Workout of the Day

Friday, April 13, 2018

Workout: With a 3:00 Clock:
21 Overhead Squats (95,65)
21 Lateral Burpees over Rower
Max Calorie Row
Rest 3:00
With a 3:00 Clock:
18 Overhead Squats (115,80)
18 Lateral Burpees over Rower
Max Calorie Row
Rest 3:00
With a 3:00 Clock:
15 Overhead Squats (135,95)
15 Lateral Burpees over Rower
Max Calorie Row
Rest 3:00
With a 3:00 Clock:
12 Overhead Squats (155,105)
12 Lateral Burpees over Rower
Max Calorie Row

Thursday, April 12, 2018

Strength: Strict Handstand Push Up
1 Minute to Find Max Strict Handstand Push Ups
Then
Every Minute on The Minute for 12 Minutes:
Minute 1 – 40% of Max Set
Minute 2 – 35% of Max Set
Minute 3 – 35% of Max Set
Minute 4 – Rest

Workout: Alternating Every Minute of the minute for 14 Minutes of:
Odd Minutes – 20 Slamballs (30/20)
Even Minutes – 3 Renegade Man Makers (RX + 40,30)(RX 35,25)

Wednesday, April 11, 2018

Workout: As Many Reps as Possible in 5 Minutes of:
21 Back Squats (135,95)
15 Back Squats (185,135)
9 Back Squats (225,155)
Time Remaining, Max Back Squats (275,185)
Rest 2:00
As Many Reps as Possible in 5 Minutes of:
21 Push Press (115,80)
15 Push Press (135,95)
9 Push Press (155,105)
Time Remaining, Max Push Press (185,125)
Rest 2:00
As Many Reps as Possible in 5 Minutes of:
21 Hang Power Snatches (75,55)
15 Hang Power Snatches (95,65)
9 Hang Power Snatches (115,85)
Time Remaining, Max Hang Power Snatches (135,95)

Tuesday, April 10, 2018

Skill: Ring Muscle Up Tennis Ball Between Feet Drill
5 Sets of 5 Kip Swings
Rest as needed between sets

Workout: Alternating Every Minute  On the Minute for 12 Minutes Of
Odd Minutes – 10-8-6-4-2-1 Deadlift
Even Minutes – 40 Double-Unders (Rx Unbroken)
Deadlift Weights
Minute 1 @ 50%
Minute 3 @ 55%
Minute 5 @ 60%
Minute 7 @ 65%
Minute 9 @ 70%
Minute 11@ 75%

Monday, April 9, 2018

Strength: Every Minute On The Minute for 10 Minutes for 10 Minutes:
Clean Deadlift with Shrug + Hang Squat Clean + Front Squat + Push Jerk (Light, Focus on Form)

Workout: As Many Rounds and Reps as Possible in 5:00 of
Max Burpee Box Jump Overs (24″,20″)
Rest 3:00
As Many Rounds and Reps as Possible in 4:00 of
Max 10 Meter Shuttles
(every 10 meters counts as 1 repetition)
Rest 2:00
As Many Rounds and Reps as Possible in 3:00 of
Max Power Cleans (155,105)
Rest 1:30
Part 4 As Many Rounds and Reps as Possible in 2:00 of
Wallballs (20,14)
Rest 1:00
As Many Rounds and Reps as Possible in 1:00 of
Pull-Ups

Friday, April 6, 2018

Workout:Partner WOD
As Many Rounds and Reps as Possible in 15 minutes of:
2 Bar Muscle Ups
12/8 Cal on Rower
8 Back Squat from Rack RX+(225,170) RX(205,155)

Rest 5 Minutes

As Many Rounds and Reps as Possible 10 minutes of:
1 Rope Climb
15 Power Snatch (75,55)

Rest 5 Minutes

As Many Rounds and Reps as Possible 5 minutes of:
21 Double-unders
5 Bar Facing Burpees
3 Deadlifts RX+(315,205) RX(225,175)
One Athlete will Complete a Round and then Switch

Thursday, April 5, 2018

Skill: 6 Sets
:30 of Overhead Plate Hold (45,25)
:30 of Double Unders
:30 Rest

Workout: As Many Rounds and Reps as Possible in 20 Minutes of:
Buy In: 40 Unbroken Med Ball Cleans (20,14)
Then in Remaining Time AMRAP of
1000 Meter Bike Erg (D4)
10 Burpee Box Jumps (24,20)
10 Power Cleans RX+(155,105) (135/95)

Tuesday, April 3, 2018

Skill: 4 Sets
Station 1 – Hold Chin Over Bar (:10)
Station 2 – Max Pull Ups in (:50)
Station 3 – Hollow Rocks X 30 Reps
Rest :30 Seconds

Workout: Every 3 Minutes for 24 Minutes Complete:
Station 1 – 40/35 Cal Airdyne
Station 2 – 20 Slam Balls (30,20) + 15 Dumbbell Thrusters (35,25)
Station 3 – 400 Meter Run
Station 4 – 15 Toes to Bar + 10 Handstand Push Ups RX+(Strict)