Workout of the Day

A.K.A The "WOD"

Saturday, August 8th 2020

Metcon

Brash
200 meter run
10 Pull-Ups
20 Air Squats
30 Double Unders
Rest 0:30 between rounds

Drop In

Friday, August 7th 2020

Strength

Banded DB Bulgarian Split Squats

4 sets of 6 reps @ 3 sec negative

Instead of using a box/bench use a band between the rig at knee height use for non working leg

Metcon

For Time
42 - 30 - 18
Front Rack Lunges (115/85)
21 - 15 - 9
Bar Facing Burpees Over Bar

Drop In

Thursday, August 6th 2020

Strength

Core Work
3 Rounds
Minute 1 - 0:45 Plank Hold
Minute 2 - 0:45 Superman Hold
Minute 3 - 20 V-Ups
Minute 4 - 200ft Banded Glute Walk

Metcon

Every 4 Minutes for 24 Minutes
24/20 Cal Bike
12 Tall Box Jump (36in/28in)
6 Ring Muscle Ups (12 x 1 Ring Row + 1 Dip)

Drop In

Wednesday, August 5th 2020

Strength

Deadlift Complex
Work to Heavy
Half Pull DL + TnG DL
Stop Half Pull at knee

Metcon

Dianish
15 - 12 - 9 - 6
Deadlifts (275/185)
Strict HSPUs

Drop In

Tuesday, August 4th 2020

Strength

Single Arm DB Floor Press
6 x 6 (each arm)
Floor Press = Bench Press on the Ground

Metcon

AMRAP 20 MIN
300 meter run
10 (5 each arm) Single Arm DB C&J
8 Toes to Bar

Drop In

Monday, August 3rd 2020

Strength

Overhead Squat
Sets: 8, 6, 4, 7, 5, 3
Recommended Percentages (based on front squat)
50%, 55%, 60%, 55%, 60%, 65%

Metcon

For Time
1500 Meter Row
50 Overhead Squats (75/55)
30 Pull-Ups

Drop In

Saturday, August 1st 2020

Metcon

AMRAP 31 Min
DO NOT SHARE BARS
Team of Two (each person has one bar)
Alternating Rounds
Partner 1
400 meter run
15 Sumo Deadlift High Pulls (95/65)
15 Burpees Over Bar
Partner 2 rests during 400 meter run but front rack hold during SDLHPS and Burpees

Drop In

Friday, July 31st 2020

Strength


4 Rounds
Turkish Get Ups x 12 (6 each arm)
Alternate with
Hanging L-Sit Hold
0:30 sec

Metcon

5 Rounds for Time
30 Wallballs (20/14)
30 Box Jump Overs (24/20)
30 KB Swings

Time Cap 24 Minutes


Drop In

Thursday, July 30th 2020

Strength

Work to a Heavy Triple
Work to Heavy
3 x TnG Power Snatch


Metcon


Isabel
For Time
30 Snatches (135/95)

Drop In

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