Workout Of the Day

WOD 26.03.19

PERFORMANCE

STRENGTH

10-8-6-4-2

Half Kneeling Single Arm Landmine Press (AHAP)*

Weighted Chin Ups*

*Try to increase weight each new set. Start light and finish heavy.



CONDITIONING

For time:

33-22-11

Hang KB/DB Snatch 60/35

HSPU

*400m Run btw sets (afer 33 and 22)


CAP15


FITNESS

BUILD

5 ROUNDS FQ

5 Seated Strict Press (Barbell)

10 Ring Rows

15sec Hollow Rock Hold


BURN

For time:

300 Single Unders

30 DB Hang Clean + Push Press (15/15)

200 Single Unders

20 DB Hang Clean + Push Press (10/10)

100 Single Unders

10 Hang Clean + Push Press (5/5)


WOD 25.03.19

PERFORMANCE

STRENGTH

4 ROUNDS FQ

4/4 Single Leg + Single Arm KB Deadlifts (Heavy)

8/8 Waiter Squats (Heavy)

30sec KB Weighted Glute Bridge Hold (Heavy)

Rest 2:00

*perform all movements with same weight.


CONDITIONING

AMRAP12

90 Double Unders

60 Power Cleans 95/65

30 Frontsquats 95/65


FITNESS

BUILD

3 ROUNDS FQ

8 Backsquats

-rest 30-

16 Box Hamstring Curls

-rest30-

30sec Elbow Side Plank Each Side

-rest 1:00


BURN

2x AMRAP

AMRAP5

750m Row

Max Effort WB Shots on remaining time.

REST 2:00

AMRAP5

750m Row

Max Effort Box Jumps on remaining time.


WOD 21.03.19

PERFORMANCE

CONDITIONING

Teams of 2

AMRAP30

5 Strict Pull-Ups (Partner A)

10 Push-Ups (Partner A)

15 Air Squats (Partner A)

5 Strict Pull-Ups (Partner B)

10 Push-Ups (Partner B)

15 Air Squats (Partner B)


5 Strict Pull-Ups (Partner A)

10 Push-Ups (Partner A)

15 Air Squats (Partner A)

5 Strict Pull-Ups (Partner B)

10 Push-Ups (Partner B)

15 Air Squats (Partner B)

400 Meter Run (Together)


FITNESS

CONDITIONING

Teams of 2

AMRAP30

5 Strict Banded Pullups (Partner A)

7 Knee Push-Ups (Partner A)

9 Air Squats (Partner A)

5 Strict Banded Pullups (Partner B)

7 Knee Push-Ups (Partner B)

9 Air Squats (Partner B)


5 Strict Banded Pullups (Partner A)

7 Knee Push-Ups (Partner A)

9 Air Squats (Partner A)

5 Strict Banded Pullups (Partner B)

7 Knee Push-Ups (Partner B)

9 Air Squats (Partner B)

400 Meter Run (Together)


WOD 20.03.19

PERFORMANCE

STRENGTH

Every 4 minutes for 4 sets complete:

4 Rower Seat Roll Outs

8/8 Star Plank Rotations

16 Alternated KB/DB Weighted Deadbugs(AHAP)*


*Only Extend knees.



CONDITIONING

Every 2 minutes perform:

Death by ( Bear Complex 95/65* + Toes to Bar)


*Penalty: If you fail to complete the 5th round perform 300 double unders.


*The moment you fail to complete the reps for each round workout is over. Go hard!


Bear Complex :

Power Clean + FS + Push Press + Back Squat + Behind the neck Push Press


Score: Full Rounds completed.


CAP20


FITNESS

BUILD

In 4 sets Build up to a heavy single complex of:

10 Barbell Deadlifts

10 Barbell Rows

10 Barbell Push Press

Rest 2:00

*Same weight for all movements


BURN

Every 2 minutes perform:

Death by  DB Bear Complex 95/65 + 20x Rope Jumps


DB Bear Complex:

DBs Power Clean + DB Frontsquat + DB Push Press


CAP20


WOD 14.03.19

PERFORMANCE

CONDITIONING

EMOM10

Min1: AMRAP; 4 Slam Balls 20/14+ 4 Medball Squats 20/14

Min2: 200/150m Row


REST 3:00


EMOM10

Min1: AMRAP; 4 Bumper G2OH + 4 Bumper Russian Twists

Min2: 50 Bumper Plate Hops


FINISHER

Accumulate 2:00 Hollow Rock Hold


FITNESS

BURN

EMOM10

Min1: AMRAP; 4 Slam Balls 20/14+ 4 Medball Squats 20/14

Min2: 10/8 Assault Bike Cals


REST 3:00


EMOM10

Min1: AMRAP; 4 Bumper G2OH + 4 Bumper Russian Twists

Min2: 50 Bumper Plate Hops


FINISHER

Complete 100 Flutter Kicks

*EMOM perform 15sec Hollow Rock Hold


WOD 13.03.19

PERFORMANCE

STRENGTH

E5MOM15 (3 SETS)

8/8 Single Arm Turkish KB/DB Situps (Heavy)

16sec Half Kneeling Banded Pallof Press (Each Side)

64 Alt. Flutter Kicks



CONDITIONING

In teams of three, complete as many rounds as possible in 18 minutes of:

3 Deadlifts 225/155

6 Burpees Over the Bar

9 Knees to Elbows

Team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible.


