Workout of the Day (WOD)

Thursday

Thursday September 20th

Warm up: group

A.) Partner EMOM 10

a. 18 sit-ups
b. Plank

B.) Partner AMRAP 8 (3x)

a. 1 round of Cindy
b. Rest

Switch after each round

2 minute rest between AMRAPs

By Walker W.

Wednesday

9/19/18

warm up: group,dynamic.

skill/strength: Jump rope
3 min practice, 3×1 min. rounds for max reps. doubles or singles.

Partner wod:
100 wall balls
*
100 kb swings
*
100 barbell push ups
*
100 dl 135/95
*
*= 250m run together.
Split reps evenly, one works one rests.

Tuesday

9/18/18

Warm up: group, mobility
1x
21 15 9 of:
cal row
wall balls

Strength: Deadlift
Building to a heavy single
Warm up with triples to 60% of your 1rm. then singles to a heavy single. 5 attempts.

Wod: 3 RFT
15 T2b
10 Db shoulder to OH 50/35
5 cleans (squat) 155/105

Monday

9/17/18
Warm up: group trainers choice.

Skill/strength Shoulder press (Strict) (from racks)
Today we are looking for our 1rm.
warm up to 50% of your 1rm then: 3 3 2 2 1 1 1

Wod: For time:
400m run
10 down to 1 of:
push press 95/65
back squat 95/65
400m run

Rx+ 115/85

Thursday

9/13/18

Partner wod: Amrap 3 rounds.

Round 1) A does:
5 hang snatch 75/55
6 back squats 75/55
7 burpees over bar

B runs 800m then switch

2) A does same amrap, B runs 400m then switch

3) A does same amrap, B runs 200 then switch

Wednesday

9/12/18 Warm up: group, mobility. 2x 200m run/250m row 5 wall facing squats 3211 8 over the shoulder w/slam ball 6 ball slams 1 round of Cindy Skill/strength: TBD Partner Wod:4RFT Buy in 200m farmers carry w/barbells 4rds 12 db bench press 50/35 (partner spots) 12 leg toss (each) :30 bar hang (together) 24 plate…

Tuesday

9/11/18

Warm up:Group, mobility

Skill: Single arm OH squats w/kb

Wod: Teams of 2 for time
1500m row switch at 250.
*
80 Wall balls 24/20
*
80 Thrusters 75/55
*
80 Box jumps 24/20

*= 5 t2b + 5 push ups (Alternate 6 rounds)
One works, one rests, split reps evenly….

Monday

9/10/18 Warm up: Group,mobility. then 200m run 15 10 5 of: air squats push ups ring rows finish w/200m run skill: review pistols EMOM 8 1) 10 Alt. pistols 2) 20 Russian twists w/kb Partner Wod: AMRAP 20 24 cal row (split) 24 med ball sit up toss 24 burpee med ball toss 100m run.…

Wednesday

Warm up: group, mobility 2x 1min jump rope 5 med ball cleans :30 hand stand hold 10 lunges 10 sit ups Strength: Deadlift warm up to about 55% of your 1rm. then 5×3. Work towards besting your previous heavy triple (touch and go) Wod: AMRAP 18 12 Deadlift 135/95 6 T2b 6 power cleans 135/95…

Tuesday

9/4/18

Warm up: Goup, mobility
Trainer’s choice

Strength:Db bench press & curls
4 RNFT
10 bench press
10 bicep curls

Wod: 10 RFT.
12 kb swings 53/35
8 HR push ups
100m run