Workout of the Day

A.K.A The "WOD"

Wednesday, October 23rd 2019

Metcon

EMOM 24
Min 1: 15/12 cal Bike
Min 2: 16 Pistols
Min 3: 10 Burpee Box Jump Overs
Min 4: 18 Russian KBS (70/55)

Cashout

Core Cashout
2 Rounds
1:00 chinese plank
20 Weight Russian Twists
20 Weighted Sit Ups
10 Strict TTB

Drop In

Tuesday, October 22nd 2019

Strength

Pressing
Pressing Work
0:00 - 5:00 heavy 2 push press
5:00 - 10:00 heavy 2 push jerk
10:00 - 15:00 heavy 2 split jerk

Metcon

AMRAP
AMRAP 12
20/18 cal Row
15 HSPU
10 Shoulder to OH (135/95)

Drop In

Monday, October 21st 2019

Strength

Every 2 Minutes for 6 Sets
Muscle Clean + Power Clean + Squat Clean
Reps should be touch and go
Work Up in Weight each set

Metcon

For Time
21 - 15 - 9
Chest to Bar Pull-Ups
42 - 30 - 18
Front Rack Alternating Lunges (115/85)

Drop In

Saturday, October 19th 2019

Metcon

Open 20.2
AMRAP 20 Min
4 Thrusters (50/35)
6 Toes to Bar
24 Double Unders

Drop In

Friday, October 18th 2019

Strength

Arnold Press
Half kneeling DB Arnold Press
5 x 5 each arm
Working Up in weight

Metcon

Every 4 Minutes for 16 Minutes
20/16 Cal Bike
6 Deadlifts (295/205)
200’ Double KB Front Rack Walk
30 sec Plank Hold

Drop In

Thursday, October 17th 2019

Strength

Back Squat
Every 3:30 Minutes for 4 Rounds
4 Back Squats with 2 sec negative and 2 sec pause in hole
Immediately after every set:
6 Squat Jumps for Height

Metcon

3 Rounds
AMRAP 3 Minutes
400 Meter Run
30 Sec Pull-Up Hold (chin over bar)
ME Goblet Squats (70/53)
Rest 3 Minutes between rounds

Drop In

Wednesday, October 16th 2019

Strength

Bench Press
4 Sets of 3 @ 3 sec pause at bottom
Try to work across in weight
Rest 2 minutes between sets

Metcon

For Time
30 Ring Muscle Ups
Every Time Break
30 Box Step Ups (Single DB 50/35) (24/20)
Timecap 9 Minutes

OR

3 Rounds for Time
10 Ring Rows
10 Ring Dips
30 Box Step Ups (Single DB 50/35) (24/20)
Timecap 9 Minutes

Drop In

Tuesday, October 15th 2019

Metcon

Little Lou
Teams of Two
12 Rounds:
24 Deadlifts (115/85)
20 Box Jumps (24/20)
18 Alt DB Snatch (50/35)

Immediately into:
7 Rounds:
14 Wallballs (10/9)
21 Double Unders

1/2 Mile (800 meter) Row Cashout

Break up work as needed

Drop In

Monday, October 14th 2019

Metcon

Open 20.1
10 Rounds for Time
8 Ground to Overhead (95/65)
10 Bar Facing Burpees Over Bar
Timecap 15 Minutes

Cashout

3 Rounds NFT
0:45 sec hollow rock hold
24 (12 each leg) Single Leg KB RDL

Drop In

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