Workout Of The Day

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    4/22/17 - "Boyz N The Hood"

    Group Warm up 

    Group Mobility 



    "Boyz N The Hood" 

    Teams of 2 : For total working time. 

    800m Plate run (45/25lb) - Both partners. 

    -Rest 3:00- 

    6 Rounds: 250m row - While partner holds a double KB front rack (53/35lb) 

    -Rest 3:00- 

    4 Rounds: 15/12 Calorie Assault bike - partner holds overhead position (115/75lb) 



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    4/21/17 - "Menace to Society"

    Group Warm up 

    Group Mobility 




    Strength 

    5x1 Back squat @ 90-95% - rest 2 or 3 minutes between sets. The weight should be challenging! no misses!! 


    WOD ( Workout of the Day ) 

    "Menace to Society" 

    5 Rounds for total working time: 

    6 Power Snatch (135/95lb) 

    9 T2B 

    6 Overhead Squats (135/95lb) 

    *Rest 2:00 between rounds. 

    **All workouts can be scaled on an individual basis. 

    EXTRA: 5x5 GHD Raise - 3 1 tempo. 


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    4/20/17 - Retest "Highs and Lows"

    Group Warm up

    Group Mobility 



    WOD ( Workout of the Day ) 

    *Retest from 8/18/16 - compare scores. 

    "Highs and Lows" 

    25 AMRAP 

    40 calorie row 

    40 Box jump over (24/20") 

    40 Deadlift (155/105lb)

    40 Ring dip 

    40 Wall ball shots (20/14lb) 

    40 Deadlift (155/105lb) 

    40 Box jump over (24/20") 

    40 Calorie row 

    *All workouts can be scaled on an individual basis. 

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    4/19/17 - Retest "Assault Kalsu"

    Group Warm up 

    Group Mobility 



    Strength 


    5x3 Box Squat @ 70% - rest 90 seconds between triples. 


    WOD ( Workout of the Day ) 

    *Retest from 7/13/16 - compare scores. 

    "Assault Kalsu" 

    100 Assault bike calories for time: 

    **Every minute on the minute, stop and perform 5 burpees. 

    EXTRA: 3 x 3:00 on / 3:00 off - Banded march ( front loaded med ball ) - 20/14lb 

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    4/18/17 - "Fear and loathing in Las Vegas"

    Group Warm up 

    Group Mobility 




    Strength 

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


    WOD ( Workout of the Day ) 

    "Fear and loathing in Las Vegas" 

    3 rounds of : 7 Hang power cleans ( 155/105lb ) 

    75 double unders/ 100 singles 

    3 rounds of : 20 slam ball & 20 pull ups 

    3 rounds of : 100ft sled push (215/145lb) & 15 wall ball shots (20/14lb) 

    * Please take a 2 minute rest after each workout! score is total working time. 

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    4/17/17- "Belly"

    Group Warm up 

    Group Mobility 




    Strength 

    5x5 Back squat @ 85% - rest 2:00 between sets.

    - THEN - 

    1x ME ( Max effort without racking the bar ) @ 60% 


    WOD ( Workout of the Day ) 

    "Belly" 

    Teams of 2, alternate every complete round. 

    20 minute AMRAP 

    1 Rope climb / 3 seated pulls 

    9 Shoulder to overhead (95/65lb)

    6 Bar facing burpees 

    EXTRA: 3 x 20 walking good mornings (45/35lb) 


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    4/15/17 - "Raptor"

    Group Warm up

    Group Mobility 



    WOD ( Workout of the Day ) 

    "Raptor" 

    10-1 Bech press ( BW / .75 BW ) 

    1-10 Deadlift ( BW / .75 BW ) 

    *All workouts can be scaled on an individual basis. 

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    4/14/17 - "Fran"

    Group warm up

    Group Mobility 




    Strength 

    15 minutes to find a new 2 rep max - Front squat. 


