Workout Of The Day

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    7/28/17 - "Bramble shark"

    Group Warm up 

    Group Mobility 




    Strength 

    5x3 split jerk ( from a rack ) - rest 2:00 between sets. Focus on driving under the bar and improving foot work. 


    WOD ( Workout of the Day ) 

    "Bramble shark" 

    Teams of 2, alternate movements: Score is total number of rounds completed. 

    15 minute AMRAP 

    12 Russian kettle bell swings (53/35lb) 

    6 Handstand push ups 

    12 burpees 


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    7/27/17 - "Carpet shark"

    Group Warm up 

    Group Mobility 




    WOD ( Workout of the Day ) 

    "Carpet shark" 

    Rowing @ 75% effort. Target stroke rate 26 -31. 

    1 minute row - 1 minute rest 

    2 minute row - 2 minute rest 

    3 minute row - 3 minute rest 

    4 minute row - 4 minute rest 

    5 minute row - 5 minute rest 

    4 minute row - 4 minute rest 

    3 minute row - 3 minute rest 

    2 minute row - 2 minute rest 

    1 minute row - 1 minute rest 

    * Score is total meters rowed throughout the workout. Goal is to work at a sub maximal  pace through the intervals. Try to maintain the desired stroke rate throughout. 


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    7/26/17 - "Hammerhead shark"

    Group Warm up 

    Group Mobility 




    WOD ( Workout of the Day ) 

    "Hammerhead shark" 

    In a team of 2, complete the following for total working time. 

    0:00 -12:00: 

    42-30-18

    Wall ball shots (30/20lb) 

    Chest to bar pull ups 

    12:00 - 24:00:

    42-30-18 

    Calorie row 

    Power snatch (95/65lb) 

    24:00 - ? 

    42-30-18 

    Toe to bar 

    box jump (24/20") 

    Power clean (95/65lb) 



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    7/25/17 - "Angel shark"

    Group Warm up 

    Group Mobility 




    Strength 

    10x2 Back squat @ 65% - rest 1 minute between doubles. Focus on moving the reps as fast as possible while keeping solid mechanics.


    WOD ( Workout of the Day ) 

    "Angel shark" 

    every minute on the minute, for 16 minutes - Alternate movements. 

    1.) 15/12 Assault bike calories 

    2.) 10 Barbell jump squats (45/35lb) 


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    7/22/17 - "Touchdown"

    Group Warm up 

    Group Mobility 



    WOD ( Workout of the Day ) 

    "Touchdown" 

    For time: 

    800m run 

    -Then- 

    100 sit ups 

    50 front rack walking lunges (55/35lb) 

    8 rope climbs 

    -Then- 

    800m run 



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    7/21/17 - "Cahoots"

    Group Warm up 

    Group Mobility 



    Strength 

    7x2 behind the neck split jerk - rest 2:00 between sets. One second pause in the receiving position. 


    WOD ( Workout of the Day ) 

    "Cahoots" 

    150 kettle bell swings for time

    *American (70/53lb) 

    *Every drop = 100ft sled push (255/165lb) 


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    7/20/17 - "Applesauce"

    Group Warm up 
    Group Mobility 

    WOD ( Workout of the Day ) 

    "Applesauce"

    ( 0:00 - 12:00 ): 3 rounds for time, if you finish before the 12:00 mark note your time and rest until the 12:00 

    Row 250m 

    12 Dumbbell thrusters (35/20lb) 

    21 slam balls 

    ( 12:00 - 22:00 )

    "Elizabeth" for time: If you finish before the 22:00 Note your time and rest. 

     21 -15 - 9   

    Power cleans (135/95lb) 

    Ring dips 

    @ the 22:00 row 1,000m for time. 



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    7/19/17 - "Horsefeathers"

    Group Warm up 

    Group Mobility 




    Strength 

    6 sets of: Two snatch first pulls + 1 power snatch - rest 1:30 between sets. One second pause above the knee. 


    WOD ( Workout of the Day ) 

    "Horsefeathers" 

    7 minute AMRAP 

    7 Overhead squats (95/65lb) 

    7 Burfees 

    -Rest 3 minutes - 

    8 minute EMOM, alternate movements. 

    1.) 10 Power snatch (95/65lb) 

    2.) 40 double unders / 60 singles 

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    7/18/17 - "Fiddle faddle"

    Group Warm up 

    Group Mobility 




    Strength 

    10x3 floor press @ 70-75% - rest 60 seconds between triples.


    WOD ( Workout of the Day ) 

    "Fiddle faddle" 

    Two rounds for time: 

    50/40 Calorie assault bike 

    40 Dumbbell push press (53/35lb) 

    30 Calorie row 

    20 Handstand push up 

    10 Box jump over (24/20") 

    *12 minute time cap.


    EXTRA: 800m yoke carry. 

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    7/17/17 - "Thrice"

    Group Warm up 

    Group Mobility 



    Strength 

    5x5 Front squat, build to a heavy 5 on the day - rest 2:00 between sets. 


    WOD ( Workout of the Day ) 

    "Thrice" 

    5 rounds for total working time: 

    5 squat cleans at 65% of todays top set. 

    10 Chest to bar pull ups 

    100m sprint 

    -Rest 60 seconds after each round- 


    EXTRA: 4x10-15 ab slides. 



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    7/15/17 - "Lollygag"

    Group Warm up 

    Group Mobility 




    WOD ( Workout of the Day ) 

    "Lollygag" 

    8 x 200m sprint 


    EXTRA: 40 toe to bar + 30 Handstand push ups - break up however you see fit. 

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    7/14/17 - "Goodfella"

    Group Warm up 

    Group Mobility 




    Strength

    Snatch balance 6x2 - rest 2:00 between sets. Focusing on driving under the bar to the catch position. 


    WOD ( Workout of the Day ) 

    "Goodfella" 

    Every minute on the minute, for 21 minutes: 

    1.) 150ft sled push (165/125lb) 

    2.) 12 Dumbbell power snatch (55/35lb) 

    3.) 8 burpee box jump (24/20") 




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    7/13/17 - "Repeat"

    Group Warm up 

    Group Mobility 




    WOD ( Workout of the Day ) 

    Repeat from *11/2/16 

    For total working time including rest periods.

    50 Wall ball shots (20/14lb) - Rest 3:00 

    1 mile run - Rest 3:00 

    2k Row - Rest 3:00 

    50 Wall ball shots (20/14lb) - Rest 3:00 

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    7/12/17 - "Blind pig"

    Group Warm up 

    Group Mobility 




    Strength 

    5x1 - 6 position halting clean, one second pause at each position. Rest 2:00 between each set! ( Floor, 1" off, below knee, above knee, mid thigh and catch.) 


    WOD ( Workout of the Day ) 

    "Blind pig" 

    3 rounds for time: 

    12 calorie row 

    9 Hang squat cleans (115/75lb) 

    6 Box jump (30/24") 


    EXTRA: 5 minutes each leg barbell quad smash. 




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