Workout of the Day

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.

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.