Workout of the Day

909, 2018

Last one for the road, week 4 of the squat cycle is upon us with another 5% increase!

A) 3 Min Row/Assault

Every :20 sec for 3 min

Lateral box step up

Barbell Good Morning

Light Overhead Walking Lunge

200m Run

B) Every 3:30 complete these sets of Back Squats

1×8 @65%

1×6 @75@

1×4 @85%

1×4 @90%

“Fitness”

10 Min EMOM

1st-30 Sec Dumbell Box step up to 20′

2nd-35 Sec Assault @85%

C) “The Chicken Tender”

8 min Ladder

                                     1,2,3,4,5,6,7,8,9,ect Hang Power Clean 135/95 (Fitness use Dumbell

2,4,6,8,10,12,14,16,18, ect Wallballs 20/14

Cash Out

800m Run for time

709, 2018

Quick one from the road, have fun!

A) 38 Stretch

B) 5 Min Row/Assault at 50-60%

then

2 Rounds

30 Sec Handstand Hold

30 Russian Kettle Swings

C) “Portlandia”

1000/850M Row

25 Shoulder to Overhead 95/65

25 Box Jump up and over 24/20

25 Kettle Swings

50/35 Cal Assault

25 Shoulder to Overhead 95/65

25 Box Jump up and over 24/20

25 Kettle Swings

609, 2018

Squat cycle coming again tomorrow and fun fast moving WOD to finish out the week.  Have fun!

A) 3 Min Row/Assault

Every :20 Sec for 3 min

Lateral Box Step Up

Light Bulgarian Split Squat

Tempo Air Squat

200m Run

B) Every 3:30 complete these sets of Front Squats

1×8 @ 65%

1×8 @ 70%

1×6 @ 80%

1×6 @ 85%

“Fitness”

10 Min EMOM

1st-10 DB Single Arm Overhead Lunge (5 each leg/arm)

2nd-35 Sec Row at 85%

C) “The Dirty Bird”

15 Min AMRAP

25 Power Snatch 75/55 (Fitness DB Snatch)

50 Walking Lunges

75 Double Unders

509, 2018

Looks like 2-3 rounds across the board for those two WOD’s.  I hope those WOD’s broke pushed that lactic acid out of those legs.  Got some jerk work scheduled for tomorrow and front squats coming Friday!

A) 3 Min Row/Assault

every :20 sec for 3 min

Bear Crawl

Supinated Bar Hand

Russian Kettle Swing

1 Min Jog

B) Every 1:30 for 10 Sets

Push Press+Push Jerk+Split Jerk

“Fitness”

12 Min EMOM

1st- 6 Dumbell Push Press+6 Dumbell Push Jerk

2nd- 30 Sec Double Unders

3rd-35 Sec Assault at 85%

C) “The Zippo”

3 Rounds

400m Run

9 Dumbell Power Clean 50/35

12 Push Up

15 Toes 2 bar

18 Wallballs 20/14

409, 2018

Those thrusters got D-D-D-D-Dark.  Insane effort by all tonight.  Some big squat numbers to.  Rene B battling a 6 rep at 315 to finish, he will without doubt feel that one tomorrow.  We have some great Metcon’s to break it all up and get that blood moving tomorrow.  Have fun!

A) 5 Min Row/Assault at 50-60% use this to build to a sweat

2 Rounds

30 Sec Ring Rows

30 Sec Handstand Hold

B) 9 Min EMOM

1st-30 Sec Toes 2 Rings

2nd-30 Sec Sit-ups

3rd- 30 Sec Plank or weighted Plank

C) “Vertigo”

9 min AMRAP

21/18 Cal Row

15 Dumbell Deadlift 50/35

9 Box Jumps 30/24

4 Min rest

9 Min AMRAP

17/12 Cal Assault

15 Pull-ups

9 Handstand Push-ups

309, 2018

Great turnout this morning for the 9:30am WOD.  We re back on the Squat cycle for the 3rd week.  Jumping up 5% to end the last set tomorrow.  Even if you feel good, do not change the 1RM number you started with.  Keep working off that number consistently.  You are going to be smoked going into the 1 mIn ME thrusters tomorrow, do what ever you can to pick up that bar and start moving.  It is just a minute:)

A) 3 Min Row Assault

Every :20 sec for 3 min

Barbell Good Mornings

Lateral Box Step Ups

Light Overhead Walking Lunges

1 min Jog

5 Min Back Squat Warm Ups

B) Every 3:30 complete these sets of Back Sqauts

1×8 @ 65%

1×8 @ 70%

1×6 @ 80%

1×6 @ 85%

“Fitness”

10 min EMOM

1st-30 Sec Dumbell Reverse Lunge

2nd- 35 Sec Row @ 85%

C) “The Backhand”

2 Rounds

5 Min AMRAP

15 Kettlebell Swings

15 Burpee’s

directly into

1 Min AMRAP Thrusters 95/65 (fitness use dumbell)

3 Min Rest

Score is Rounds and # of Thrusters for each Round