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So far les porter has created 1106 blog entries.

Tuesday, June 19, 2018

WOD

1) BB complex

7 x 2 Pushpress /3 Push Jerk/ 1 split

Ascending

2) Power Snatch

10 lifts – work to heaviest lift

3) 2 RFT

Run 400m

25 Thrusters Rx1 155/105, Rx2 135/85, Rx3 115/65

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

Monday, June 18, 2018

WOD

1) 12 min emom

Pwr Cleans 135/95 Rx1 10, Rx2 8, Rx3 6

Box facing Burpees 24/20 Rx1 10, Rx2 8, Rx3 6

GHDSUs Rx1 20, Rx2 16, Rx3 12

2) Front Squat
15 mins to find a 1RM

3) 4 RFT

Row cals Rx1 15/12, Rx2 12/10, Rx10/8

10 Hang Pwr Cleans Rx1 165/115, Rx2 135/95 Rx3 115/65

Rest 1:30

Can’t drop […]

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

Friday, June 15, 2018

WOD

1) Lsit
4 x 30 sec holds

With 1:00 rest

2) Bench Press

5 x 5 ascending

3) Tabata
Pullups

Bike cals

Bench Press Rx1 135/75, Rx2 115/55, Rx3 95/35

By |June 15th, 2018|Workout of the Day|0 Comments

Thursday, June 14, 2018

WOD

Running clock – all 3 workouts are on the clock

1) 9 min amrap

15 Pwr Snatch 75/55
50 Dus

6 mins rest – running clock

2) 2 RFT (start at 15 mins on clock)

Row cals Rx1 25/20, Rx2 22/17, Rx3 20/15

Thrusters Rx1 25, Rx2 20, Rx3 15 95/65#

Rope climb Rx1 3 LL, Rx2 1 LL/2RC, […]

By |June 14th, 2018|Workout of the Day|0 Comments

Wednesday, June 13, 2018

WOD

For Time

35 Deadlifts Rx1 275/185, Rx2 245/155, Rx3 225/135

Run 400m
kB swings Rx1 35, Rx2 30, Rx3 25

Row 500/450
Box jumps Rx1 35, Rx2 30, Rx3 25

Ski 500/450
kB swings Rx1 35, Rx2 30, Rx3 25

Bike 1/.9 mile
Box Jumps Rx1 35, Rx2 30, Rx3 25

35 Deadlift Rx1 275/185, Rx2 245, 155, Rx3 225/135

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

Tuesday, June 12, 2018

WOD

1) Pushpress

2 x 4
2 x 3
1 x 2
1

2) Weighted GHD holds / Bk extns

6 x 30 sec – 1 min rest

Rx1 35/25, Rx2 25/15, Rx3 15/10

3) 2 Rft

Hspu Rx1 10, Rx2 5, Rx3 10 push-ups
Bar Mup Rx1 8, Rx2 4, Rx3 8 pull-ups
Ski 500/450m
10 DB thruster […]

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

Monday, June 11, 2018

WOD

1) 6 min emom
squat clean 5 reps Rx1 155/110, Rx2 135/95, Rx3 115/65

GHDSU Rx1 15, Rx2 12, Rx3 10

This is a primer for Backsquat

2) 1RM -Backsquat

3) For Time

Rx1 4 Rounds, Rx2 3 Rounds, Rx3 2 rounds

20 Wall-balls 20/14

Bike 20 cals

10 Burpee Box Overs 24/20

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

Friday, June 8, 2018

WOD

1) Sprints /Burpees

3 RFT
Run 200m
8 burpees (hop/clap)
Rest 1:30

2) Bench Press

4 x 3 ascending
3 x 1 trying to hit 1RM

3) Row/Burpees

3 RFT
Row 250/225m
8 burpees over the Rower
Rest 1:30

4) ME pull-ups

One set as many as possible, if you come off the bar your done

By |June 8th, 2018|Workout of the Day|0 Comments

Thursday, June 7, 2018

WOD

8 min emom

GHDSU Rx1 18, Rx2 15, Rx3 12

Dus Rx1 60, Rx2 35, Rx3 60 singles

2) 3 RFT

10 Thrusters Rx1 155/110, Rx2 135/95, Rx3 115/65

10 Bar facing Burpees

3) Deadlift ladder – For Time

30 reps Rx1 275/185, Rx2 225/155 Rx3 205/115

20 reps Rx1 325/225, Rx2 275/185, Rx3 225/135

10 reps Rx1 375/255, Rx2 […]

By |June 7th, 2018|Workout of the Day|0 Comments

Wednesday, June 6, 2018

WOD

“Equal Rights”

Run 1 mile
Row 1 mile
Ski 1 mile
Bike 1 mile

Do the Workout in that order, men and women all do the same distances, and no different Rxs

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