Category Archives: WOD

Workout Of The Day

FRIDAY 2.12.2016

BARBELL STRONG

Warm-up
Agility Ladder Drills

Mobility
Pass Through with PVC
20 Pass through moving hands closer as you go.

POWER
Bench Press
4 X 4 @ 90%

METCON

Connectivity
Hollow Body Hold on Bar
8 Rounds 0:20/0:10

Connectivity
Arch Hold on Stomach
8 Rounds 0:20/0:10

Metcon
10 Power Cleans 135/95
20 Burpees
30 Wall Balls 20/14
100 Double-Unders
30 Wall Balls 20/14
20 Burpees
10 Power Snatch 115/85

THURSDAY 2.11.2016

BARBELL STRONG

Warm-up
100 Double Unders for Time

Warm-up
Inch Worm
50 ‘ of inchworm, hold pike position for 3 count

POWER
Back Squat
SQUATZZZZZ
4 X 4 @ 90%

 

 

METCON
Skill Work
Kips on Bar
3 X 5 Kips.
Perfect form.
Knees/ankles/feet together/toes pointed.

Skill Work
Rope Knees to Elbows
Jump to a hanging position on the rope (like you’re starting a rope climb), then perform reps with both knees clearly making contact with both elbows. Alternate top hand each set.
2 X 5 reps

Metcon
Cindy Climbs

15 Minute AMRAP of:
1 Rope Climb
10 Push Ups
15 Air Squats

WEDNESDAY 2.10.2016

BARBELL STRONG

Weightlifting
Clean Regression Complex
3 Power Cleans+3 Clean High Pulls+ 3 Clean pulls
Do 3-4 sets of this complex as a warm up. Start with an empty bar for your first set and gradually add weight.
Weightlifting
Above Knee Power Clean
EMOM for 5 increasing weight.
Weightlifting
Tall Snatch
Do 3-4 sets of this complex as a warm up. Start with an empty bar for your first set and gradually add weight.
Weightlifting
Above Knee Power Snatch
EMOM for 5 increasing weight.
METCON

Skill Work
Turkish Get Up
5 Turkish Get Ups Right
5 Turkish Get Ups Left
Skill Work
KB Warm Up
10 Swings Right
10 Swings Left
20 H2H Swings
5 High Pull Right
5 High Pull Left
5 Snatch Right
5 Snatch Left
24 Kilos men
16 Kilos women
Metcon
4 rounds for time of:
Row 500m
20 KB Swings 32/24kg
These are SINGLE hand swings.
10 Right + 10 Left
Rest 1 minute after each round.

TUESDAY 2.9.2016

BARBELL STRONG
Warm-up
500 m row at warm up pace
Connectivity
Seal Walk
50′ seal walk
Mobility
Box Shoulder Stretch
3 X 0:30/0:15
POWER
Bench Press
4 X 3 @ 90%
METCON

Warm Up
3 Rounds of 5 Reps each:
Hip Muscle Snatch
Behind Neck Snatch Grip Press
OHS
Heaving Snatch Balance
Metcon
10 Minute AMRAP

5 Power Snatch 115/85
15 Push Ups
30 Jump Squats 45/35
Rest 5 minutes then-

Complete as many Power Clean/Push Jerks as possible in 5 Minutes.

EMOM starting at 0:00 do 5 Burpees.

OPEN GYM SCHEDULE CHANGES

Open Gym schedule has changed.

Please note the new times.

Monday – Friday the 9:00am-11:00am Open Gym has been CANCELLED.

Monday-Friday Open Gym is from 1:00pm-3:00pm

There is currently NO OPEN GYM on Saturday or Sunday.

After the 2016 Open finishes, we will be adding open gym on Saturdays. Times TBD.