Author Archives: gary

Workout of the Day (Tuesday, October 17, 2017)

Technical:

5×4 Dead Lifts

Metabolic:

2min. To Complete:
12 T2B
8 Burpee over Bar
Power Cleans for rest of time 115/75
-2 min Rest-
12 T2B
8 Burpee over Bar
Shoulder to OH for rest of time 135/95
-2 min Rest-
12 T2B
8 Burpee over Bar
Dead Lifts for rest of time 155/115

Stabilization:
1000m Row for Time

Posted in WOD

Workout of the Day (Monday, October 16, 2017)

Technical:

5 x 3 Cleans

Metabolic:

15 Power Cleans (135/95)
30 Back Squats
50 Dubs
12 Power Cleans
24 Back Squats
50 Dubs
9 Power Cleans
18 Back Squats
50 Dubs

Stabilization:
100 PVC Sit-ups

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Workout of the Day (Thursday, October 12, 2017)

Technical:

5×4 Power Snatch

 

Metabolic:

15min. AMRAP

7 OHS

14 KB Swings

30sec. L Sit

 

Stabilization:

4×4 KB Windmills each arm

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Workout of the Day (Wednesday October 11, 2017)

Metabolic:

 

10 min Alt EMOM:

7/5 Bar Muscle Ups -or- 5/3 Ring Muscle Ups

20 Wall Ball

 

-2 min Rest-

 

10 Rounds of:

250/220 m Row

30 sec Rest after each round

 

Stabilization:

 

100 Ab Mat Sit-ups with PVC Pipe

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Workout of the Day (Tuesday, October 10, 2017)

Technical:
5×3 TNG P. Snatch
5×10 Perfect Push UPS

Metabolic:
4 Rounds:
8 Alt. DB Snatch 70/50
12 DB Step Up
50 Double Unders

Stabilization:
100 Seated Twists

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Workout of the Day (Monday October 9, 2017)

Technical:
4 x 2 Snatch
Metabolic:
Complete Five Rounds of:
15 Calorie Row
9 OHS 125-155/85-115 (should be unbroken)
* 8 min cap
-5 min Rest-
Complete 12, 9, 6 of:
Shoulder to OH 125-155/85-115
Bar Facing Burpees
* 7 min cap
Stabilization:
5 x 10 Back Extensions (2 sec pause at top of each rep)

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Workout of the Day (Friday October 6, 2017)

Liners

Every 4 minutes x 2 rounds, complete:

36/30 Cal Row
36 Wall Ball

Technical:

5 x 3 Back Squats (from the floor)

Metabolic:

Four Rounds of:

400 m Run
10 Back Squats 225/155 (from floor)

Stabilization:

5 x 10 Weighted Ring Dips

Mobility Saturday focus is hip joint!!! The SI joint and Pelvis. Great for EVERYONE!!! Anyone with tight hips, someone with inability to gain depth on a squat, or constant low back pain. Sign up!! It’s cheaper than a co-pay!!! 🙂

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Workout of the Day (Thursday October 5, 2017)

Technical:
5 x 1
Strict Press, Push Press, Push Jerk

Metabolic:
1 – 10
Front Rack Lunges (115/75)
Push Press
Toes-to-Bar
Broad Jump (length of bar)

Stabilization:
50 pistols

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Workout of the Day (Wednesday October 1, 2017)

Technical:

 

5 x 3 Thrusters

 

Metabolic:

Complete 5 Rounds of:

9 Thrusters 155/115

21/18 Cal Row

-1 min Rest-

 

Stabilization:

 

100 Air Disc Squats

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Workout of the Day (Tuesday, October 3, 2017)

Technical:
6x 2 P. Clean + 1 Hang Clean

Metabolic:
Team Series wod 3
For time in pairs:
50 synchronized wall-ball shots 10’/9’
30 cleans, (power or squat) 135 / 95 lb.
50 synchronized wall-ball shots
20 cleans, 185 / 135 lb.
50 synchronized wall-ball shots
10 cleans, 225 / 155 lb.
12min. Cap

Stabilization:
5×4 Partial Turkish Get Up

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