Workout Of the Day

WOD 20.07.18

PERFORMANCE

CONDITIONING

AMRAP5

12/9 Calorie Bike

15 AB Mat Situps

 

Rest 1 minute

 

AMRAP5

12 KB Swings (60/35)

15m Single Arm Farmer Carry x Each Arm “

 

Rest 1 minute

 

AMRAP5

12/9 Calorie Row

15 Up-Downs

 

Rest 1 minute

 

AMRAP5

12 Knees To Elbows

15 Wallball Shots 20/14  

FITNESS

CONDITIONING

AMRAP5

12/9 Calorie Bike

15 AB Mat Situps

 

Rest 1 minute

 

AMRAP5

12 KB Swings (60/35)

15m Single Arm Farmer Carry x Each Arm “

 

Rest 1 minute

 

AMRAP5

12/9 Calorie Row

15 Up-Downs

 

Rest 1 minute

 

AMRAP5

12 Knees To Elbows

15 Wallball Shots 20/14  

WOD 19.07.18

PERFORMANCE

STRENGTH/SKILLS

EMOM12

Min1: 5-8 Reps of Pull

Min2: 5-8 Reps of Push

Min3: Rest

 

Min1,7: Perform Pronated Strict Pullups

Min2,8: Perform Strict HSPU

Min4,10: Perform Supinated Strict Pullups

Min5,11: Perform Strict Ring Dips

Min3,6,9,12: REST

 

CONDITIONING

For time:

5 Rounds

2 Rope Climbs

4 Shoulder to OH 135/95

50 Double Unders

 

FITNESS

STRENGTH/SKILLS

EMOM12

Min1: 2 Banded Perfect Strict Pullups

Min2: 8 DB/KB L-Sit Strict Presses

Min3: Rest


 

CONDITIONING

For time:

5 Rounds

8 Ring Rows

16 Pushups

150 Single Unders

WOD 17.07.18

PERFORMANCE

STRENGTH/SKILL

5 Rounds

30sec Front Rack Hold @75-80% of 1RM Frontsquat

10 Alternated Weighted Dead Bugs**

 

**You can use a bumper or 2 DBs or KBs

 

CONDITIONING

Teams of 2

AMRAP18

4 Toes To Bar

6 Ring Dips

8 Russian KB Swings 60/35

*Alternate Full Rounds

FITNESS

STRENGTH/SKILL

4 Rounds

30sec Bent Knee Hollow Body Hold

10 Alternated Weighted Dead Bugs**

 

**You can use a bumper or 2 DBs or KBs

 

CONDITIONING

Teams of 2

AMRAP18

4 V-Ups

8 Russian KB Swings 35/25

12 Bench Dips

*Alternate Full Rounds

WOD 16.07.18

PERFORMANCE

STRENGTH/SKILL

For time:

500m Row

Then rest 3 minutes and perform:

5 Rounds

1 Min Row/ 1 Min Rest @80-90% PR Pace


 

CONDITIONING

For time:

10-9-8-7-6-5-4-3-2-1

Burpee Box Jump Overs 24/20

10 Wallball Shots 20/14 between sets. 

FITNESS

STRENGTH/SKILL

For time:

500m Row

Then rest 3 minutes and perform..

5 Rounds

1 Min Row/ 1 Min Rest @80-90% PR Pace


 

CONDITIONING

For time:

10-9-8-7-6-5-4-3-2-1

Up&Down Box  Step Overs 20/18

10 Wallball Shots 14/8 between sets. 

WOD 13.07.18

PERFORMANCE

CONDITIONING

For time:

1 Round

100 Double Unders

16 Deadlifts 135/95

16 Hang Power Cleans “

16 Frontsquats “

 

2 Round

50 Double Unders

8 Deadlifts 135/95

8 Hang Power Cleans “

8 Frontsquats “

 

4 Rounds

25 Double Unders

4 Deadlifts 135/95

4 Hang Power Cleans “

4 Frontsquats “

FITNESS

CONDITIONING

For time:

1 Round

200 Single Unders

16 KB Deadlifts

16 Russian KB Swings

16 Goblet Squats

 

2 Round

100 Single Unders

8 KB Deadlifts

8 Russian KB Swings

8 Goblet Squats

 

4 Rounds

50 Single Unders

4 KB Deadlifts

4 Russian KB Swings

4 Goblet Squats

 

**Choose weight

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WOD 12.07.18

PERFORMANCE

STRENGTH/SKILLS

5 Rounds for Quality:

5 Strict Press @Build

7 Tempo Single Arm High Pull (2.1.2) x each arm

*Build up the weight in the strict press you can use a rack.

 

CONDITIONING

EMOM15

Min1: 12/9 Calorie Row

Min2: 15 AB Mat Situps

Min3: Max HR Pushups

 

*Scrore total reps of HR Pushups.

FITNESS

STRENGTH/SKILLS

5 Rounds for Quality:

5 L-Sit DB Strict Press

5 Tempo Single Arm High Pull (2.1.2) x each arm



 

CONDITIONING

EMOM15

Min1: 12/9 Calorie Row

Min2: 15 AB Mat Situps

Min3: Max HR Pushups

 

*Scrore total reps of HR Pushups.

