Workout of the Day

12/14/18

Sled Drags

Workout of the Day

Strength: Wendler Back Squat
1×3@80%, 1×3@85%, 1xME@90% of Training Max
*Perform 1 50 Foot Backwards Sled Drag After Every Working Set. (Focus is small steps and driving backwards with the quads)

WOD:
20 Minute EMOM
Minute 1: Forward Sled Drag 50 Feet.
Minute 2: 15 Ring Rows (May elevate feet for more challenge)
Minute 3: 10 Calories on Assault Bike
Minute 4: :45 Plank Hold

12/13/18

Bench Press Today!

Workout of the Day

Strength: Wendler Bench Press
1×3@80%, 1×3@85%, 1xME@90% of Training Max
*Perform 15 band pull aparts after every working set

WOD:
5 RFT
30 Weighted Step Ups 50#/35# 20″/16″
15 T2B

*Step Ups is total reps. Dumbbells are held at side farmer style. Alternate legs on step ups

12/12/18

Isabel Benchmark Today

Workout of the Day

Strength: Wendler Deadlift
1×3@80%, 1×3@85%, 1xME@90% of Training Max
*Perform 15 Hip Bridges After Every Working Set

WOD:
Isabel
30 Snatches for Time 135/95

RX: 135/95
L2: 95/65
L1: 75/55

12/11/18

Wendler Squats

Workout of the Day

WOD 1:
Death By Rowing Calories
Minute 1: Row 2 Calories
Minute 2:: Row 4 Calories
Minute 3:: Row 6 Calories
Etc. Until unable to complete all RX’d calories in the minute.

WOD 2:
No Run Murph (30 Minute Cap)
100 Pull Ups
200 Push Ups
300 Air Squats
*Athletes can organize reps any way they choose.

RX+: No breaking up movements
RX: All reps completed without mods
L2: Assisted pull ups (and/or) push ups with RX reps completed
L1: 1/2 “No Run Murph” with movement mods

12/10/18

Holiday Party!

Workout of the Day:

Strength:
Hang Power Clean From Knee OTMx12- Work to a heavy single

WOD: “Nasty Girls”
3 RFT
50 Air Squats
7 Muscle Ups (Ring)
10 Hang Power Cleans 135/95

RX+: As Written
RX: 10 Ring Dips
L2: 10 Band Assisted Ring Dips/ 95/65

12/8/18

MBS Holiday Party is TONIGHT!

Workout of the Day

WOD
7 RFT
10 Burpee Box Jumps 24/20
20 Abmat Sit-Ups (RX+ GHD)

Extra Credit
Shoulder Press 1×5@75%, 1×5@80%, 1xME@85%
* Highly encouraged athletes squeeze in an extra lift on their own time to maximize efficacy of Wendler Program.

12/7/18

PB Jumping in on the Last Turkey Challenge Event

Workout of the Day

Strength
Wendler Deadlift
1×5@75%, 1×5@80%, 1xME@85% – All Percentages Based on 90% of 1RM

WOD
15 Minute AMRAP:
3-6-9-12-15-18…
Power Clean 115/75
Thrusters 115/75
T2B

*Athletes add 3 Reps to each consecutive round until they run out of time.

Extra Credit
Shoulder Press 1×5@75%, 1×5@80%, 1xME@85%
* Highly encouraged athletes squeeze in an extra lift on their own time to maximize efficacy of Wendler Program.

12/6/18

MBS Bingo!

Workout of the Day

WOD
“Eva”
5 RFT:
800 Run
30 KBS 32kg/24kg
30 Pull Ups

*40 Minute Cap

Extra Credit
Shoulder Press 1×5@75%, 1×5@80%, 1xME@85%
* Highly encouraged athletes squeeze in an extra lift on their own time to maximize efficacy of Wendler Program.

12/5/18

2018 Turkey Challenge – Photo by Sam Conley

Workout of the Day

Strength
OTMx12 Hang Power Snatch from the Knee- Work to a Heavy Single

WOD
Open Workout 16.3
AMRAP 7:00:
10 Power Snatches 75#/55#
3 Bar Muscle Ups

L2= 6 C2B
L1= 6 Banded or Jumping C2B

Extra Credit
Shoulder Press 1×5@75%, 1×5@80%, 1xME@85%
* Highly encouraged athletes squeeze in an extra lift on their own time to maximize efficacy of Wendler Program.

12/4/18

Mike at Turkey Challenge – Photo by Sam Conley

Workout of the Day

Strength
Wendler Bench Press
1×5@75%, 1×5@80%, 1xME@85%- All Percentages Based on 90% of 1RM.

WOD
For Time:
Run 800 Meters
10-9-8-7-6-5-4-3-2-1
Burpees onto Plate
OH Plate Walking Lunges 45/25 (Lunges are Each Leg)
Run 800 Meters

*Coach may switch to 1,000 Meter Row in the case of Snow, Ice or Cold.

Extra Credit
Shoulder Press 1×5@75%, 1×5@80%, 1xME@85%
* Highly encouraged athletes squeeze in an extra lift on their own time to maximize efficacy of Wendler Program.