Welcome Back! WOD for Monday AUG 14

Strength:
Every 2 minutes for 10 Minutes
3 Back Squat @ constant weight


METCON:
3 Rounds for Time
30 Kb Swings (72/44)
20 Pullups
10 DL (275/225)


Cool Down:
1k row @ 2k row pace
Banded Hamstring Stretch, 30 seconds each position
Pigeon Stretch 2x1 Min. each leg

Wod for Thursday June 15th

STRENGTH


Back Squat
3x8
1x5
3x2




Grace
30 x Clean & Jerk (135/95)


Rest 10 Min


Isabel
30 x Snatch (135/95)






Additional Core
-Plank Complex 
3 x Sets of
1 Min Plank
1 Min (L) Side Plank
1 Min (R) Side Plank

WOD for Wednesday June 14th

STRENGTH


OHS
6x2
33x1


Squat Clean
10x1




WOD


Run 2 Mile
Rest 10 Min
Row 2 K

WOD for Tuesday June 13th

STRENGTH


Deadlift


2x8
3x5
3x2
***Increase Weight as Able




WOD


Buy In: 100 x Push-ups
then
3 Rounds for Time
8 x Power Snatch (135/95)
24 x GHD
72 x Double Unders




Post Workout
-Calf Stretch
-Shoulder Mobility

WOD for Monday June 12th

Strength


Z-Press
6 x 4 ...Try to increase weight from previous Z-Press.




WOD EMOM 21 Min


Fitness:
Min 1:  10 Burpee Box Jump (24/20)
Min 2:  12 Pull-ups
Min 3:  30 Sec Planks




Performance:
Min 1:  14 Burpee Box Jump (24/20)
Min 2:  15 C2B Pull-Ups
Min 3:  45 Sec Planks








Additional Work
Tabata Sit-ups w/ feet anchored.

WOD for Friday June 9th

Fitness
Strength:
5 sets of 8 Deadlifts


WOD:
For time:
1k Row
20 Burpees
10 power cleans(135, 95)
500 Meter Row
20 Burpees
10 Power Cleans
250 Meter Row
20 Burpees
10 Power Cleans


Performance
Strength:
7 sets of 3 Deadlifts @ 80%-85%


WOD:
For time:
1k Row
50 Burpees
10 Power Cleans(185/155)
800 Meter Row
40 Burpees
10 Power Cleans
600 Meter Row
30 Burpees
10 Power Cleans
400 Meter Row
20 Burpees
10 Power Cleans
200 Meter Row
10 Burpees
10 Power Cleans


Optional Conditioning
5k run at an easy pace


Notes

• Restart before each Deadlift rep (i.e.. NO BOUNCING THE BAR)
• This workout is meant to be done at a consistent pace, do not burn yourself out on the first round.
• The weight for the power cleans is consistent through the rounds.

WOD for June 7th 2017

Fitness
Strength:
4 sets
6-8 seated dumbbell press each hand
12 Bent over Rows per hand (with dumbbells)


WOD:
5 rounds
10 ground to overhead(95, 65)
15 Box jumps (20", 16")




Performance
Strength:
4 sets
4-6 Z-Press
10 Barbell bent over row @ 2311


WOD:
"Miller Time"
10 rounds
3 squat clean and jerk (225, 185)
4 box jumps (30", 24")


Optional Conditioning
5 sets
500 meter row
rest 2 minutes


Notes

• Z-Press is preformed seated on the ground with a barbell, pressing overhead.
• Both portions of the Fitness Strength will be performed 1 hand at a time.

WOD for June 6th 2017

Fitness
Strength:
5 sets
6 Strict Pull-ups
30 second hollow hold


WOD:
5 Rounds NOT FOR TIME
5 Turkish get up left
45 second Handstand Hold
5 Turkish Get Up right
45 second Plank


Performance
Strength:
5 sets
3 weighted Pull-ups
30 Hollow Rocks


WOD:
5 Rounds NOT FOR TIME
5 Turkish Get Up Left
30 Shoulder Taps
5 Turkish Get Up Right
60 second Plank


Optional Conditioning
3 sets at 2 mile pace
1 mile run
rest as needed


Notes

• sub 5 wall walks for the handstand holds
• ensure a good shoulder warm up before the workout
• Move through the workout at a good pace but DO NOT rush the Turkish Get Ups

WOD for Monday June 5th

Fitness
Strength:
Every Minute on the Minute for 12 Minutes
2 Front Squats


then


Every Minute on the Minute for 12 Minutes
2 Push Press


WOD:
For Time:
101 Calorie Row
101 Pushups
101 Situps
101 4-count Mountain Climbers


Performance
Strength:
Every Minute On the Minute for 12 Minutes
1 Front Squat @ 90%-97.5% of 1RM


then


Every Minute on the Minute for 12 Minutes
1 Split Jerk


WOD:
"Black Hats"
101 Calorie Assault Bike
101 Pullups
101 Wall-balls
101 Double Unders


Optional Conditioning
8 rounds
200 meter run
1:1 work to rest

Sunday June 4th 2017

Mobility
Pick 3 upper body and lower body stretches and conduct each for 60 to 90 seconds.

