Workout Of The Day

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    9/23/17 - "The vibe"

    Group Warm up 

    Group Mobility 




    WOD ( Workout of the Day ) 

    "The vibe" 

    In a team of 2, split work equally. 

    Run 600m - Both athletes run together. 

    200m sled push (145/95lb) 

    8 Rope climbs 

    32 Power cleans (RX+ 185/125lb) (Rx 135/95lb)

    -Rest 3 minutes between rounds - 

    *Complete for a total of 3 rounds. Score is total working time. 

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    9/22/17 - "Enough said"

    Group Warm up 

    Group Mobility 




    Strength 

    15 minutes to establish a 5RM back squat - rest as needed between attempts. Goal should be 80-85% of 1rm, anything else is a bonus.


    WOD ( Workout of the Day ) 

    "Enough said" 

    8 rounds for time: 

    12 Wall ball shots (20/14lb) 

    6 Hang power snatch 

    3 overhead squats 

    RX+ (135/95lb) RX (95/65lb) level 2 (75/55lb) 


    EXTRA: 5 x 50ft yoke carry - rest 2 minutes between sets. 

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    9/21/17 - "Annie gone wild"

    Group Warm up 

    Group Mobility 




    WOD ( Workout of the Day ) 

    "Annie gone wild" 

    Run 1 mile 

    -Rest 5 minutes - 

    Then complete "Annie" 

    50-40-30-20-10 

    Double unders & sit ups. 

    -Rest 5 minutes - 

    Then row 1,500m 

    *Score is total time including rest periods. If you can't perform double unders triple the rep count. 



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    9/20/17 - "Harvest"

    Group Warm up 

    Group Mobility 




    Strength 

    Every minute on the minute, for twelve minutes - alternate movements.

    1.) 3 hi hang squat cleans *Build in weight throughout the sets. 

    2.) 5 -10 burpee box jumps (24/20") * This should take you 30 -45 seconds to complete, choose a rep count that you can hold for all sets. 


    WOD ( Workout of the Day ) 

    "Harvest" 

    3 rounds for time: 17 minute time cap.

    400m run 

    15 pull ups (RX+ chest to bar) 

    25 push ups 

    35 air squats 

    *All workouts can be scaled on an individual basis. 


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    9/19/17 - "Sundown"

    Group Warm up 

    Group Mobility 




    Strength 

    10x2 strict press @ 65-70% - rest 60 seconds between sets.


    WOD ( Workout of the Day ) 

    "Sundown" 

    5 rounds of: 

    30 seconds assault bike for calories + 2:30 minutes of rest (stay on the bike and keep a slow pedal.)

    *Your score will be total calories from your highest and lowest calories accumulated within the 5 sets.


     

    EXTRA:

    20 calories assault bike + 3 rope climbs 

    -Rest 3 minutes - 

    15 calories assault bike + 2 rope climbs 

    -Rest 2 minutes - 

    10 Calorie assault bike + 1 rope climb 


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    9/18/17 - "All & everything"

    Group Warm up 

    Group Mobility 




    Strength 

    Back squat 5x5 @ 70% - rest 2/3 minutes between sets.


    WOD ( Workout of the Day ) 

    "All & everything" 

    25 minute AMRAP 

    15 Calorie row 

    30 Kettlebell swings - American (53/35lb) 

    12 Box jumps (24/20") 

    RX+ ( 30 KB snatch - 15R/15L - 70/53lb) Box jumps @ 30/24" 


    EXTRA: 3x20-25 banded good mornings - rest 60 seconds 

    3x10-15 banded lat pull downs from a hollow rock position - rest 60 seconds 



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    9/16/17 - "Why not?"

    Group Warm up 

    Group Mobility 



    WOD ( Workout of the Day ) 

    "Why not?" 

    20 Minute AMRAP 

    with a partner, alternate each complete round. 

    60ft sled push - high handles (165/125lb) 

    60ft sled push - Low handles (165/125lb) 

    8 Deadlifts (225/135lb) 

    10 Push ups 


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    9/15/17 - "Castle branch"

    Group Warm up 

    Group Mobility 




    Strength 

    15 minutes to establish a 5 rep max front squat - rest as needed between attempts. This should be in the neighborhood of 80-85% of your current 1rm.


