Blog/WOD

53 posts

Workout Of The Day

08192019
Warm-up
Warm-up
1 min banded lat stretch
10 pvc pass through
1 min banded lat stretch
-then-
2 rounds
15/10 cal bike
15 air squats
Warm-up
3 muscle snatch
1 paused over head squat
3 high hang snatch
1 paused over head squat
3 hang snatch
1 paused over head squat
3 snatch
1 paused over head squat
Strength
Snatch (1 rep max snatch )
take 10 minutes to build to a 1 rep max snatch.

I want you to find a heavy single in the 10 minute window, but it likely won’t be your true max. You’ll actually have a better chance to PR when going through the ladder. Don’t give up early on part two.
Metcon (Weight)
Every :90 until failure
1 Snatch 165/120lbs*
Weight increases by 10/5lbs each round until failure
Start at a lower weight on the ladder
OR make smaller jumps in weight each round
Metcon
Metcon (Time)
5 Rounds
10 Power Snatch 95/65lbs
12 Box Jump Overs 24/20″
8 Minute Cap
Lighter Power Snatch
Shorter Box Jumps or Step Overs


Doing only singles on the Snatch might not be fast enough in this piece, less you can eliminate transition time to almost nothing. You’ll either need the perfect pace for you, or you’ll have to come out hot early and hold on. Being too cautious will leave you in mediocrity.

Workout of The Day

08162019

Warm-up
Warm-up
3 Steady Rounds
20/15 Bike
15 Banded Good Mornings
15 Thrusters 75/55lbs

Strength
Push Press (4×2 )
4 working sets to build to a heavy 2 reps

Metcon
Metcon (Time)
5 Rounds
30 Double Unders
40/25 Bike
30 Double Unders
Rest :60
18 min cap

the double unders are easy. blow through those unbroken and really push it on the bike

Workout of The Day

08152019

Warm-up
Warm-up
25 DB Deadlift 35/25lbs
25 DB Hang Squat Cleans
25 DB Push Press
Row 500m

Strength
Back Squat (1×1)
take 10 min to build to a heavy
Back Squat (1×20)

Metcon
Metcon (5 Rounds for reps)
Every 4:00 for 20:00
Run 200m
25 Wallballs 20/14lbs
20 Push Ups

This is a very reasonable amount of work to finish in 4:00, so bring the heat from round one. Race all your training partners through this piece every single round.

Less Wallballs or Push Ups if you’re not allotted any rest before starting the next round

Workout of The Day

08142019

Warm-up
Warm-up
For Time
row 800/600m
30 DB Snatch
Metcon (10 Rounds for reps)
every min for 10 min

build power clean double

This is still just a warm up there is no need to attempt big PR lists

you should not miss any lifts

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 3:00 x 4
Rest 2:00
40 Double Unders
10 Power Cleans 135/95lbs
10 Bar Facing Burpees

Continue where you left off after each rest

Workout of The Day

08132019

Warm-up
Warm-up
3 Steady Rounds
5 push ups
5 Strict Pull Ups
20 Alternating Jumping Lunges
Warm-up
3 muscle snatch
2 over head squats
3 hang power snatch
2 over head squats
3 power snatch
2 over head squats
3 snatch w/ pause at the bottom of each

Strength
Snatch (6 x3 @ 75% )
The percentages are there to keep you moving as technically sound as possible. The lighter weights also leave room to improve and make changes while still feeling some tension. There is no reason to miss a lift here.

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes
12 Pistols
10 DB Push Press 35/25
8 Pull Ups

Very straight forward triplet with no tricks, bells, or whistles. Try to ensure you can do each movement unbroken to avoid extra rest. The transitions should be enough

*More Options:
Goblet Squats w/ single DB instead of Pistols

Workout of The Day

08122019

Warm-up
Warm-up
AMRAP 3 Minutes
10 KB Front Squats 53/35s
8 Burpee Pull Ups

Stretch: Couch Stretch 2:00/side

Metcon
Metcon (Time)
75 Thrusters 75/55lbs
60 Bar Facing Burpees
45/25 Calories on bike

This is written like a sprint piece, but it’s not. You’ll need to stay below your redline early as each movement has the ability to unapologetically blow you to pieces. Break when needed and keep rest short. This is as much of a test as it is a training piece.

*More Options:
15 Reps less of each movement
Any machine for equal Calories

Workout of The Day

08092019

Warm-up
Warm-up
2 rounds
30/20 cal bike
10 push press 75/55
10 front squats

Strength
Split Jerk (7×2 75-80%)

Metcon
Metcon (3 Rounds for reps)
Every 5:00 for 15:00
25/20 Calorie Row
15 Deadlift 225/155lbs
10 hang power cleans 155/105

Workout of The Day

08082019

Warm-up
Warm-up
1 min banded last stretch each
Then
3 rounds
200m run
10 pvc pass through
5 inch worms
10 sit-ups

Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Workout of The Day

08072019

Warm-up
Warm-up
30 back rack lunges
40 cal row
30 back squats

2 min sumo squat hold

Strength
Back Squat (build to heavy )
take 10 min to build to a heavy 1 rep
Back Squat (1×20 )
add 5-10lbs

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 4:00 x 3
Rest 2:00
50′ DB Front Rack Lunges 50/35s
15 Push Ups
15 Box Jump Overs 24/20″

Continue where you leave off after each rest
*More Options:
Lighter DBs

This is basically a 12 minute AMRAP with two rest windows built in. Pick up exactly where you left off and see how many rounds you can get total. Intensity should be high from the start keeping in mind the rest periods

Workout of The Day

08062019

Warm-up
Warm-up
30 Bar Facing Burpees
:30 Sandbag Hug
30 DB Snatch
Stretch: Pigeon Pose 2:00/side

Metcon
Metcon (Time)
4 Rounds
8 Push Jerk RX+ 185/125 RX 155/105
16 HSPU
8 Push Jerk
Rest :90

Looking for unbroken sets all around. It may require an extra pause coming off the wall before picking up the bar for the second set of Jerks, but once you start to cycle them don’t put it down!

Please note if you can’t hit the
Intended stimulus DO NOT Rx+ this

Lighten weight
X 4 wall walks