Workout Of the Day

WOD 13.11.18

PERFORMANCE

STRENGTH/SKILL

PRESS

6 Sets

Every 2 minutes perform:

1 Strict Press + 3 TnG Push Press + 5 Push Jerk @90-100% of 1RM Strict Press



CONDITIONING

5 SETS

Against a 2:00 Clock perform:

20/15 Calorie Row

Max HSPU in remaining time.


-rest 2 min btw sets-


FITNESS

STRENGTH/SKILL

5 SETS FQ:

5 Chin Ups

10 Ring Rows

15sec L-Sit Hold.



CONDITIONING

For time:

1 Min ON/OFF

75 Burpee Box Jump Overs 20/18”


WOD 09.11.18

PERFORMANCE

STRENGTH

DEADLIFT

5x5 @80% of last week heavy 5 Rep.

*Across, rest 2 min btw sets.



CONDITIONING

FOR TIME:

21-15-9

Deadlifts 135/85

Box Jump Overs 20/18

15-12-9

Deadlift 165/115

Box Jump Overs 24/20

12-9-6

Deadlift 205/135

Box Jumps Overs 30/24

CAP20


FITNESS

STRENGTH

4 SETS FQ

10/10 Single Arm KB Suitcase Deadlift

10  Goblet Squats

*Same Weight for both.


CONDITIONING

FOR TIME:

21-15-9

Assault Bike Calories

Bumper G2OH

Gun Hold Walking Lunges


WOD 08.11.18

PERFORMANCE

ACTIVE RECOVERY

AMRAP20@Moderate Weight

200m Row

20m Single Arm OH Carry

10 Alternated Step Ups 20”

20m Single Arm Farmer Carry

100 Double Unders


*Alternate arms every new round. Choose weight by feel.


FINISHER

14 sets of 20sec A/10sec B

A: Alternate between Situps and Flutter Kicks

B: Hollow Rock Hold


FITNESS

STRENGTH

E4MOM20

20m Box Push

20m Sandbag Carry



FINISHER

AMRAP7

1000/800m Row

Max Burpees over the rower remaining time.


WOD 06.11.18

PERFORMANCE

STRENGTH/SKILL

PRESS

15 minutes to find a Heavy Single:

1 Jerk Drive + 1 Push Press + 1 Push Jerk + 1 Split Jerk


CONDITIONING

FOR TIME

30 Pullups

200m Run

20 C2B Pullups

400m Run

10 Bar Muscle Ups

800m Run

CAP18


FITNESS

STRENGTH/SKILL

EMOM15

Min1: 5 Wide Grip Pullups

Min2: 30sec Hollow Rock Hold

Min3: 10 Plyo Pushups



CONDITIONING

3 SETS OF:

AMRAP5

10/8 Assautl Bike Cals

8 Burpees

6 DB Push Presses

REST 1 MIN


WOD 01.11.18

PERFORMANCE

ACTIVE RECOVERY

EMOM30

Min1: Alternated Box Step Ups 24/20

Min2: Single Unders or DU Practice

Min3: Row

Min4: Elbow Plank

Min5: 10m Shuttle Runs



FINISHER

3 SETS FQ:

20 Bumper Bench Presses 35/25

20 Bumper G2OH 35/25”

20m Bumper Gun Walk “


FITNESS

ACTIVE RECOVERY

EMOM30

Min1: Alternated Box Step Ups 24/20

Min2: Single Unders or DU Practice

Min3: Row

Min4: Elbow Plank

Min5: 10m Shuttle Runs



FINISHER

3 SETS FQ:

20 Bumper Bench Presses 25/15

20 Bumper G2OH “

20m Bumper Gun Walk “


WOD 31.10.18

!HAPPY HALLOWEEN!

PERFORMANCE

CONDITIONING

EMOM18

Min1: 2 Legless Rope Climbs

Min2: 5 Strict T2B or 10 Kipping T2B

Min3: Max Effort Wallball Shots 20/14


FINISHER

Complete 100 AB Mat Situps

  • EMOM until completed:

              15sec Side Plank*


*Alternating Sides each new minute.


FITNESS

STRENGTH/SKILL

E3MOM18

10 KB Suitcase Deadlifts

20m Box/Sled Push



FINISHER

Complete 100 AB Mat Situps

  • EMOM until completed:

              15sec Side Plank*


*Alternating Sides each new minute.


WOD 30.10.18

PERFORMANCE

STRENGTH/SKILL

PRESS

3-3-3 Strict Press

into

2-2-2 Push Press

into

1-1-1 Push Jerk

*Climbing weight in each set and movement.


CONDITIONING

E2MOM10

40 Double Unders

20 Push Ups

10 C2B Pullups

*If you fail to complete the work prescribed under the minute, go for an AMRAP.


FITNESS

STRENGTH/SKILL

3 SETS FQ:

10 Push Press

10 Barbell Rows

Rest 90sec btw sets.



