Category Archives: WOD

Workout Of The Day

TUESDAY 5.3.2016

BARBELL STRONG

Strength

Deadlift

WEEK 3

5 X 40%

5 X 50%

5 X 60%

5 X 75%

3 X 85%

1+ (AMRAP) X 95%

 

 

METCON

15:00 AMRAP at a conversational pace (or 155bpm if you have a HR monitor) of:

50 6″ Target Burpees

50 Thrusters 65/45

 

2) 5:00 AMRAP (all out effort) of:

20 6″ Target Burpees

20 Thrusters 95/65

Only reps from 5 minute AMRAP get scored.

MONDAY 5.2.2016

 

BARBELL STRONG

Strength

Shoulder Press

WEEK 3

5 X 40%

5 X 50%

5 X 60%

5 X 75%

3 X 85%

1+ (AMRAP) X 95%

 

 

Strength

Barbell Front Raise

3 X 10 45/35

 

 

Strength

Kettlebell Diamond Push Ups

3 X 20

Hands on KB

 

 

METCON

Warm-up

Tabata Double Unders (AMRAP – Reps)

8 rounds of 20 seconds on/10seconds off

 

 

Barbell Gymnastics

Alternating EMOM Complex 7 + Jumping Squats

8 Minutes

1 Power Snatch

1 Heaving Snatch Balance

1 OHS

Opposite minute

15 Jumping Squats

 

 

Metcon

Phat Elizabeth

15-12-9 of:

Power Cleans 185/125

Ring Dips

SATURDAY 4.30.2016

http://themurphchallenge.com/about-the-event/

 

METCON

Partnered Murph

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

With a 20/14 pound med ball, you and your partner must each run 1 mile.

 

Then each complete 1/2 of the the 100-200-300 reps in order written.

 

1 person works at a time.

 

While 1 person works, the other person holds the med ball.

 

Then complete the 2nd run with a 20/14 pound med ball, you and your partner must each run 1 mile.

 

The med ball CANNOT touch the ground at any time during the run or the reps.

 

36th Street to 9th ave

left on 9th ave down to 28th street and return.

FRIDAY 4.29.2016

BARBELL STRONG

Strength

Back Squat

WEEK 2

5 X 40%

5 X 50%

5 X 60%

3 X 70%

3 X 80%

3+ (AMRAP) X 90%

 

 

Strength

Romanian Deadlift

8 X 60%

8 X 70%

6 X 80%

 

 

METCON

20:00 AMRAP at a conversational pace (or 150bpm if you have a HR monitor) of:

25 Wall Balls 20/14

25 Burpee Box Jumps 24/20″

25 KB Swings 24/16kg

25 Row for Calories

THURSDAY 4.28.2016

REMINDER

BY THURSDAY NIGHT ALL BELONGINGS MUST BE REMOVED FROM UPSTAIRS MEN’S LOCKER ROOM AS WELL AS THE RED CUBBIES 

THE NEW LOCKERS ARE COMING IN AND THE REMAINING RENOVATIONS WILL BE TAKING PLACE OVER THE WEEKEND

YOU CAN BRING YOUR BELONGINGS BACK ON MONDAY

NOTHING IS ALLOWED STORED OVERNIGHT IN THE MEN’S LOCKER ROOM UNLESS LOCKED IN A SMALL RENT-ABLE (and paid for) LOCKER

 

BARBELL STRONG

Strength

Bench Press

WEEK 2

5 X 40%

5 X 50%

5 X 60%

3 X 70%

3 X 80%

3 +(AMRAP) X 90%

 

 

Strength

Incline Press

5 X 10 AHAP

 

 

Strength

Tricep Extensions with a band

3 X 12

Use a bigger band, or hang it higher, or hold your hands higher on it to increase resistance.

 

 

METCON

Mobility

Skin The Cat

While there may be more than one way to do this…..here is what I’d like you to do.

http://gymnasticswod.com/content/skin-cat

3 X 5 skin the cat

 

 

Mobility

Seated Hamstring Stretch

Partnered

2 X each

1 Minute

 

 

Mobility

Handstand Hamstring Stretch

3 X 0:30/0:15

 

 

Metcon

5 rounds of:

:45 ME Thrusters 115/80

:45 ME UB C2B Pull-ups

1:30 Rest

The goal is as large of an UB set as possible.