Workout Of the Day

WOD 15.02.19

PERFORMANCE

CONDITIONING

“CHELSEA”

EMOM30

5 Pullups

10 Pushups

15 Air Squats


*Scale as needed to keep consistency, decrease reps or scale movements.


Goal: 20 Rounds


If you fail to complete the EMOM, it becomes an AMRAP.


Score: Rounds completed under 30 minutes.


FITNESS

CONDITIONING

EMOM30

5 Jumping Pullups

7 Kneeling Pushups

9 Air Squats


*Scale as needed to keep consistency, decrease reps or scale movements.


Goal: 20 Rounds


If you fail to complete the EMOM, it becomes an AMRAP.


Score: Rounds completed under 30 minutes.


WOD 13.02.19

PERFORMANCE

BARBELL CYCLING

12 MIN TO FIND:

5 Heavy Rep Power Snatch


CONDITIONING

AMRAP10

2-4-6-8-10..etc

Power Snatch (95/65)

*20 Double Unders after each set.


ACCESSORY

3 SETS FQ:

20 Single Leg Box Hamstring Curls 20” x Each Leg

60sec Static Hold Glute Bridge

-Rest as needed-


FITNESS

BUILD

E2MOM12

5 Bumper Good Mornings (Heavy)

10m Box Sled Push (Use same bumper on top)

15 Glute Bridges (no weight)


BURN

AMRAP16

2-4-6-8-10

KB Swings

Goblet Squats

Jumping Jacks


WOD 12.02.19

PERFORMANCE

CONDITIONING

EMOM20

Min1: Max Calorie Row

Min2: 12 DB/KB Push Press (50/35) + 6 Burpees

Min3: 12 DB/KB Power Cleans + 6 Burpees

Min4: Rest



FINISHER

60 Partner Leg Throws (each)

60 Medball Russian Twists


FITNESS

BURN

EMOM20

Min1: 10 Slam Balls + Max Situps

Min2: 10 Burpees + Max Elbow Plank

Min3: Max Assault Bike Cals

Min4: Rest



FINISHER

60 Partner Leg Throws (each)

60 Medball Russian Twists


WOD 07.02.19

PERFORMANCE

CONDITIONING

FOR TIME:

500/400m Row

40 Wallball Shots 20/14

30 Box Jumps 24/20

20 Toes to Bar

1 Mile Run

20 Toes to Bar

30 Box Jumps 24/20

40 Wallball Shots 20/14

500/400m Row

CAP30


FITNESS

BURN

On a running clock:

0;00-5;00

400m Run

5:00-6:00

REST

6:00-11:00

AMRAP

4 Devils Press

8 Suitcase Reverse Lunges

11:00-12:00

REST

12:00-17:00

400m Run

17:00-18:00

REST

18:00-23:00

AMRAP

4 DB Burpees

8 DB Power Cleans

23:00-24:00

REST

24:00-29:00

400m Run


WOD 06.02.19

PERFORMANCE

STRENGTH

3 SETS FQ

10 Ring Pushups

10 Pendlay Row (Heavy)

5 Wall Walks

5 Strict C2B Pullups

-Rest 2 minutes-


CONDITIONING

For max reps:

5 ROUNDS

50sec Max Calorie Row

10sec Rest

50sec Max HSPU

10sec Rest

50sec Max Burpee-Pullups

10sec Rest


FITNESS

BUILD

3 SETS FQ

10 Pushups

10 Pendlay Row (Heavy)

10m Bear Crawl

5 Strict Pullups

-Rest 2 minutes-


BURN

For max reps:

5 ROUNDS

50sec Max Calorie Row

10sec Rest

50sec Max Dual DB Push Press

10sec Rest

50sec Max Up & Downs

10sec Rest


WOD 05.02.19

PERFORMANCE

STRENGTH

15 Minutes to Find 1RM Snatch


CONDITIONING

EMOM15

Min1: 15 Power Snatch 75/55

Min2: 15 Wall Ball Shots 20/14

Min3: Walking Rest

*Score is total rounds completed under the EMOM. If you fail to complete a round, use the rest time, but round doesn’t count. Goal is 5 rounds, scale weight as needed.


FITNESS

BUILD

E3MOM15

10 Goblet Squats

20 Glute Bridges

30sec Elbow Plank



BURN

EMOM15

Min1: 15 Bumper G2OH

Min2: 30 Bumper Russian Twists

Min3: 45 Bumper Plate Hops


OPEN BOX 04.02.19

PERFORMANCE

CONDITIONING

For time:

50 Box Jumps 24/20

200m Run

40 Alternated DB/KB Ground to OH 60/35

200m Run

30 Toes To Bar

200m Run

20 Ring Dips

200m Run

10 Burpee Bar Muscle Ups*


*Scale to C2B Pullups or Pullups if necessary.


FITNESS

CONDITIONING

For time:

50 Box Jumps

200m Run

40 Alternated DB Ground to OH

200m Run

30 Hanging Knee Raises

200m Run

20 Alternated Single Arm DB Push Press

200m Run

10 Burpee Jumping Pullup


*Scale to C2B Pullups or Pullups if necessary.


WOD 01.02.19

PERFORMANCE

OLYLIFTING

Snatch

3x1 @80%

2x1 @85%

1x1 @90%


Clean

3x1 @80%

2x1 @85%

1x1 @90%

*% is based on your 1RM snatch/clean


CONDITIONING

AMRAP5

4 DB/KB Snatch 60/35*

8 Front Rack/Goblet Lunges


Rest 1 min, then..


