Workout Of the Day

WOD 23.05.19

PERFORMANCE

STRENGTH

3 Sets for quality:

10 Bench Press (Heavy)

10 SA Bench DB/KB Rows (Heavy)

Rest 2:00



CONDITIONING

EMOM21

Min1: 200m Run

Min2: 15 Box Jump Overs (24/20)

Min3: Athlete Choice*


*10 Strict Pullups/ 10 Ring Rows/ 10 Calorie Row


FITNESS

BUILD

5 Sets for quality:

10 DB Floor Press

20m Farmer Carry

-rest as needed-



BURN

EMOM21

Min1: 50sec Rope Jumps

Min2: 10 Box Jump Step Downs

Min3: Athlete Choice*


*10 Ring Rows/ 10 Calorie Row /10 DB Rows


WOD 22.05.19

PERFORMANCE

SKILLS

AMRAP10

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

Unbroken T2B

*You must complete unbroken the previous set to jump to the next one (Rest & Scale as needed)

CONDITIONING

AMRAP15

100 Double Unders

50 KB Swings 60/35

100 Double Unders

50 Goblet Squats 60/35

100 Double Unders


FITNESS

BUILD

5 SETS FQ:

5 V-Ups

5 Hollow Banded Pull Downs

5 Snap Hanging Knee Raises/k2E/t2b



BURN

EMOM15

Min1: 10/8 Assault Bike Cals

Min2: 10/8 Calorie Row

Min3: 10 Wallball Shots


WOD 21.05.19

PERFORMANCE

GYMNASTIC SKILLS

10 min to practice Handstands, Free Handstand, and Handstand Walk


CONDITIONING

Death by:

1 Push Press 135/95 + 1 Burpee Over the Bar

CAP15


*Goal is to reach round 10 or More.


FITNESS

BUILD

EMOM10

1 Strict Press + 1 Push Press + 1 Push Jerk


*Focus on technique, climb weight every 2 sets.


BURN

Death by:

1 Dumbbell Push Press + 1 Burpee Deadlift

*Goal is to reach round 10 or More.


WOD 20.05.19

PERFORMANCE

SKILLS

EMOM12

Min1: 3 Jumping False Grip Muscle Ups

Min2: 45sec DU or TPU Attempts


*If you can't perform strict pullups or strict ring dips perform BUILD workout.


CONDITIONING

3 ROUNDS FT

400m Run

50 AB Mat-Situps

25 Hang Power Cleans 95/65


CAP18


FITNESS

BUILD

EMOM12

Min1: 7-10 Tempo Banded Pullups

Min2: 7-10 DB Strict Dips or DB Pushups

Min3: Rest


BURN

3x AMRAP5

AMRAP5

200m Run

15 AB Mat Situps

10 KB Suitcase Deadlifts

REST 1:00


WOD 16.05.19

PERFORMANCE

STRENGTH

3 Sets for quality:

16 Alternated DB/KB Single Arm Bench Press

Tempo: (2.1.2.1)

Rest as needed


*Start from pressing out both DBs/KBs and lower each one at a time.


CONDITIONING

For time:

1:00 ON/ 1:00 OFF

Complete 100 Burpee Box Jump Overs 24/20


CAP20


FITNESS

BUILD

3 Sets for quality:

10 Pendlay Rows*

30sec Nose To Wall Handstand Hold

*climbing weight

BURN

For time:

1:00 ON/ 1:00 OFF

Complete 75 Burpee Box Step Overs 24/20

CAP20


WOD 15.05.19

PERFORMANCE

GYMNASTIC SKILLS

EMOM10

3 Kipping Swings + 2 Hanging Tuck Ups + 1 T2B*

*Holding something between your feet.


OLYLIFTING


a) 8 minutes to find a HS Snatch


rest 2:00 and then..


b)  Every 30sec for 30 sets perform 1 Snatch @70% of Todays HS.


FITNESS

SKILL

EMOM10

3 Kipping Swings + 3 Hanging Tuck Ups


BURN

AMRAP8

7 Dual DB Snatch

14 DB Suitcase Alternated Step Ups


Rest 2:00


AMRAP8

200m Run

14 DB Suitcase Alternated Reverse Lunges


WOD 14.05.19

PERFORMANCE

GYMNASTIC SKILLS

10 min to practice Handstand Pushups or Handstand Walk


CONDITIONING

E2MOM20

Set 1: 20/15 Calorie Row

Set 2: AMRAP 7 Pushups + 5 HSPU + 3 Ring Dips


*Score is full rounds completed of rowing + full rounds of AMRAP.


