Workout of the Day

12/28/18

Workout of the Day

Strength: Wendler Deadlift
1×5@60%, 1×5@65%, 1×5@70% of Training Max

WOD:
RX+:Midline March
3 RFT
25 GHD Sit Ups
50 Ft. Handstand Walk
50 Ft. OH Walking Lunge 155/105

RX:
3 RFT
15 GHD Sit Ups
25 Ft. Handstand Walk
50 Ft. OH Walking Lunge 95#

L2:
3 RFT
25 Straight Leg Abmat Sit Ups
5 Wall Walks
50 Ft. Plate OH Walking Lunge 45/25

L1:
3 RFT
25 Abmat Sit Ups
50″ Bear Crawl
50′ Walking Lunge with weight held in the way athlete chooses

*Scaling is highly encouraged today. Pick challenging movements that are still within your physical capabilities. The goal is to finish with the same movement mods as you started and not scaling mid-WOD. Choose wisely and stick to it!

12/26/18

Workout of the Day

9am and 11am classes only. Open gym until noon.

Strength:
Wendler Back Squat
1×5@60%, 1×5@65%, 1×5@70% of Training Max

WOD:
For Time:
15 Burpees Over Bar
5 Hang Squat Cleans
12 Burpees Over Bar
4 Hang Squat Cleans
9 Burpees Over Bar
3 Hang Squat Cleans
6 Burpees Over Bar
2 Hang Squat Cleans
3 Burpees Over Bar
1 Hang Squat Cleans

RX+: 225#
RX: 185/135
L2: 135/95
L1: As Heavy as Possible with good Form.

*The idea behind this workout is to accumulate HEAVY and challenging hang squat cleans under fatigue. You should not be able to do these unbroken. SQUAT!!

12/24/18

Workout of the Day

6am, 9am, and 11am classes only. Open gym until noon.

Partner Fight Gone Bad
3 Rounds For Total Combined Reps
1:00 Wallballs 20/14
1:00 Rest
1:00 SDHP 75/55
1:00 Rest
1:00 Box Jumps 24/20
1:00 Rest
1:00 Push Press 75/55
1:00 Rest
1:00 Row For Calories
1:00 Rest

*During the 1:00 rest your partner is working and vice versa. Since this is an interval style workout go super hard on each movement! Your rest time will be equal to your work time.

12/22/18

Workout of the Day

With a Partner Complete:
50-40-30-20-10
Single Arm Dumbbell Clean and Jerks 50/35 (Split reps 50/50 Per Arm)
Box Jumps 24″/20″

*Clean and Jerks are from the floor.
*Partner 1 Starts on the C&J, Partner 2 Starts on Box Jumps, once both athletes complete all reps on their movement for that round they trade movements. May not move on until partner completes all reps.
*Both Partners complete whole workout, reps are not divided

Extra Credit:
Shoulder Press: 1×5@75%, 1×3@85%, 1xME@95% of Training Max
* Highly encouraged athletes squeeze in this extra lift on their own time to maximize efficacy of Wendler Program.

12/21/18

Workout of the Day

Strength:
Wendler Bench Press
1×5@75%, 1×3@85%, 1xME@95% of Training Max

WOD:
20 Minute EMOM
Minute 1: Max Effort Wall Walks
Minute 2: Max Effort Shuttle Sprint 25″ (Each 25″ Length Counts as 1 Rep)
Minute 3: Max Effort Wall Balls 30/20
Minute 4: Rest
*If Wallball weight is scaled it MUST be HEAVIER than what you are used to using.

Extra Credit:
Shoulder Press: 1×5@75%, 1×3@85%, 1xME@95% of Training Max
* Highly encouraged athletes squeeze in this extra lift on their own time to maximize efficacy of Wendler Program.

12/20/18

Workout of the Day

Strength:
Wendler Deadlift
1×5@75%, 1×3@85%, 1xME@95% of Training Max

WOD:
“Helen on a Bike”
3 RFT
Assault Bike 2,500 Meters
21 American KBS 53/35
12 Pull Ups

Extra Credit:
Shoulder Press: 1×5@75%, 1×3@85%, 1xME@95% of Training Max
* Highly encouraged athletes squeeze in this extra lift on their own time to maximize efficacy of Wendler Program.

12/18/19

Workout of the Day

Strength:
Wendler Back Squat
1×5@75%, 1×3@85%, 1xME@95% of Training Max

WOD:
Row Intervals
1,000 Meter Row
Rest same time row took
500 Meter Row
Rest same time row took
250 Meter Row
Rest same time row took
100 Meter Row

*This is not a paced effort. Hit every row as hard as possible.

Extra Credit:
Shoulder Press: 1×5@75%, 1×3@85%, 1xME@95% of Training Max
* Highly encouraged athletes squeeze in this extra lift on their own time to maximize efficacy of Wendler Program.

12/17/18

12 Days of Christmas WOD Today!

Workout of the Day

12 Days of Christmas

Option 1:
1- Rope Climb
2- Box Jumps 24″/20″
3- HSPU
4- Clean and Jerk 135/95
5- Push Ups
6- Knees to Elbows
7- American KBS 53/35
8- Double Unders
9- Bar or Ring Dips
10- Pistols (or 2x Air Squats)
11- Pull Ups
12- Sandbag Squat Cleans 90/60

Option 2:
RX Barbell Weight is 95/65
1- Deadlift
2- Hang Power Clean
3- Front Squat
4- Shoulder Press
5- Back Squat
6- Push Press
7- Thruster
8- Squat Clean
9- Push Jerk
10- Hang Power Snatch
11- OHS
12- SDHP

Workout is performed in this Fashion:
Rnd:1- 1
Rnd:2- 2/1
Rnd:3- 3/2/1
Rnd:4- 4/3/2/1
Rnd:5- 5/4/3/2/1
Rnd:6- 6/5/4/3/2/1
Rnd:7- 7/6/5/4/3/2/1
Rnd:8- 8/7/6/5/4/3/2/1
Rnd:9- 9/8/7/6/5/4/3/2/1
Rnd:10- 10/9/8/7/6/5/4/3/2/1
Rnd:11- 11/10/9/8/7/6/5/4/3/2/1
Rnd:12- 12/11/10/9/8/7/6/5/4/3/2/1

Extra Credit
Shoulder Press: 1×5@75%, 1×3@85%, 1xME@95% of Training Max
* Highly encouraged athletes squeeze in this extra lift on their own time to maximize efficacy of Wendler Program.