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Thursday, April 19, 2018

WOD

1) 3 RFT
T2B Rx1 15, Rx2 12, Rx3 8

Burpee Box Overs 24/20 Rx1 10, Rx2 8, Rx3 6

Wall balls 15 reps Rx1 30/20#, Rx2 20/14, Rx3 14/10

2) 12 mins
To hit a heavy Pwr clean

3) Deadlift

6 x 3

Ascending

By |April 19th, 2018|Workout of the Day|0 Comments

Wednesday, April 18, 2018

WOD

Triple 3s broken up

3 Rnds

Run 1 mile Rx2 1200m Rx3 800m
100 Dus, Rx2 50 Dus, Rx3 200 singles
Row 1000/900m, Rx2 750/675m, Rx3 500/450m

No Time Cap- choose Rx wisely

By |April 18th, 2018|Workout of the Day|0 Comments

Tuesday, April 17, 2018

WOD

1) Power Snatch
12 mins – work to heavy single

2) 5 mins max effort
Rx1 Strict L pullups, Rx2 Strict pullups, Rx3 pullups

3) 3 RFT

Run 400m

HSPUS Rx1 20, Rx2 10, Rx3 20 push-ups

10 SDHP Rx1 155/105, Rx2 135/85, Rx3 105/65

By |April 17th, 2018|Workout of the Day|0 Comments

Monday, April 16, 2018

WOD

1)10 min Emon

GHDSU
RX 15, Rx2 12, Rx3 10

Dus
Rx1 75, Rx2 40, Rx3 singles 50

2)Backsquat

6 sets
Reps of 20, 10, 5, 5, 10, 20

Ascending / Descending

3) 12 min amrap
Pwr cleans Rx1 15, Rx2 12, Rx3 9
Rx1 165/125, Rx2 135/95, Rx3 115/75
Bar facing Burpees 10
Ski 350/315m

By |April 16th, 2018|Workout of the Day|0 Comments

Friday, April 13, 2018

WOD

1)4 RFT
Row 300/270m
20 DB Snatch Rx1 50/35, Rx2 40/25, Rx3 35/20

2) Super Set
7 x 2 ascending
weighted Pull-ups

Bench Press
Go from pull-ups right to Bench Press

3) 3 RFT

Ring muscle ups Rx1 9 , Rx2 4, Rx3 6 Bar Muscle ups
Hspus Rx1 15, Rx2 10, Rx3 5

OR

3RFT

pull-ups Rx1 15, Rx2 10, Rx3 5

Hspus […]

By |April 13th, 2018|Workout of the Day|0 Comments

Thursday, April 12, 2018

WOD
1) GHD Holds
4 x 30 sec hold
1 min rest
Rx1 35/25, Rx2 15/10, Rx3 BW

2) 7 min emom
7 reps
Power Cleans Rx1 165/115, Rx2 135/95,
Rx3 115/65

3) Deadlift Ladder
For Time
30 reps
RX1 225/155, Rx2 185/125, Rx3 155/105
3 mins rest once complete reps
20 reps
Rx1 275/195, Rx2 225/155, Rx3 185/125
2 mins rest once complete reps
10 reps
Rx1 315/225, Rx3 275/195, […]

By |April 12th, 2018|Workout of the Day|0 Comments

Wednesday, April 11, 2018

WOD

Filthy Fifty Interrupted

50 Jumping Pullups

50 walking Lunges

Run 400m

50 KB swings 53/35

50 Box jumps 24/20

Row 500/450m

50 Burpees

50 Push Press 45/35

Bike 1/.9 miles

50 Back extensions

50 Knees to Elbows

Ski 500/450m

50 Double Unders

50 Wallballs 20/14

By |April 11th, 2018|Workout of the Day|0 Comments

Tuesday, April 10, 2018

WOD

1)Complex
15 mins to ascend to heaviest
PWR Snatch/2 OH squats/Hang Squat Snatch

If you don’t have mobility to OH squat or squat Snatch – replace with Pwr Clean/2 Front squats/ Hang squat clean

2)Split Jerk
2 x 3 , 2 x 2 , 4 x 1

Work up to heavy single

3) 3 RFT
Run 200m
10 Pull-ups
20 push-ups
30 […]

By |April 10th, 2018|Workout of the Day|0 Comments

Monday, April 9, 2018

WOD
1) 10 min emom
ODD min
Front Rack Lunges Rx1 10, Rx2 8, Rx3 6
95/65#
Even Min
SLamballs O/S Rx1 10, Rx2 8, Rx3 6
70/50#

2) Front Squat
6 x 2

Ascending

3) 3 RFT

Row 250/225m
15 Box jumps 24/20
10 T2B
5 S2O 115/75
Run 200m

12 min […]

By |April 9th, 2018|Workout of the Day|0 Comments

Friday, April 6, 2018

WOD
1)L sit
4 x 30sec hold

2) Bench Press
10,8,6,4,2,1

3) 7 RFT
Row 150/135m
15 Kb swings 53/35
Ski 150/135m

15 min cap

By |April 6th, 2018|Workout of the Day|0 Comments