FITNESS

BUILD

Push Press

5-5-5-5-5-5

*Increase weight every 2 sets.



BURN

EMOM20

Min1: 10/8 Assault Bike Calories

Min2: 15 AB Mat Situps

Min3: 10 Bumper G2OH + Bumper OH Hold rest of time.

Min4: Rest


WOD 13.05.19

PERFORMANCE

SKILLS

Pull

EMOM10

Min1: 3 Banded Seated Strict Ring MU**

Min2: 45sec DU or TPU Attempts

*If you can't perform strict pullups or strict ring dips perform BUILD workout.


CONDITIONING

AMRAP7

6 Pullups

5 Burpees Over the Bar

4 Hang Power Cleans 115/75

3 Thrusters 115/75


Rest 2:00 & Repeat.


FITNESS

BUILD

EMOM10

Min1: 6-8 Tempo Banded Pullups

Min2: 6-8 DB Strict Dips or DB Pushups

BURN

AMRAP7

6 Ring Rows

5 Up & Downs

4 DB Hang Power Cleans

3 DB Thrusters

Rest 2:00 & Repeat.


WOD 08.05.19

PERFORMANCE

GYMNASTIC SKILLS

Toes to bar

Every 30sec for 20 sets perform:

1 Kipp Swing + 1 Snap Tuck Up + 1 Snap Toes to Bar

CONDITIONING

For time:

18-15-12

Power Snatch 75/65

AB Mat Situps

into..

12-9-6

Squat Snatch 105/75

Knees to Elbows

into..

9-6-3

Overhead Squat 135/85

Toes to Bar


FITNESS

SKILL

Kipping Swing

BURN

For time:

18-15-12

Medball Slams

AB Mat Situps

into..

12-9-6

Madball Slams

Tuck Ups

into..

9-6-3

Medball Slams

Medball Situps


WOD 06.05.19

PERFORMANCE

GYMNASTIC SKILLS

Pull

EMOM12

Min1: 3 Assisted Strict Ring MU Complex

Min2: 45sec DU or TPU Attempts


*Pull + Transition + Dip

**If you can't perform strict pullups or strict ring dips perform BUILD workout.


CONDITIONING

Every 3:00 for 4 sets perform:

17 Thrusters 75/55

13 SDLHP “

11 Box Jumps 24/20


FITNESS

BUILD

EMOM12

Min1: 6 Tempo Banded Strict Pullups

Min2: 6 DB Strict Dips or DB Pushups



BURN

Every 3:00 for 4 sets perform:

10 Wallball Shots

200m Row

30sec Elbow Plank


WOD 02.05.19

PERFORMANCE

CONDITIONING

For time:

3 Rounds

10 Hang KB/DB Snatch 60/35

12 C2B Pullups

Rest 3:00

3 Rounds

10 Hang KB/DB Snatch 60/35

12 T2B

*Score is total time for the 6 rounds including mandatory rest.

FINISHER

Accumulate 2:00 of Ring L-Sit*


*Every break perform 10 Hollow Rocks


FITNESS

BURN

For time:

3 Rounds

10 KB Swings

12 Ring Rows

Rest 3:00

3 Rounds

10 KB Swings

12 Calorie Row

FINISHER

Accumulate 2:00 of Plank

*Every break perform 20 Flutter Kicks


WOD 29.04.19

PERFORMANCE

GYMNASTIC SKILLS

EMOM10

Min1: 5 False Grip Ring Pullups

Min2: 45sec DU or TPU Attempts

*If you can't perform strict pullups perform BUILD workout.


CONDITIONING

For time:

50 Goblet Box Step Overs 24/20”-60/35

100 Double Unders

50 Knees to Elbows


FITNESS

BUILD

EMOM10

Min1: 5 Banded Strict Pullups

Min2: 45sec SU or DU Attempts



BURN

For time:

50 Box Step Overs

300 Single Unders

50 AB Mat Situps


WOD 26.04.19

PERFORMANCE

CONDITIONING

For time:

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

Push Jerk 135/95*

Toes to Bar

*Pick the bar form the floor. Should feel Heavy


CORE STRENGTH

EMOM10

Min1: 30sec Front Rack Hold (Heavy)

Min2: 30sec Star Plank for each side.



FITNESS

BURN

For time:

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

DB Push Press (Mod-Heavy)

2x AB Mat Situps




CORE STRENGTH

EMOM10

Min1: 30sec Dual KB Front Rack Hold (Heavy)

Min2: 30sec Max KB Side Bents each side.