WOD for June 3rd 2017

Fitness
Strength:
4 sets
8 Back Rack Forward Lunges
12 Good Mornings
rest 90 seconds


WOD:
4 rounds
1 minute KB Swings(53/35)
1 Minute Abmat Situps
1 minute pullups
1 minute rest


Performance
Strength:
4 sets
8 Bulgarian Split Squats Left
8 Bulgarian Split Squats Right
16 Good morning - LIGHT


WOD:
4 Rounds
1 Minute KB Swings (72/35)
1 Minute GHD Situps
1 Minute C2B Pullups
1 Minute Rest


Optional Conditioning:
50-40-30-20-10
Calories on Assault Bike
Calories Rowing


Notes:
Shoot for the same number of reps for each exercise for every round of the workout.

WOD for June 1 2017

Fitness:


2 mile run
immediately followed by
2k row


Performance:


"Jerry"
1 mile run
2k row
1 mile run


Notes:
Make sure you are mobilizing today. Take 20-30 minutes to work on your joint and muscular mobility after the workout.

WOD for May 31st 2017

Fitness
Strength:
6 sets of 4 Back Squats (41x1)*


WOD:
5 rounds for time
20 Knees to Elbows
20 Dumbbell shoulder to overhead (40/25)
20 Burpees


Performance
Strength:
8 sets of 4 Back Squats (32x1)


WOD:
5 Rounds for time
20 Toes to Bar
20 Dumbbell Shoulder to Overhead (55/35)
20 Burpees to a 6" target


Optional Conditioning
Every 3 minutes for 30 minutes
25 calorie assault bike sprint

WOD for May 30th 2017

Fitness
Strength:
4 sets of 8 Strict Press
then
4 sets of 12 Dumbbell Rows using a bench


WOD:
12 Minute Amrap
5 Deadlifts (225/185)
10 Box jumps (24"/20")
15 Calorie Row


Performance
Strength:
4 sets of
8 strict press
12 barbell bent over rows (22x1)


then
6 sets of 3 z-press


WOD:
12 Minute AMRAP
5 Deadlifts(315, 255)
10 Box Jumps (30", 24")
15 Calorie Row


Optional Conditioning
4 sets
800 meter run
90 second plank
rest 1 minute

WOD for May 29 2017

Workout of the Day


15-20 minute dynamic warmup


then


"Murph"


For time:
1 mile run
100 pull-ups
200 pushups
300 squats
1 mile run


Notes:
RX is done with a 20 lb. weight vest.
May partition these movements between the runs as necessary, for example:


1 mile run
10 rounds of
10 pull-ups
20 pushups
30 squats
1 mile run

WOD for Sunday May 28

Fitness


2-4 mile run at a moderate pace.
or
5k row at a moderate pace.


Performance


2-4 mile run at a moderate pace.
or
5 k row at a moderate pace.

WOD for Saturday May 27

Fitness
Strength:


6 sets of 3 Deadlifts, ascending.


WOD:
21-15-9
DB Thrusters (35/20)
Burpees


Rest 10-15 Minutes


Mobility:
Hip-Flexor Stretch, 3 minute per leg
Pigeon Stretch, 2 minutes per side
Calf Stretch on wall, 1 minute per leg


Performance
Strength:
7 sets of 2 Deadlifts @ 85%-90% of 1RM


WOD:
Regionals Workout 2
21-15-9
DB Snatch (80/55)
Ring Dip


Rest 10-15 Minutes


Mobility:
Hip-Flexor Stretch, 3 minute per leg
Pigeon Stretch, 2 minutes per side
Calf Stretch on wall, 1 minute per leg


Optional Conditioning
2 x 1 Mile Run @ 2 mile pace

WOD for May 26th 2017

Fitness
Strength:
4 Sets of:


8 Bench Press
Rest 1 Minute
20 Hand Release Pushups*
Rest 2 Minutes


WOD:
"Grace"
For time, 30 Clean and Jerks (135, 95)




Performance
Strength:
"Grace"
For Time, 30 Clean and Jerks (135, 95)






WOD
Every 2 minutes for 16 minutes:
Odd Rounds = 5 Bench Press + 25 Pushups
Even Rounds = 20 GHD Sit-ups + 10 Toes to Bar






Optional Conditioning
10 sets
Row 250 Meters
Rest 1 minute

WOD for May 25th 2017

Fitness:
Strength:
8 sets of 3 Back Squats ascending
On a Tempo of 31x1


WOD:
3 rounds for time
20 pull-ups
40 pushups
60 air squats




Performance
Strength:
8 Sets of 3 Back Squats @ 75-85% of max squat
On a Tempo of 31x1


WOD:
3 Rounds for Time
25 Burpees to a 6" target
50 Wallballs (20/14)
75 Double Unders








Optional Conditioning:
4x1000 Meter Row @ 2000m PR pace
Rest as Needed

WOD for May 24 2017

Fitness
Strength:
5 sets of:
2 Split Jerks (with a 2 second pause in the receiving position)
rest 1 minute
7 strict pull-ups
rest 2 minutes


WOD:
18 minute EMOM
Minute 1: 10 burpees
Minute 2: 12 KB swings (53/35)
Minute 3: 14 Calorie Row
Continue this pattern through the 18 minutes.


Performance
Strength:
5 sets of :
2 split jerks
rest 1 minute
7 strict Chest to Bar pull-ups
Rest 2 minutes


WOD:
18 Minute EMOM
Minute 1 = 10 Burpee Box Jump Overs
Minute 2 = 12 KB Swings (72/44)
Minute 3 = 20 Calorie Row






Optional Conditioning:
8x400 m sprint
1:1 work to rest