AMRAP5

5 Wall Ball Shots 20/14

10 Box Jump Overs 24/20


FITNESS

BUILD

FOR QUALITY:

10-8-6-4-2

Renagade Rows + Pushup

20-16-12-8-4

Suitcase Walking Lunges



BURN

AMRAP5

4 Box Jumps

8 KB Swings


Rest 1 min


AMRAP5

5 DB Front Rack  Squats

10 Alternated DB Snatch


WOD 30.01.19

PERFORMANCE

OLYLIFTING

Every 1:15 for 10 sets perform:

Clean Pull + Power Clean  + Hang Clean

*Build up to a moderate - heavy single, focus on technique. @70-80%

CONDITIONING

For time:

25-20-15-10-5

Hang Power Cleans 95/65

50-40-30-20-10

AB Mat Situps

*Perform 50 Double Unders after each set of AB Mat Situps

CAP 15


FITNESS

BUILD

4 SETS FQ

20m KB Farmer Carry

20m Doule KB Front Rack Carry

10 Double KB Deadlifts

Rest 60sec

*Perform AHAP


BURN

For time:

50-40-30-20-10

AB Mat Situps

*Perform 100 Rope Jumps after each set.


WOD 29.01.19

PERFORMANCE

STRENGTH

3 SETS FQ:

15 Clapping Pushups

20 Alternated Sesaw KB/DB Rows

30sec Row (Hard)

Rest 2:00


CONDITIONING

EMOM5

5 Pullups

5 Push Press 115/75


After minute 5, EMOM as long as possible increasing one rep each movement..


FITNESS

BUILD

3 SETS FQ

10 Barbell Strict Press

15 Ring Rows

10 Banded Tricep Pull Downs

15 Banded AB Crunches

REST2:00



BURN

For time:

2000/1700m Row

*E2MOM

7 Burpees Over Rower


WOD 25.01.19

PERFORMANCE

OLYLIFTING

Power Snatch

5x1 @80%

3x1 @85%


Power Clean

5x1 @80%

3x1 @85%


*% is based on your 1RM snatch/clean


CONDITIONING

FOR TIME:

60 Alternated DB/KB Snatch 60/35

30 Single DB/KB Front Rack Box Step Ups 24/20

15 Bar Muscle Ups

CAP10


*Get as far as you can! Don't drop the KB/DB plz.



FITNESS

BUILD

3 SETS FQ

30 Jumping Squats

30 Glute Bridges

30sec Double KB Front Rack Hold AHAP

Rest 60sec



BURN

EMOM10

Min1: Max Assault Bike Cals

Min2: Walking Rest


Goal is >50/40 Cals.


WOD 24.01.19

PERFORMANCE

CONDITIONING

FOR TIME:

Teams of two:


1600 Meter Row (400m Relay)
immediately followed by…

20 rounds (partners alternating full rounds) of…
1 Rope Climb

3 Bench Press 135/75

5 AB Mat Situps


immediately followed by…
1600 Meter Relay Run (alternating 400 meters)

CAP40


FITNESS

CONDITIONING

FOR TIME:

Teams of two:


1600 Meter Row (400m Relay)
immediately followed by…

20 rounds (partners alternating full rounds) of…
1 Hand Over Hand Sled Pull

3 DB Pushups

5 AB Mat Situps


immediately followed by…
1600 Meter Relay Run (alternating 400 meters)

CAP40


WOD 23.01.19

PERFORMANCE

OLYLIFTING

Every 90 sec for 10 sets perform:

Clean Pull + Hang Clean High Pull + Hang Clean

*Build up to a moderate - heavy single, focus on technique.



CONDITIONING

FOR TIME:

5 Rounds

12 Deadlifts 135/95

9 Hang Power Cleans “

6 Frontsquats”

*Every time you rest the bar perform 30 Double Unders

CAP15


FITNESS

BUILD

5 SETS FQ

15 Double KB Russian Swings

30s Plank on KB/DBs

Rest 60sec



BURN

AMRAP4

4 Devils Press

8 Alternated DB Lunges


Rest 1 min


AMRAP4

5 Box Jumps

10 Wallball Shots


Rest 1 min


AMRAP4

Max Calorie Row


WOD 22.01.19

PERFORMANCE

STRENGTH

5 SETS FQ:

1 Legless Rope Climb

10 Alternated KB/DB Bent Over Rows

Rest 1:30

*AHAP, across.


CONDITIONING

Teams of 2

AMRAP15

10 Calorie Row

10 HSPU

20 Calorie Row

20 HSPU

30 Calorie Row

30 HSPU

continue ladder..


FITNESS

BUILD

5 SETS FQ

1 Hand Over Hand Weighted Sled Pull

8 Renegade Rows + Pushup

Rest 1:30



BURN

AMRAP15

10 Assault Bike Cals

20 Up & Downs w/Mountain Climber

300 Rope Jumps

-60sec rest-

*Go as fast as you can then rest


WOD 21.01.19

PERFORMANCE

OLYLIFTING

Every 90 sec for 10 sets perform:

Snatch Pull + Hang Snatch High Pull + Hang Snatch

*Build up to a moderate - heavy single, focus on technique.


CONDITIONING

EMOM12

Min1- :50 Power Snatch 75/55

Min2- :50 Wallball Shots 20/14

Min3- :50 Toes to Bar


FITNESS

BUILD

4 SETS FQ

10 Goblet Box Step Ups

20 Box Hamstring Curls

30sec Wall Sit

Rest 2:00 min



BURN

EMOM12

Min1- :50 KB Swings

Min2- :50 KB Thrusters

Min3- :50 Elbow Plank Hold