Workout of the Day

A.K.A The "WOD"

Thursday, September 19th 2019

Skill

Double Under practice and progressions

Metcon

For Time
100 Double Unders
50/40 Cal Row
100 Double Unders
50 Bodyweight Box Step Ups
100 Double Unders
50 Ab Matt Sit Ups
100 Double Unders
50 Yards Farmer Carry (70s/50s)
100 Double Unders

Timecap 22 minutes

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Wednesday, September 18th 2019

Strength

EMOM for 6 Sets (12 minutes)
Even: 3 Front Squats
Odd: 6 Back Squats
Working across @ 67.5%
Building off of last week go a little heavier

Metcon

Death by Front Squats
Minute 1: 6 Front Squats (95/65)
Minute 2: 10 Front Squats
Minute 3: 14 Front Squats
Minute 4: 18 Front Squats
Minute 5: 22 Front Squats
Minute 6: 26 Front Squats
Minute 7: 30 Front Squats
Score total reps

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Monday, September 16th 2019

Strength

Snatch Balance
EMOM for 10 Minutes
1 Snatch Balance
Building in Weight

Metcon

AMRAP 16 Min
16 Goblet Squats (55/35)
8 Toes to Bar
16 KB Swings
8 Burpees

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Saturday, September 14th 2019

Metcon

Teams of Two (MM/FF)
For Time
60 Wallballs (12/10)
60 Chest to Bar
40 Single Arm DB OHS (50/35)
40 Double DB Push Press (50/35)
20 Double DB Front Squats
20 Syncro Burpees Over DBs

Break reps up as needed

Drop In

Friday, September 13th 2019

Strength

Sumo Deadlifts
4 x 5 @ Tempo 3X31
Should be Touch and Go with 3 sec down/3 sec up

Metcon

For Time
30 - 20 - 10
Sumo Deadlift High Pulls (105/75)
Alt Front Rack Reverse Lunges (105/75)

Drop In

Thursday, September 12th 2019

Strength

Alternating DB Z-Press
4 x 6 (each arm)
Hold DBs in Front Rack doing One Arm Z-Press Alt Arms

Metcon

For Time
2k Row
30 Turkish Get Ups (50/35)
50 Burpees Over DB
1k Row
15 Turkish Get Ups (50/35)
25 Burpees Over DB

Timecap 35 minutes

Drop In

Wednesday, September 11th 2019

Strength

EMOM for 6 sets (12 min)
Even: 3 Front Squats
Odd: 5 Back Squats
Working across @ 65% Back Squat 1RM

Metcon

15 - 12 - 9
Double DB Front Squats (50/35)
Double DB Box Step Overs (24/20)

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Tuesday, September 10th 2019

Strength

Floor Press Bench
6 x 3 @ Tempo: 41X1
Working heavier than last week

Skill

EMOM 20 Minutes
Minute 1 - 18/15 Cal Bike
Minute 2 - 15 Hand Release Push-ups
Minute 3 - 50 DUs
Minute 4 - 15 Ring Dips
Minute 5 - 15 TTB

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Monday, September 9th 2019

Strength

Find a Heavy Complex
Power Snatch + Hang Squat + Overhead Squat

Metcon

AMRAP 8 Min
3 OHS (95/65)
3 C2B
6 OHS
6 C2B
9 OHS
9 C2B
12 OHS (95/65)
12 C2B

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