Category Archives: WOD

Workout of the Day (Friday December 9, 2016)

Technical:

5 x 4 Speed Deadlifts (focus on tremendous speed through the middle for touch n go sets)

Metabolic:

Opens 16.4, 13 min AMRAP of:

55 Deadlifts 225/155
55 Wall Ball 10’/9′ Target
55 Calorie Row
55 HSPU

Stabilization:

Three Rounds of:

6 Toes to Bar
9 Burpees

Workout of the Day ( Thursday December 8, 2016)

Technical:

5 x 4 Zots Press

Metabolic:
4 RFT:
20 Box Jumps
10 Snatch (115/75)
20 cal Row

Stabilization:
3 min hollow hold/superman

Workout of the Day (Wednesday December 7, 2016)

Technical:

 

Build to a heavy complex:

 

Power Snatch + Snatch Balance + OHS + Hang (full) Snatch

 

Metabolic:

 

Complete Three Rounds of:

 

21 Wall Ball

18 Hang Power Snatch 75/55

15 Burpees

12 C2B Pull-ups

 

Stabilization:

 

5 x 5 Single Leg KB Deadlifts

Workout of the Day (Tuesday, December 6, 2016)

Technical:

5×2 Power Snatch

Metabolic:
150 Double Unders (buy in)
4 RFT:
15 Push Ups/ 12 Dips
12 Pull Ups/ 8 Bar MU
But out: 15 Power Snatches (155-185/115-135)

Stabilization:
3×3 Back Squats @85%

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Workout of the Day (Monday December 5, 2016)

Technical:

5 x 1 + 2 Snatch Balance + 2 OHS

Metabolic:

21, 15, 9 of:

OHS 115/75
KB Swings 24/16 kg
Burpees Over Bar

– fast and unbroken

Stabilization:

4 x 20 Seated KB Twists

15 Holiday (heavy) Wall Ball

Workout of the Day (Friday December 2, 2016)

Technical:

5 x 2 Hang Power Cleans

Metabolic:

Open Workout 14.4, 14 min AMRAP:

60 Calorie Row
50 Toes to Bar
40 Wall Ball 10’/9′ Target
30 Power Cleans 135/95
20 Ring Muscle Ups

Strength:

7 x 3 Weighted Dips

Workout of the Day (Thursday, December 1, 2016)

Technical:
5 x 3 Thrusters

Metabolic:
5 Rounds of:
10 Pistols
20 Double Unders
10 HSPU
20 Double Unders
250m Run

Stabilization:
Work on mobility

Workout of the Day (Wednesday November 30, 2016)

Technical:

 

Establish Max Double Front Squat

 

Metabolic:

 

EMOM X 10 min:

 

225/200 m Row

 

Rest Between Minutes 10-12, then:

 

30 Front Squats 185-245/135-165

 

Stabilization:

 

Muscle Up Work (we have them and T2B on Friday… practice the movements AND take care of your hands)

 

Workout of the Day (Tuesday, November 29, 2016)

Technical:
6x 1 Dead Lift+1 Power Clean +1 Hang Clean

Metabolic:
3 RFT:
18 Power C&J 95/65
15 Box Jump Overs
12 C2B Pull Ups

Stabilization:
100 Air Disc Squats

Worjout of the Day (Monday November 28, 2016

Technical:

4 x 2 Back Squat @ 90% (so build up, then do 4 sets)

Metabolic:

50 Cal Row
50 Burpees to Target
50 Wall Ball
50 Cal Row

Stabilization:

30 Candlesticks