Monthly Archives: September 2013

Workout of the Day (Monday September 30, 2013)

Technical:
5 x 3 Push Jerk

Metabolic:
Five Rounds of:
10 Burpee Pull-ups
5 Shoulder to Overhead (anyhow) 185/125

Stabilization:
100 Air Disc Squats

Monsters of Massage are in this Tuesday, sign up and regain mobility and potentially fix injury!!!

Posted in WOD

Workout of the Day (Saturday September 28, 2013)

250 m Run Every 90 Secs x 4

 

Technical:

Max OHS

 

Metabolic:

250 Wall Ball***

Start with the following. For every rep you accomplish, that is one less wall ball.

2 min Max Thrusters 95/65

-2 min Rest-

2 min Max OHS 95/65

-2 min Rest-

2 min Max Calorie Row

-2 min Rest-

The remaining wall ball

 

100 HEAVY Seated Twists

Posted in WOD

Workout of the Day (Friday September 27, 2013)

Technical:
Heavy Single Snatch for the Day

Metabolic:
25 Ball Slams 20/15
-1 min rest-
25 Ball Slams
25 Alt. leg Lunges 95/65
-1 min rest-
25 Ball Slams
25 Alt. Leg Lunges
25 Burpees

Stabilization:
50 Toes to Bar

Posted in WOD

Workout of the Day (Thursday September 26, 2013)

Technical:
5 x 3 Snatch Deadlift to Hang Power Snatch to OHS

Metabolic:
4 RFT:

250m Farmer Carry (50/35)

20 Box Jumps

500m Row

Stabilization:
100 Disc Squats

Posted in WOD

Workout of the Day (Wednesday September 25, 2013)

Technical:
5 x 3 Snatch Balance (Really drive yourself under the bar!!!)

Metabolic:
Three Rounds of:
400 m Run
10 Deadlifts 315/205
50 Double Unders

Stabilization:
5 x 5 x 2 KB Windmills

Posted in WOD

Workout of the Day (Tuesday September 24, 2013)

Technical:
5 x 3 Snatch

Metabolic:
Complete Five Rounds of:
10 OHS 155/115
20 KB Swings 24/16

Stabilization:
100 Seated Hot Potato

Posted in WOD

Workout of the Day (Monday September 23, 2013)

Technical:
5 x 2 Back Squats

Metabolic:
Two Rounds (Second round is half reps):
50 Thrusters 75/55
40 Sit-ups
30 Pull-ups
20 Push Press 75/55
10 Burpee Toe to Bar

Stabilization:
4 x 3 Front Squats

Posted in WOD

Workout of the Day (Friday September 20, 2013)

Technical:
Max Clean and Jerk (Oly standards)

Metabolic:
“Tyler Brown”
In an ascending rep scheme, start with 3 reps of each movement and increase by 3 each round until 20 minutes has elapsed.

OHS 95/65
C2B Pull-ups
Back Squats 95/65
Push Press 95/65

Stabilization/Cool Down:
Athletes choice, 1 km run/row
Partner quad smash

Again, this is a memorial wod for Tyler Brown, he has cancer and is one of us! Any and all donations are MUCH appreciated!!! Thank you.

Posted in WOD

Workout of the Day (Thursday September 19, 2013)

Technical:
5 x 3 Clean

Metabolic:
20 seconds on 10 off X 6. Do all 6 sets before going to next movement.

Lat Jumps over bar
Front Squats (115/75)
Heavy Rope Double Unders
Ball Slams

Rest 1 minute

100m Sprint Every 40 Seconds

Stabilization:
5 x 12s “L” Holds

Tyler Brown Memorial wod is week! Donate funds at front desk to help out the family!!!

Posted in WOD

Workout of the Day (Wednesday September 18, 2013)

Technical:
5 x 4 Clean Pulls

Metabolic:
Complete Four Rounds of:
9 Power Clean to Overhead 135/95
15 KB Snatches 24/16

Stabilization:
100 KB Seated Twists

Tyler Brown Memorial wod is week! Donate funds at front desk to help out the family!!!

Posted in WOD