Workout of the Day

A.K.A The "WOD"

Thursday, February 27th 2020

Skill

Skill EMOM 9 (3 Rds)
Min 1: 2-4 MU (Bar or Ring)
Min 2: 4-8 HSPU (Stirct or Kipping)
Min 3: 10 Pistols (Regular or Weighted)
Purpose of these is to work on the skill. Pick a rep number to get quality reps on whichever version of the movement you need to work on.

Metcon

4 Rounds For Time
18/15 cal Bike
15 Chest to Bar Pull Ups
30 DU

Drop In

Wednesday, February 26th 2020

Metcon

5 Rounds
AMRAP 3
8 Shoulder to Overhead (95/65)
8 Front Rack Lunges (95/65)
8 Burpees over Bar
Rest 3 Min

Start from the top each AMRAP
Score is total rounds added together

Drop In

Tuesday, February 25th 2020

Strength

BB Bent Over Row
4 x 8
Single Leg RDL
4 x 8 each leg
Alt Movements

Metcon

3 Rounds For Time
30 KBS (53/35)
500m Row
15 Push Ups

Drop In

Monday, February 24th 2020

Strength

Clean and Jerk
EOMOM 14 (7Rds): 2 Reps
Climb in weight

Metcon

AMRAP 7
3 Clean and Jerks (135/95)
3 TTb
6 Clean and Jerks (135/95)
6 TTb
9,9,12,12,15,15, etc.

Drop In

Saturday, February 22nd 2020

Metcon

Teams of Two
20 Min AMRAP
20 Alt DL (10 each) Partner Holds on Top (245/165)
40 Alt Wallballs (Throwing to Partner) 12'/10'
200' Handstand Walks / Partner Wheelbarrow

Drop In

Friday, February 21st 2020

Strength

Push Press + Jerk Complex
18 Minutes to Find Heavy Complex

Metcon

For Time
24/20 Cal Bike
24 Sandbag Clean Over Shoulder (120/80) (150/100)
24/20 Cal Bike

Drop In

Thursday, February 20th 2020

Metcon

Every 5 Minutes (5 Rounds)
10 Strict Pull-Ups + 10 Kipping
10 Tall Box Jumps (40/30)
30 AB Matt Sit Ups
Height for Box Should be Challenging for You. Adjust as needed.

Cashout

Cashout
Accumulate 4 Minutes Superman Hold

Stretching as Needed

Drop In

Wednesday, February 19th 2020

Strength

Snatch For Skill
Working with Light Loads 50 - 60% working on technique (not strength)

EMOM 12 Minutes
1 Squat Snatch + 1 Hang Squat Snatch
Pause 3 seconds in catch position before recover on each snatch

Metcon

For Time
50 KBS (53/35)
40 Goblet Hold In Place Lunges (53/35)
30 Alt Single Arm Hang KB Snatch (53/35)
20 Bar Facing Burpees Over Bar
10 Squat Snatches (155/105)

Drop In

Tuesday, February 18th 2020

Strength

Bench Press
4 x 4
Alternate Sets with
4 x 8 (each arm) Single Arm DB Row

Metcon

4 Rounds For Time
30/24 Cal Row
15 Ring Dips
100 DUs

Timecap 15 Minutes

Drop In

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