    WOD ( Workout of the Day ) 

    "Fran" - 7 minute time cap. 

    21 - 15 - 9 

    Thrusters (95/65lb) 

    Pull ups 

    *All workouts can be scaled on an individual basis. 

    EXTRA: 5 x10 (5R/5L) Pistols - rest 90 seconds between sets. 

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    4/13/17 - "The Pioneer"

    Group Warm up 

    Group Mobility 


    Skill 

    3 rounds not for time - Quality. 

    30 second superman hold 

    30 second horizontal bar hold - focus on retracting the shoulder blades. 

    30 second l sit / hollow hold. 


    WOD ( Workout of the Day ) 

    "The Pioneer" 

    Teams of 2, for time: 

    50 Box jump overs (24/20") 

    100 Dumbbell snatch (55/35lb) 

    50 Box jump overs (24/20"

    150 Burpees 

    *All workouts can be scaled on an individual basis. 


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    4/12/17 - "Smoky Gold"

    Group Warm up 

    Group Mobility 



    Strength 


    5x3 (3.1 tempo) Back squat @ 60-70% - 3 seconds down, 1 second hold and fast up. 


    WOD ( Workout of the Day ) 

    "Smoky Gold" 

    0:00 - 6:00 AMRAP 

    10 sit ups 

    100ft Atlas stone carry (115/65lb)

    10:00 - 20:00 For Time: 

    21 - 15 - 9 

    Calorie row 

    Wall ball shots (20/14lb) 

    *All workouts can be scaled on an individual basis. 

    RX+ Weighted sit ups (55/35lb DB) 

    RX+ Wall ball shot (40/20lb) 

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    4/11/17 - "The Hitchhiker"

    Group Warm up 

    Group Mobility 


    Strength 

    Every 2:00 for 20:00 - 1 hang power snatch + 1 power snatch - Focus on making contact with the power position! build to a moderate load over the ten sets. 


    WOD ( Workout of the Day ) 

    "The Hitchhiker" 

    For time - 13 minute time cap.

    60 calorie assault bike 

    800m run 

    50 push ups 

    *All workouts can be scaled on an individual basis. 

    EXTRA: 5x10 incline bench press - rest 90 seconds between sets. 

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    4/10/17 - "The Brawl"

    Group Warm up 

    Group Mobility 



    Strength 

    5x5 Front squat @85% - 2:00 rest between sets. 


    WOD ( Workout of the Day ) 

    "The Brawl" 

    3 rounds for time: 

    20 KB swings ( American ) - #53/35lb 

    20 Toe to bar 

    40 Double unders 

    *All workouts can be scaled on an individual basis. 

    EXTRA: 3 x 20 Barbell good morning - #45/35lb - 90 seconds rest between sets.  

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    4/8/17 - "Quality Time"

    Group Warm up 

    Group Mobility 




    WOD ( Workout of the Day ) 

    "Quality Time" 

    16 minutes of movement - Quality movements! Don't keep track of rounds just move. 

    In a team of 3, rotate through each movement each round. 

    150ft sled push - weight should be moved without stopping 

    150ft farmers carry - Dumbbells or KB ( 70's/53's) 

    150ft Sprint 

    *The team of 3 will start together each on a different movement. once one round is completed switch implements and repeat. 

    Rest until the 20:00 mark, then for time: 

    60 Muscle ups / 120 ring dips 

    *Split work however you see fit, all workouts can be scaled on an individual basis. 

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    4/7/17 - "The Remedy"

    Group Warm up 

    Group Mobility 


    Strength 

    15 minutes to find a new 2RM back squat - +5lb heavier than your last max. 


    WOD ( Workout of the Day ) 

    "The Remedy" 

    7 Rounds for time: 

    3 Stone to shoulder ( 115/65lb) 

    6 DB Thruster (50/30) 

    9 Assault bike calories

    *All workouts can be scaled on an individual basis. 

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