FITNESS

BUILD

E5MOM15 (3 SETS)

10 Single Arm Suitcase KB Deadlifts (Each Side)

15sec Side Plank (Each Side)

20 Sumo Stance Goat Bag Swings

*Use same KBs for all movements. HEAVY.


BURN

For time:

300 Single Unders

60 Up & Downs

90 Calorie Row


WOD 12.03.19

PERFORMANCE

STRENGTH

Barbell Split Squat

3-3-3-3-3

15sec Single Leg Wall Sit after each set

*Perform for both legs. Use a rack, climbing weight.


CONDITIONING

EMOM8

Min1: 15 Wallball Shots 20/14

Min2: 10 DB Snatch 50/35


-rest 1;00


EMOM8

Min1: 15 Box Jumps 24/20

Min2: 10/8 Calorie Row


FITNESS

BUILD

Backsquat

8-6-4-2

*Climbing weight. 20 Alternating Lunges btw sets. (3 sets total)


BURN

EMOM8

Min1: 10 Wallball Shots + 5 Pushups

Min2: 10 Slam Balls + 5 Box Jumps


-rest 1;00


EMOM8

Min1: 10/8 Calorie Row + 5 KB Swings

Min2: Max Effort Plank (extended elbows)


WOD 11.03.19

PERFORMANCE

STRENGTH

3 SETS FQ

8/8 Half Kneeling Bottoms Up KB Strict Press (AHAP)

8/8 Single Arm Ring Rows

16 Plyo Pushups (As tall as possible)

Rest 2:00


CONDITIONING

EMOM10

Min 1: 6 Push Jerks 135/95 + Max Double Unders

Min 2: 2 Rope Climbs


CORE FINISHER

Complete 100 AB Mat Situps

*Every 10 reps perform 30sec Elbow Plank


FITNESS

BUILD

3 SETS FQ

8/8 Single Arm Strict Press

8/8 Single Arm Bench Row

8 Banded Strict Pullups

Rest 2:00


BURN

EMOM10

Min1: AMRAP 1 Burpee + 6 Mountain Climbers

Min2:Assault Bike 2x ( 20sec Max Effort + 10sec Rest )


CORE FINISHER

Complete 100 AB Mat Situps

*Every 10 reps perform 20sec Elbow Plank


WOD 07.03.19

PERFORMANCE

CONDITIONING

Teams of 2

For time:

5000m Row


While partner 1 rows, partner 2 performs:

10 Bumper G2OH 35/25

20 Gun Grip Alternated Lunges 35/25

30 Bumper Plate Hops


Then switch places, score is total time in completing the row and total rounds performed of the bumper complex.


FINISHER

3 SETS FQ

5 Rower Seat AB Rollers

10 Rower Seat Plank Knees to Elbows

15 sec Hollow Rock Hold


FITNESS

CONDITIONING

Teams of 2

For time:

5000m Row


While partner 1 rows, partner 2 performs:

10 Bumper G2OH 35/25

20 Gun Grip Alternated Lunges 35/25

30 Bumper Plate Hops


Then switch places, score is total time in completing the row and total rounds performed of the bumper complex.


FINISHER

3 SETS FQ

5 Rower Seat AB Rollers

10 Rower Seat Plank Knees to Elbows

15 sec Hollow Rock Hold


WOD 06.03.19

PERFORMANCE

STRENGTH

Single Leg Romanian Deadlift

5-5-5-5-5


*Climbing weight. Perform reps for both legs. Focus on technique and balance.



CONDITIONING

E4MOM16

200m Run

8 Bar Facing Burpees

4 Clusters 135/95*


*Squat Clean + Thrusters


FITNESS

BUILD

4 SETS FQ

10 Suitcase Double KB Deadlifts

20m Farmers Carry

40sec Double KB Front Rack Carry

rest 1:30


*Use same KBs for all movements


BURN

EMOM16

Min1: 10/8 Assault Bike Cals

Min2: 12 Box Jumps

Min3: 14 Slam Balls

Min4: 16 KB Swings


WOD 05.03.19

PERFORMANCE

STRENGTH

3 SETS FQ

20 Alternated KB/DB Plank Drags

10 Single Arm DB/KB Tempo Bench Press (2.1.2) x Each Arm

5 Tempo Strict Pullups (4.1.1)

Rest 2:00

*Perform as heavy as possible.


CONDITIONING

Teams of 2

AMRAP20

5 HSPU

5 Pullups

20 Double Unders

*Alternating full rounds. Score is total rounds completed.


