Category Archives: WOD

Workout Of The Day

TUESDAY 8.30.2016

SATURDAY OCTOBER 15th

1:15PM

KettleBell Kitchen

Will be holding a nutrition seminar/tasting of their food!

More details to follow……

 

 

 

BARBELL STRONG

 

Warm-up

Agility Ladder Drills

 

MOBILITY

50′ of inch worm

 

STRENGTH

Deadlift

WEEK 3

5 X 40%

5 X 50%

5 X 60%

5 X 75%

3 X 85%

1+ (AMRAP) X 95%

 

 

METCON

This is all one continuous effort. Before starting the clock, warm your Clean & Jerk up to around 70-75%. Set your first bar up and have it ready to Clean & Jerk for immediately after you finish the AMRAP.

With a continuously running clock…

At 0:00 begin-

5:00 AMRAP of:

10 Kipping HSPU

15 Russian KB Swings 32/24kg (shoulder height – not overhead)

20 Jump Squats

 

Rest from 5:00-6:00-

 

At 6:00 begin-

6:00 5 Clean & Jerks @ 70%

7:30 5 Clean & Jerks @ 70%

9:00 5 Clean & Jerks @ 70%

Rest until 11:00 and load bar…

11:00 3 Clean & Jerks @ 80%

12:30 3 Clean & Jerks @ 80%

14:00 3 Clean & Jerks @ 80%

Rest until 16:00 and load bar…

16:00 1 Clean & Jerks @ 90%

17:00 1 Clean & Jerks @ 90%

18:00 1 Clean & Jerks @ 90%

MONDAY 8.29.2016

BARBELL STRONG

Warm-up

100 Double Unders for Time

 

 

MOBILITY

Box Shoulder Stretch

3 X 0:30/0:15

 

 

SKILL WORK

Stiff Leg Windmill

Use a KB or Dumbell

The goal is to complete 5 Reps per side with full ROM. Move slowly through the movement.

2 X 5 each arm

 

 

STRENGTH

Shoulder Press

WEEK 2

5 X 40%

5 X 50%

5 X 60%

3 X 70%

3 X 80%

AMRAP X 90%

 

 

METCON

 

Warm-up

Hit + High Pull + Hit and Recieve

From High Hang Over perform the following complex:

1 Hit

2 Hit and High Pull

3 Hit and Recieve

 

WEIGHTLIFTING

Alternating Hang Snatch + Burpee

Alternating EMOM for 10 minutes of:

1 Hang Snatch 115/85

1 Burpee

2 Hang Snatches

2 Burpees

3 Hang Snatches

3 Burpees….. up to 10

 

 

 

Metcon

12 Minute AMRAP:

5 Thrusters 95/65

15 Front Rack Lunges (each leg)

10 Thrusters 95/65

15 Front Rack Lunges (each leg)

15 C2B Pullups

 

SUNDAY 8.28.2016

Warm-up

Cariaoc

2 X down and back

 

MOBILITY

Scorpion Stretch

8 each side

 

MOBILITY

Barbell Ankle Stretch

hold for 0:60

 

CONNECTIVITY

Hollow Body Holds

4 X 0:30/0:15

with barbell

:-)

 

WEIGHTLIFTING

Snatch

warm up to 70% 1RM

 

WEIGHTLIFTING

This is all one continuous effort. Before starting the clock, warm your Snatch up to around 70-75%. Set your first bar up and have it ready to Snatch for immediately after you finish the AMRAP.

With a continuously running clock…

 

At 0:00 begin-

5:00 AMRAP of:

 

15 Burpee Box Jump Overs 24/20″ (you may touch on top)

10 Calorie Row

Rest from 5:00-6:00-

 

At 6:00 begin-

 

6:00 3 Snatches @ 70%

7:00 3 Snatches @ 70%

8:00 3 Snatches @ 70%

 

Rest until 10:00 and load bar…

 

10:00 3 Snatches @ 80%

11:00 3 Snatches @ 80%

12:00 3 Snatches @ 80%

 

 

METCON

 

4 rounds of:

20/15 Cal Row

15/12 C2B Pull Ups

Rest 1:00

 

SATURDAY 8.27.2016

WARM UP

Partnered Double Unders

100 Double unders

Alternate every 10 reps until reaches 100 DU’s

 

CONNECTIVITY

Switch Partners and complete 50 wall ball sit ups

 

CONNECTIVITY

Switch Partners and work Freestanding Handstand Holds

 

METCON

Switch Partners

4 rds for time:

750 m row

50 KB Swings 32/24

8 alt rope climbs (4 each)

20 Hang power snatch 95/65

 

Athlete 1 rows the 800m while athlete 2 does 50 KB Swings. When both are completed move to the rope climbs where you alternate reps each doing 4. Once these are completed move the the hang power snatch where you can split the reps however you want. Once round is completed the athlete who rowed first is now completing the KB swings while the other rows.

 

 

 

 

FRIDAY 8.26.2016

BARBELL STRONG

 

Warm-up

400m Run

warm up pace

 

Warm-up

Single Leg Romanian Deadlift

3 X 8 each leg

 

STRENGTH

Back Squat

WEEK 2

5 X 40%

5 X 50%

5 X 60%

3 X 70%

3 X 80%

AMRAP X 90%

 

 

METCON

CONNECTIVITY

4 Rounds

0:30 ME Shoulder touch

0:30 ME Battling Ropes Outward circles

0:30 Palms Facing Pull Up Hold

0:30 Rest

 

 Metcon

Elizabeth

21-15-9

Clean, 135/ 95

Ring Dips

Warm up and build in weight to a heavier weight than you plan on doing for Elizabeth.

Example: If you plan on doing 135, warm up and build up to 185, then unload the bar to 135 for the MetCon.