Workout of the Day

A.K.A The "WOD"

Monday, December 16th 2019

Strength

Clean and Jerk
EOMOM 16 (8): 1 Clean and Jerk
Building in weight to heavy

Metcon

AMRAP 12
16 Box Jumps 30/24
8 Clean and Jerks (155/105)
4 Ring MU

Drop In

Saturday, December 14th 2019

Metcon

Teams of 2
Break reps as needed
AMRAP 24 Min
2,000 Meter Row Buy-In
Then...
6 Rope Climbs
12 Thrusters (115/85)

Drop In

Friday, December 13th 2019

Strength

Bench Press
Close Grip Tempo Bench
6 x 4 with 4 sec Negative
Rest 1 min between sets

Metcon

For Time
20 Rounds
4 C2B
6 HSPUs
8 DLs (155/105)

Time Cap 30 Min

Drop In

Thursday, December 12th 2019

Strength

Work to Heavy 3 Position Snatch
High Hang + Hang + TnG Snatch
Can be either Power or Squat (whatever you can go heavier with)

Metcon

AMRAP 10
30 KB Swings (53/35)
30 Goblet Hold Reverse Lunges (53/35)

Drop In

Wednesday, December 11th 2019

Metcon

For Max Calories
Minute 0 - 12
Max Cal Row
Minute 12 - 20
Rest
Minute 20 - 32
Max Cal Bike

Cashout

Core Cashout
4 Rounds
20 V-Ups
0:30 Plank Hold
20 (each way) Windsheild Wipers
0:30 Hanging L-Sit Hold

Drop In

Tuesday, December 10th 2019

Strength

Front Squats
6 x 3
Working Up in Weight to Heavy Triple

Metcon

For Time
50 Wallball shots (20/14) (11/10)
50 WB Facing Burpees Over WB
50 Wallball shots (20/14) (11/10)

Drop In

Monday, December 9th 2019

Strength


Split Jerks
EOMOM 12: 2 Reps

Metcon

AMRAP 7
3 Double DB Shoulder Overhead (50/35)
3 Single DB Box Step Overs (24/20) (50/35)
6 Double DB Shoulder Overhead (50/35)
6 Single DB Box Step Overs (24/20) (50/35)
9 Double DB Shoulder Overhead (50/35)
9 Single DB Box Step Overs (24/20) (50/35)
Etc

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Saturday, December 7th 2019

Metcon

For Time:
Teams of 2 - Sharing Work However
300 Front Rack Sandbag Lunges (120/80)
20 Ring MU
300 Ab Mat Sit Ups
20 Ring MU
300 cal Bike

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Friday, December 6th 2019

Metcon

For Time:
1000m Row
40 KBS (55/35)
30 Burpees
20 Alt Pistols
10 Snatch (185/125)
20 Alt Pistols
30 Burpees
40 KBS (55/35)
1000m Row

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