FITNESS

BUILD

5 SETS FQ

5 Barbell Strict Press (Climbing weight)  

5 Banded Strict Pullups*

Rest 1:30

*Descend as slow as possible




BURN

4 ROUNDS OF:

AMRAP4

5 Renegade Pushups  

100m Row*

REST 1 MIN

*Increase 100m row each new AMRAP.


WOD 04.03.19

PERFORMANCE

STRENGTH

4 SETS FQ

8 Single Leg Bulgarian Split Squat x Each Leg*

16 Box/Bench Hamstring Curls x Each Leg

20m Monster Walk (10m to each side)

REST 2:00


*Back Rack Barbell-Moderate Weight.


CONDITIONING

FOR MAX REPS:

5 Rounds
60sec Max Calorie Row
30sec Max  Box Jump Overs (24/20)
Rest 90sec

FITNESS

BUILD

4 SETS FQ

8 Single Leg Suitcase Split Squat x Each Leg*

16 Single Leg Glute Bridges w/2sec pause x Each Leg

30sec Wall Sit

REST 2:00

*Use pair or DBs or KBs-Moderate Weight.

BURN

E3MOM15

21 Bumper G2OH 25/15

15 AB Mat Situps

9 Burpees to Bumper


WOD 01.03.19

PERFORMANCE

CONDITIONING

Intramural Open Workout #1


From 0:00 to 8:00 complete:

25 Knees to Elbows

50 Double Unders

15 Squat Cleans 115/75

25 Knees to Elbows

50 Double Unders

13 Squat Cleans 145/95

From 8:00 to 12:00 complete:

25 Knees to Elbows

50 Double Unders

11 Squat Cleans 225/115

From 12:00 to 16:00 complete:

25 Knees to Elbows

50 Double Unders

9 Squat Cleans 275/135

*If you fail to complete the work under the time prescribed, workout is over.

FITNESS

BURN

From 0:00 to 8:00 complete:

25 Hanging Knee Raises

100 Single Unders

15 DB Squat Cleans 25/15

25 Hanging Knee Raises

100 Single Unders

13 DB Squat Cleans 25/15

From 8:00 to 12:00 complete:

25 Hanging Knee Raises

100 Single Unders

11 DB Squat Cleans 35/20

From 12:00 to 16:00 complete:

25 Hanging Knee Raises

100 Single Unders

9 DB Squat Cleans 50/35


WOD 27.02.19

PERFORMANCE

STRENGTH

3 SETS FQ:

10 Single Leg Single Arm KB Deadlifts x Each Leg (Heavy)

5 Tall Box Jumps from seated position.

rest 1:30


*Choose box height taller than usual. Seated Position height should be barely above power position.


CONDITIONING

EMOM8

Min1: AMRAP 4 Box Jumps Overs 24/20 + 4 Air Squats

Min2: 40 Double Unders


Rest 2:00


EMOM8

Min1: AMRAP 4 Alternated DB/KB G2OH 35/25 + 4 AB Mat Situps

Min2: 40 Bumper Plate Hops


FITNESS

BUILD

3 SETS FQ

10 Barbell Deadlifts (Mod-Heavy)

10 Box Jump-Step Down

20sec Hollow Rock Hold

rest 1:30



BURN

EMOM8

Min1: AMRAP 4 Box Jumps 24/20 + 4 Air Squats

Min2: 60 Single Unders


Rest 2:00


EMOM8

Min1: AMRAP 4 Bumper G2OH 25/15 + 4 AB Mat Situps

Min2: 40 Bumper Plate Hops


WOD 26.02.19

PERFORMANCE

STRENGTH

12 Minutes to Find 5RM Strict Press


CONDITIONING

EMOM12

Min1: 9 Push Press 75/55  + 9 T2B

Min2: 6 Calorie Row*


*Increase the row by 3/2 Cals each round.


FITNESS

BUILD

EMOM12

Min1: 5 L-Sit Single Arm Strict Press x Each Arm (Moderate)

Min2: 30sec Nose To Wall Handstand Hold

Min3: 5 Single Arm Ring Rows x Each Arm

Min4: 30sec Bar Hang


BURN

EMOM12

MIn1: 8/6 Cals Bike

Min2: 16 Slam Balls 20/14

Min3: Max Alternating Plyo Plank Over Medball


WOD 25.02.19

PERFORMANCE

STRENGTH

Holding bar in a back rack position perform:

EMOM 10

2 Alt.Front Lunges + 2 Alt.Reverse Lunges (moderate -heavy)

*Build weight for the first 5 minutes, then hold across for the last  5 minutes.


CONDITIONING

For time:

60 Double Unders

10 Power Cleans 155/105
400m Run
10 Hang Squat Cleans 155/105

20 Burpees Over Bar
10 Front Squats 155/105

CAP18


FITNESS

BUILD

Every 2:00 for 5 Sets perform:

4 Alternated DB/KB Suitcase Reverse Lunges

20sec Weighted Front Rack Wall Sit*

*Use same pair of DBs or KBs.




BURN

For time:

500m Row

50 Mountain Climbers

50 Alternated Box Step Ups 24/20

50 Mountain Climbers

50 KB Swings 35/25

50 Mountain Climbers