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WOD 10.07.18

PERFORMANCE

STRENGTH

4 rounds for quality

15 Pushups or Ring Pushups

60sec Plank (Extended Elbows)

Rest 30sec

 

CONDITIONING

AMRAP18

10/8 Calorie Row

8 DB/KB Ground to OH (60/45)*

6 Burpee Box Jump Over 20/18”

 

*Perform 4/4 each arm

FITNESS

STRENGTH

4 rounds for quality

15 Pushups or Ring Pushups

60sec Plank (Extended Elbows)

Rest 30sec

 

CONDITIONING

AMRAP18

10/8 Assault Bike Calories

8 DB/KB Ground to OH (35/25)*

6 Burpee Box Step Over 20/18”

 

*Perform 4/4 each arm

DSC_3132.jpg

WOD 04.07.18

PERFORMANCE

STRENGTH/SKILLS

5 Rounds for Quality:

:40sec Front Rack Hold @80% of 1RM Frontsquat

Rest 20 sec

:40sec Farmers Hold AHAP

Rest 20sec


 

CONDITIONING

For time:

42-30-18

Alternated Hang KB/DB Snatch

Alternated Single Arm OH Walking Lunges

2x Double Unders

 

Men use 50lbs DB or 45lbs KB

Women use 35lbs KB/DB

FITNESS

STRENGTH/SKILLS

5 Rounds for Quality:

:40sec Elbows Plank Hold

Rest 20 sec

:40sec Farmers Hold AHAP

Rest 20sec


 

CONDITIONING

For time:

42-30-18

KB Swings 35/25

Goblet Squats 35/25

4x Single Unders

 

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WOD 02.07.18

PERFORMANCE

STRENGTH/SKILL

Overhead Squat

Build a Heavy 3 Rep OHS in 15 minutes.

 

CONDITIONING

3 Rounds of:

AMRAP4

3-6-9-12

OH Squats 95/65

Toes to Bar

REST 1 MIN

**Pick up where you leave off each round and try to get as far as you can by the end of 3 rounds...

FITNESS

STRENGTH/SKILL

Overhead Squat

5-5-5-5-5-5

*Across, focus on technique and movement not weight. If necessary use a PVC pipe.

 

CONDITIONING

3 Rounds of:

AMRAP4

3-6-9-12

OH Bumper Walking Lunges 25/15

Hang Knee Raises

REST 1 MIN

**Pick up where you leave off each round and try to get as far as you can by the end of 3 rounds...

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WOD 28.06.18

PERFORMANCE

 

CONDITIONING

5 Rounds for quality:

4 Alternated Turkish Get Ups**

8 Lateral Box Step Ups x Each Leg @ATAP (no weight)

16 Russian KB Swings x Each Arm**

20/15 Calorie Row

Rest 30 seconds

 

**Use Same KB for both excercises.

FITNESS

 

CONDITIONING

5 Rounds for quality:

4 Alternated Turkish Get Ups**

8 Lateral Box Step Ups x Each Leg @20/18”

16 Russian KB Swings x Each Arm**

20/15 Calorie Row

 

**Use Same KB for both excercises.

DSC_4523.jpg

WOD 26.06.18

PERFORMANCE

STRENGTH

EMOM12

Min1: 45sec Elbow Plank

Min2: 30sec Right SIde Plank

Min3: 30sec Left Side Plank

Min4: 45sec Hollow Rock Hold

 

 

CONDITIONING

Teams of 2

100 Wallball Shots 20/14

50 Toes to Bar

100/75 Calorie Row

50 Burpees

FITNESS

STRENGTH

EMOM12

Min1: 30sec Elbow Plank

Min2: 30sec Right SIde Plank

Min3: 30sec Left Side Plank

Min4: 30sec Hollow Rock Hold

 

 

CONDITIONING

Teams of 2

100 Wallball Shots 14/8

50 Toes to Bar

100/75 Calorie Row

50 Burpees

DSC_4498.jpg

WOD 25.06.18

PERFORMANCE

STRENGTH/SKILL

E2MOM12 (6 sets)

Clean Grip DL + Hang Power Clean + Hang Squat Clean + Frontsquat

**Build up to a Heavy Single.

 

CONDITIONING

For Max Reps Total perform:

 

AMRAP4

9 Deadlifts 95/65

6 Hang Power Cleans 95/65

3 Push Jerks 95/65

 

Rest 2 minutes

 

AMRAP4

9 Deadlifts 115/75

6 Hang Power Cleans 115/75

3 Push Jerks 115/75

 

Rest 2 minutes

 

AMRAP4

9 Deadlifts 135/95

6 Hang Power Cleans 135/95

3 Push Jerks 135/9

FITNESS

STRENGTH/SKILL

E2MOM12 (6 sets)

8 Frontsquats

8 Sumo Deadlift High Pulls

**Across, choose weight.

 

CONDITIONING

3 Rounds for Max Reps of:

 

AMRAP4

9 DBs Deadlifts 35/20

6 DBs Hang Power Cleans 35/20

3 Push Press  35/20

 

Rest 2 minutes

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