CONDITIONING

E2MOM10

10/8 Calorie Row

Death by burpees +2


WOD 26.10.18

PERFORMANCE

EXTENDED WARM UP/SKILL

EMOM12

Min 1-4: Tall Clean

Min 5-8: Hang Squat Clean

Min 9-12: Squat Clean


*Climb weight every new movement.



CONDITIONING

LADY OCTOBER


“Elizabeth”

For time:

21-15-9

Squat Cleans 135/95

Ring Dips


FITNESS

EXTENDED WARM UP/SKILL

EMOM12

Min 1-4:MB  Tall Clean

Min 5-8: MB Hang Squat Clean

Min 9-12: MB Squat Clean


*Climb weight every new movement.



CONDITIONING

LADY OCTOBER


“Elizabeth”-scaled

For time:

21-15-9

Medball Squat Cleans 20/14

Ring Dips


WOD 25.10.18

PERFORMANCE

ACTIVE RECOVERY

AMRAP15

10 Alternated Squat Thoraccic Rotations

8 Alternating Groiners with 3sec Pause

10 Alternating Samson Lunges

8 Sumo Inchworms

10 Alt. Lateral Banded Step Ups

10/8 Calorie Row


STRENGTH/SKILL

3 SETS FQ

5 Barbell Roll Outs

10 Barbell Rows (1.1.3)

10 Strict Press

5 Wall Walks or 5m HSW


*Use same weight in the bar for all movements.


FITNESS

STRENGTH

DEADLIFT

5-3-1-5-3-1

*Climbing Weight


CONDITIONING

5 ROUNDS

15 Russian KB Swings

15 AB Mat Situps

300m Row


WOD 24.10.18

PERFORMANCE

CONDITIONING

4 ROUNDS

AGAINST A 3:00 CLOCK PERFORM:

200m Run

50 Double Unders

Max Thrusters 95/65

-Rest 1:30 between rounds-



FINISHER

3 SETS FQ

5/5 KB Windmills

10 Tuck Ups

20 Alternated Bicycle Situps

30sec Hollow Rock Hold.


FITNESS

STRENGTH/SKILL

AMRAP18

200m Run

15 Slam Balls (20/14)

20m DB Push Bear Crawl

15 Ring Rows



FINISHER

3 SETS FQ

5/5 KB Windmills

10 Tuck Ups

20 Alternated Bicycle Situps

30sec Hollow Rock Hold.


WOD 22.10.18

PERFORMANCE

STRENGTH/SKILL

4 SETS FQ:

10 Front  Squats (2.1.1)*

5/5 Single Leg Romanian  Deadlifts*

Rest 60 sec

*Use Same weight, as heavy as possible for both exercises. Pick the bar from the  floor.


CONDITIONING

3 ROUNDS

AMRAP3

6 Toes to Bar

12 Hang KB/DB Snatch 50/35*

18 Double Unders

REST 1MIN


*Perform 6/6 with each arm.


FITNESS

STRENGTH/SKILL

BACKSQUAT (3.1.1)

6-6-6-6-6

CONDITIONING

AMRAP12

10/8 Calorie Row

10/8 Assault Bike Calories

10 Wallballs Shots 14/8


WOD 18.10.18

PERFORMANCE

STRENGTH/SKILL

2 ROUNDS FOR QUALITY

10 Single Arm Strict Press x Each Arm

10 Single Arm Upright KB Row x Each Arm (Heavy)

10 Strict Dips

10 Single Arm Ring Rows x Each Arm



FINISHER

2 SETS

20 Tuck-Ups

:30 Hollow Hold

20 AB Mat SitUps

:30 Elbow PLank

20 Flutter Kicks

-Rest as needed.


FITNESS

STRENGTH

DEADLIFT

4-4-2-2-1-1 (2.1.1)

*Climbing Weight


CONDITIONING

5 SETS FT:

2 Wall Walks

4 Burpee DB Deadlifts

16 AB Mat Situps


WOD 17.10.18

PERFORMANCE

STRENGTH/SKILL

EMOM12

Min 1-4: 5 Hang Power Snatch

Min 5-8: 3 Hang Power Snatch

Min 9-12: 1 Hang Power Snatch

*Add weight every 4:00 minutes.


CONDITIONING

Teams of 2

AMRAP15

20 Air Squats

15 Wallball Shots 20/14

10/8 Calorie Row

*Partner 1 starts with Air Squats, then performs WBS and Partner 2 starts air squats.and so on. .chasing each other. Partner 1 can't start a new round until Partner 2 finishes rowing.

FITNESS

STRENGTH/SKILL

EMOM12

Min1: 30sec Hanging Knee Tuck Hold

Min2: 20/20sec Elbow Side Plank

Min3: 30sec Hollow Rock Hold


CONDITIONING

5 ROUNDS FT:

10 Tall Box Step Ups

15 KB Swings

10 Ring Rows