Workout of the Day

A.K.A The "WOD"

Monday, May 20th 2019

Strength

Bench Press
8 @ 70%
6 @ 75%
4 @ 80%
2 @ 85%
Max Effort Reps @ 75%

Metcon

For Max Distance in 10 Minutes
Sandbag Bear Hug Carry (120/80)
Every time you drop 20 Burpees Over Bag

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Saturday, May 18th 2019

Metcon

Teams of Two
50 Snatches (95/65) break as needed
200 Dubs (both partners working at same time)
100 Ab Mat Sit-ups (both partners working at same time)
40 Snatches (115/85) break as needed
160 Dubs (both partners working at same time)
80 Ab Mat Sit-Ups (both partners working at same time)
30 Sntaches (135/95)
120 Dubs
60 Ab Mat Sit-Ups
20 Snatches (155/105)
80 Dubs
40 Ab Mat Sit-Ups
10 Snatches (185/135)
40 Dubs
20 Ab Mat Sit-Ups

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Friday, May 17th 2019

Strength

Bent Over Barbell Row

5 x 4 with 3 sec negative
Working up in weight

Metcon

10 Down to 1
Deadlift (315/225)
Strict Pull-Ups
Strict HSPUs

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Thursday, May 16th 2019

Metcon

Glen with Row
135 pound Clean and jerk, 30 reps
Run 1 mile
10 Rope Climbs
2k Row
100 Burpees

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Wednesday, May 15th 2019

Strength

Back Squat
Back Squat
3 @ 75%
3 @ 78%
3 @ 80%
2 @ 78%
2 @ 80%
2 @ 83%

After every set immediately into...
3 x 80% Max Height Box Jump

Metcon

For Time
21 - 15 - 9
Front Squat (135 - 155 - 185 / 95 - 105 - 135)
200 meter run

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Tuesday, May 14th 2019

Strength

Z-Press

Work to Heavy Seated Z Press

Metcon

4 RFT
4 Rounds for Time
100’ Double DB Front Rack Walking Lunge (50/35)
16 T2B
8 Devils Press (50/35)
8 Bar Muscle Ups


Timecap 20 minutes

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Monday, May 13th 2019

Strength

Hault Power Snatch + Snatch Pause
EOMOM for 6 sets (12 minutes)
Hault Power Snatch + Snatch Pause Recover
Hault just below knee for 2 sec and pause in the hole for 2 sec

Metcon

3 Rounds

Max Effort
1 minute ME Hang Power Snatch (95/65)
Rest 1 minute
1 minute ME Thrusters (95/65)
Rest 1 minute
1 minute ME SDLHPs
Rest 1 minute
1 minute ME Push Press (95/65)
Rest 1 minute

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Saturday, May 11th 2019

Metcon

For Time
Partners run 800 together then...
10 Rounds
15 Syncro Hand Release Push Ups feet on 45lb Plate
30 Sandbag Squats (120/80) (break up as needed)
Then...
Partners run 800 together

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Friday, May 10th 2019

Strength

Push Press + Split Jerk
Find a Heavy Push Press + Split Jerk

Metcon

AMRAP 9 MIN
30/24 Cal Bike Buy-In
3 C2B
3 Shoulder Overhead (165/115)
6 C2B
3 Shoulder Overhead (165/115)
9 C2B
3 Shoulder Overhead (165/115)
12 C2B
6 Shoulder Overhead (165/115)
15 C2B
6 Shoulder Overhead (165/115)
18 C2B
6 Shoulder Overhead (165/115)
21 C2B
9 Shoulder Overhead (165/115)
Etc

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