Workout of the Day (Wednesday July 27, 2016)

Technical:
6 X 1 + 1 + 1 of:

Deadlift + Hang Power Clean + Front Squat
Metabolic:
20 Back Rack Lunges 185/135

20 Ring Muscle Ups

200′ Handstand Walk

20 Hang Power Cleans 185/135

20 Box Jumps 36″/30″

20 Deficit HSPU 6″

20 Front Squats 185/135
**30 min time cap
Cool down with 3-6 min on a rower or bike, conversational pace 

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Workout of the Day (Tuesday, July 26, 2016)

Technical:
5×3 Thrusters

Metabolic:
20 DL (185/135)
15 DL (275/185)
10 DL (315/205)
*50 Double Unders between each set of Dead Lifts

Stabilization:
Handstand Walk Practice

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Workout of the Day (Monday July 25, 2016)

Technical:
5 X 6 Back Rack Lunges
Metabolic:
Complete Five Rounds of:
15 Back Squats 155/115

20 Burpees Over Bar
Stabilization:
7 X 3 WTD Pullups 

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Workout of the Day (Friday July 22, 2016)


Technical:
5 X 6 Back Squat (load up, don’t be afraid of the reps)
Metabolic:
Hero WOD “Nate”

20 min AMRAP

2 Ring Muscle Ups

4 HSPU

8 KB Swings 32/24 kg
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Stabilization:
4 X 5 x 2 KB Windmills

 

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Workout of the Day (Thursday July 21, 2016

Technical:

5 x 1- 3 Position Snatch

Metabolic:
1 – 10
Pistols
KB Snatch – each arm (53/35)
Box Jumps

Stabilization:
4 x 20 KB Tactical Lunges

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Workout of the Day (Wednesday July 20, 2016)

Technical:
5 X 2 Snatch Pulls (use straps if you got them)
Metabolic:
“Adios Amigos”
12 Snatch (anyhow) 135/95

12 Ring Muscle Ups

9 Snatch (anyhow) 155/105

9 Ring Muscle Ups

6 Snatch (anyhow) 185/125

6 Ring Muscle Ups 

* 15 min time cap, but for perspective, this is a masters event at the Games and is only a 10 min cap…
Stabilization:
100 KB Seated Twists 

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Workout of the Day (Tuesday, July 19, 2016)

Technical:
5×4 OHS

Metabolic:
0:00-3:00
20 Burpees o Bar
20 P. Snatch 95/65

4:00-8:00
20 Burpees o Bar
20 P. Snatch 95/65
20 OHS

9:00-14:00
20 Burpees o Bar
20 P. Snatch 95/65
20 OHS
20 Push Press

Stabilization:
EMOMx 4
25 Sit Ups

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Workout of the Day (Monday July 18, 2016)

Technical:
5 X 3 Power Snatch
Metabolic: 
1000 m Run (Buy in)

Three Rounds of:

15 Alt DB Power Snatch 50-70/35-50

15 Wall Ball 30/20#

15 Alt Legs Single DB Step-Ups (held at side, like a farmer carry)
-15 min Cap
Stabilization:
@ 18 min on the Clock, begin Five Rounds of:
10 Alt Pistols

10 Toes to Bar 
Don’t forget, we are having a blowout sale on all Reebok and Under Armour apparel, 40% OFF!!!

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Workout of the Day (Friday July 15, 2016)

image

 

In in light of the tragedy that occurred last Thursday, Friday’s workout will be a hero wod in honor of the five fallen officers. Yes, it will be a very challenging workout, scale accordingly, but just keep moving. No matter how hard the workout is, or gets, it is NOTHING compared to the struggles and hardships faced last week.

 

Class will just be a quick warmup, then warmup the movements and then go to town. So, not the normal pre workouts or even the technical… If you crush the workout, encourage and help the others.

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Workout of the Day (Thursday July 14, 2016)

Technical:
5 x 3 Back Squats

Metabolic:

*20 min time cap*
50, 40, 30, 20, 10 of Wall Ball

10, 20, 30, 40, 50 of Kb Swings (53/35)

30 Double Unders after the KB Swings

Stabilization:
3 min Hollow Hold/Superman

Posted in WOD