    WOD ( Workout of the Day ) 

    "Castle branch" 

    3 rounds for time: *15 minute time cap. 

    400m run 

    15 Hang squat cleans 

    50 Double unders/ 100 singles 

    RX+ (155/105lb) RX (95/65lb)


    EXTRA: 5x5 GHD raises - rest 60 - 90 seconds between sets. 

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    9/14/17 - "Retest"

    Group Warm up 

    Group Mobility 





    WOD ( Workout of the Day ) 

    "Half on a Wod" *Retest from 8/19/16 

    In a team of two, for time: 

    200m Kettlebell farmers carry (55/35 per hand) 

    50 Partner med ball sit up over a box (20/14lb) 

    200m KB farmers carry 

    50 Dumbbell push press (55/35lb) 

    200m KB farmers carry 

    100 Partner med ball sit up over a box 

    200m KB farmers carry 

    100 Dumbbell push press 

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    9/13/17 - "Unspoken phobia"

    Group Warm up 

    Group Mobility 




    Strength 

    12 minute EMOM - Alternate movements, build the 3 position snatch if possible. 

    1.) 3 Position snatch = 1 hi hang squat snatch + 1 hang squat snatch + 1 squat snatch. 

    2.) 20 Split jumps (10 each leg) 


    WOD ( Workout of the Day ) 

    "Unspoken phobia" 

    for time: *7 minute time cap. 

    21 - 15 - 9 

    Dumbbell snatch 

    Wall ball shots 

    RX+ (70/50lb dumbbell + 30/20lb wall ball ) RX ( 55/35lb dumbbell + 20/14lb wall ball )

     


    EXTRA: 5 x 10-15 GHD sit ups *Only do this if you are resting Thursday!


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    9/12/17 - "Mythical explorer"

    Group Warm up 

    Group Mobility 




    Strength 

    8x3 Close grip bench press @ 60% - rest 60 seconds between triples. 


    WOD ( Workout of the Day ) 

    "Mythical explorer" 

    3 minutes to complete: 

    500m row + max effort pull ups 

    Rest 60 seconds after each round. 4 total rounds, score is total number of pull ups completed. 

    RX+ ( Bar muscle ups ) 


    EXTRA: 4x5 Pendlay rows - heavy as possible. 

    4x15 Dumbbell skull crushers - (35/20lb) 


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    9/11/17 - "9/11 tribute"

    Group Warm up 

    Group Mobility 




    Strength 

    5x5 Front squat @ 70% - rest 2/3:00 between sets.


    WOD ( Workout of the Day ) 

    "9/11 tribute" 

    16 minute AMRAP 

    9 Power cleans 

    11 Burpees 

    RX+ ( wear a weighted vest ) RX (135/95lb) Level 2 (95/65lb) 


    EXTRA: 3x10 barbell good mornings 

    3x10 barbell single leg deadlifts (5R/5L) 

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    9/9/17 - "Spiritual journey"

    Group Warm up 

    Group Mobility 




    WOD ( Workout of the Day ) 

    "Spiritual journey" 

    Teams of 2, split work equally. your score is total time to complete 2 rounds. 

    100 Calorie row 

    80 Partner med ball sit ups over a box (24/20") (20/14lb) 

    60 Burpees 

    40 Strict press (135/95lb) (115/75lb) (95/65lb) 

    20 Wall walks 

    10 Team tire flips / Atlas stone cleans (145/100lb) 

    -Rest 5 minutes & repeat - 

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    9/8/17 - "Chapel of promise"

    Group Warm up 

    Group Mobility 




    Strength 

    10 minutes to establish a heavy squat snatch for the day - rest as needed between attempts.

    WOD ( Workout of the Day ) 

    "Chapel of promise" 

    15 minute AMRAP 

    10 Box jump overs (24/20") 

    5 Squat snatch 

    10 Ring dips 

    RX+ (135/95lb) RX (95/65lb) Level 2 (65/45lb) *RX+ perform 5 ring muscle ups instead of ring dips. 


    EXTRA: Crossover symmetry protocol


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