Blog/WOD

5 posts

Workout Of The Day

06212019
Warm-Up
Warm-up
3 Steady Rounds
8 Hang pw cleans
10 Light Thrusters
500m row
Hang Clean (4x3 @ 40% )
Pause Low Hang Clean Warm Up
(above knee)
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Strength
Hang Clean (6x3 @ 70%)
Hang Clean (below knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Jerk the last rep
NO FAILS
*More Options:
Use less weight than prescribed percentages
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 10 Minutes
10 Lateral Bar Burpees
14 Alternating Pistols
10 Deadlifts 225/155lbs
*More Options:
Pistols to a box
Goblet Squats instead of Pistols
Lighter Deadlift weight

Workout of The Day

06212019

Warm-Up
Warm-up
3 Steady Rounds
8 Hang pw cleans
10 Light Thrusters
500m row
Hang Clean (4×3 @ 40% )
Pause Low Hang Clean Warm Up
(above knee)
4×3 @ 40-60% 1RM
Jerk the final rep of each set

Strength
Hang Clean (6×3 @ 70%)
Hang Clean (below knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Jerk the last rep
NO FAILS
*More Options:
Use less weight than prescribed percentages

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes
10 Lateral Bar Burpees
14 Alternating Pistols
10 Deadlifts 225/155lbs

*More Options:
Pistols to a box
Goblet Squats instead of Pistols
Lighter Deadlift weight

Workout of The Day

06202019

Warm-up
Warm-up
4 Steady Rounds
10 Box Step Ups w/ light bar on back
:30 HS Hold
15 Jumping Squats

Strength
Back Squat (3×3 @92.5%)
*More Options:
Take 5% off your Back Squat numbers if the sets are too aggressive

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8 Minutes
6 Pw cleans 185/125
25′ HS Walk
10 Ring Dips

*More Options:
lighter Clean
3 Wall walks instead of HS walk
Any dip variation

Accessory work
Metcon (Calories)
:35 x 4 on Rower
Rest 3-4 Minutes

Score is total calories
*More Options:
Use any available machine (or run) for equal work volume, time, and effort
or
Scale back the total work volume and keep intensity appropriate

Workout of The Day

06192019

Warm-up
Warm-up
3 Steady Rounds
100′ Sandbag Carry
12 Burpees to 6″ target
10 Horizontal Ring Rows

Metcon
Metcon (5 Rounds for reps)
Every 5:00 for 20:00
80 Double Unders
30 Wallballs 20/14lbs
15 Box Step Overs 24/20″ 50/35s
Max Rep Strict Pull Ups in remaining time

*More Options:
Less Double Unders or 1x Singles
Less Wallballs each round
Lighter DBs

Accessory work
Metcon (5 Rounds for reps)
every 2 min for 10 min

max effort 15m shuttle sprint

rest 2min

Workout of The Day

06182019

Warm-up
Warm-up
4 Steady Rounds
15 KB Swings (full)
15 Over head Squats
200m Row
High-Hang Snatch (4×3 40-60%)

Strength
Hang Snatch (6×3 @ 70% )
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Drop and Reset
NO FAILS
*More Options:
Use less weight than prescribed percentages

Metcon
Metcon (Time)
5 Rounds
10 Power Snatch*
12 Toes to Bar
*Weights on Snatch increase each round: 75/55lbs, 95/65lbs, 115/75lbs, 135/95lbs, 155/105lbs

13 Minute Cap
*More Options:
Smaller weight jumps on Snatch each round
Sit Ups instead of Toes to Bar

Workout of The Day

06172019

Warm-up
Warm-up
3 Steady Rounds
500m Row
15 Push Ups
10 Box Jumps 30/24″ from seated position (step down)

Strength
Bench Press (5×5 @80% of 5 rep )
5×5 @ 80%+
*More Options:
Take 5% off your Bench Press numbers if the sets are too aggressive

Metcon
Metcon (Time)
Row 1k
150 Air Squats*
Row 1k
*Once you start squatting you cannot move your feet until 150 reps are completed.

15 Minute Cap
*More Options:
Less Air Squats
Bike 2k instead of Row 1k

Gymnastics
Metcon (Time)
11-10-9-8-7-6-5-4-3-2
Unbroken Chest to Bar Pull Ups
15 Minute Cap

*More Options:
Regular Pull Ups instead of CTB
Metcon (Time)
11-10-9-8-7-6-5-4-3-2
Unbroken Chest to Bar Pull Ups
15 Minute Cap

*More Options:
Regular Pull Ups instead of CTB