Category Archives: WOD

Workout Of The Day

TUESDAY 9.30.2014

Main – WOD

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Warm-up

Hollow Rock

8 Rounds 20/10

Warm-up

Arched Rocks

www.vimeo.com/92411078
8 Rounds 20/10

POWER

Push Jerk from Blocks

Push Jerk from blocks: 5X2@80% of 1rm

Conditioning

Metcon (Time)

12 minutes to complete-

3 rounds of:

15 Shoulder to Overhead 95/65#
10 C2B Pull-ups
50 Double-Unders

With the remainder of the 12 minutes-

Metcon (AMRAP – Reps)

AMRAP of:

Lateral Jump Burpees (Burpee, then hop to the other side of the bar – this equals one rep.)
Type the details of the metcon

MONDAY 9.29.2014

I’ll post the rest of the week when I return from the University Nationals in Albuquerque N.M.

I’ll post some insights I garnered as well as photos of the meet. Here is Jared Fleming breaking the University National record.

 https://www.youtube.com/watch?v=t1GP3YHFUzA

 

 

Main – WOD

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Warm-up

Hollow Body Holds

4 X 0:30/ 0:10

Warm-up

Arch Hold on Stomach

http://ow.ly/zlZ58
4 X 0:30/ 0:10

Barbell Gymnastics

Back Squat

Squat: 3×3@95%

Barbell Gymnastics

Bench Press

Bench: 6×2@80%

Conditioning

Tempo Grace (AMRAP – Reps)

“Grace”

30 Clean and Jerks 135/95
This is “Grace” done to a tempo pace.
You will perform 1 rep every 0:45 on the 0:45 until you complete all 30 reps, or, until you miss a rep. If you miss a rep, you are done with the WOD. You will then finish the remaining rounds by doing 5 Burpees every 0:45 on the 0:45.

SUNDAY 9.28.2014


Main – WOD

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Warm-up

Hollow Body Hold on Bar

3 X 0:30 rest 0:10

start in a dead hang on the pull up bar, tighten the abs just like the hollow body on the floor, hold the hollow body position for 30 second, rest 10 between rounds

Warm-up

Arch Hold on Bar

3 X 0:30 rest 0:10

start in a dead hang on the pull up bar, tighten the back/posterior chain just like the arch hold on the floor, hold the arch hold position for 30 second, rest 10 between rounds

Barbell Gymnastics

Snatch

10 minutes to “heavy for the day” max.
Perfect form and no misses

Then:

Barbell Gymnastics

Snatch

Every 0:30 on the 0:30 for 6 rounds

Conditioning

Metcon (Time)

Run 800m
25 TTB
Run 400m
20 TTB
Run 200m
15 TTB

SATURDAY 9.27.2014

USAW University Nationals

USAW University Nationals

 

 

 

Main – WOD

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Warm-up

Tabata Double Unders (No Measure)

8 Rounds of 20/10

Warm-up

Rolling V ups

www.vimeo.com/92460627
50 feet of rollin’ fun!

Barbell Gymnastics

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

10 minutes to “heavy for the day” max.
Perfect form and no misses.

Then:

Barbell Gymnastics

Clean and Jerk

Every 0:30 on the 0:30 with max from above.

Conditioning

Metcon (AMRAP – Reps)

AMRAP in 8:

50 Double-Unders
21 Thrusters 75/55#
7 Pull-Ups

FRIDAY 9.26.2014


Main – WOD

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Warm-up

Hollow Rock

Hollow Rock
20/10

Warm-up

Arched Rocks

www.vimeo.com/92411078
Arch Rock
20/10

Warm-up

Arch to Hollow Swing on Bar

http://vimeo.com/92075391
5 X 5

POWER

Back Squat

Squat: 6×2@80%

POWER

Bench Press

Bench: 4×4@90%

Conditioning

Metcon (AMRAP – Reps)

5 minute AMRAP:

10 Strict Pull Ups
10 Power Snatch 115/75
Rest 2 minutes then:

Conditioning

Metcon (AMRAP – Reps)

3 Minute AMRAP:

5 Thrusters 115/75
5 Pull Ups (kipping is allowed)