Kipping Muscle-Ups

Rest 1:30

 

 

Metcon

15:00 AMRAP (adding 3 reps per round) of:

3 Clusters 135/95

6 Over Bar Burpees

9 C2B Pullups

6 Clusters 135/95

9 Over Bar Burpees

12 C2B Pullups

9 Clusters 135/95

12 Over Bar Burpees

15 C2B Pullups

12 Clusters 135/95

15…

*Cluster = Full Clean + Thruster