Workout of the Day (WOD)

Wednesday

8/14/18

Warm up:tbd

strength: OH squats
Warm up with sets of 5 to around 50% of your 1rm. then
5×3 building

Wod: Nancy
5RFT
400m run
15 OH squats 95/65

Compare to 6/6/18

Tuesday

8/14/18 Warm up: group, mobility. 2x in teams of 2 or 3 3 tire flips 10 tire jumps/step ups 10 push ups off tire 200m run EMOM 9 1) 6-8 ring dips 2)15 sit ups 3)12 jumping lunges Wod: Amrap 12 9 hang cleans 95/65 6 back squats 95/65 3 hand stand push ups Group…

monday

8/13/18

Warm up: group, mobility
2x
6 med ball cleans
8 wall balls
10 alt. over the shoulder w/slam ball 50/30
12/10 cal. row

Skill/strength: 15-20min to find your max:
Power clean + 2 Front squats

Wod: 3RFT
21 HR push ups
15 kb swings 53/35
9 box jumps 24/20

Thursday

8/9/18
warm up TBD

Strength: Back squat
Warm up to 50% then
5 @ 60%
4 @ 70%
3 @ 80%
2 @ 85-90%
1 @ 90-100+%

Wod: 4RFT
Teams of 2:
250m run (together)
24 SDLHP 75/55
24 Box jumps
24 Wall balls
24 Hang power snatch 75/55

Split reps evenly…..
Rx+95/65

Wednesday

8/8/18
Warm up: group mobility
2x w/partner
20 med ball sit up toss
20 squat and toss
12 burpee toss

strength: Sled pulls
4×100

Wod: AMRAP 14 Ascending by 2’s
t2b
kb swings
**

**100m run with medball after each round.

Tuesday

8/7/18

Warm up: Group,mobility
2x
15 jumping jacks
10 push ups
15 back extensions
10 lunges

Strength: db bench press
6×6 building
20 alt bicep curls after rounds 1,3 and 5.

Wod: 6RFT
7 thrusters 95/65
7 pull ups
7 burpees

** 400m run after rounds 2,4 and 6**

Monday

8/6/18 Warm up: Trainer’s choice Strength: Deadlift Warm up to 50% of your 1rm. then 5×4 building, working on your touch and goes. Should end with slightly higher weight then previous DL work a couple weeks ago. Wod: For time Buy in: 100 doubles/150 singles 21-15-9 of deadlift 185/135 box jumps 34/20 Buy out: 100…

Thursday

8/2/18

Warm up: tbd

Wod: row row row your boat.
5000m row for time.
Teams of 2
A begins row, B runs 250m + 5 burpees then switch.

Wednesday

8/1/18
Warm up Trainer’s choice.

EMOM 9
1)10 wall balls
2) 20 Russian twist w/kb
3)30 double unders

WOD: 7RFT
7 hang cleans 95/65
7 push press 95/65
7 t2b
7 air squats

Rx+ 115/85

Tuesday

7/31/18

Warm up Trainer’s choice

Strength: oh squat
Building to 50% of 1rm then,
5×5 building to 70-80%

Wod: Teams of 2
100 db snatches 50/35
100 box jumps 24/20
150 sit ups
150 walking lunges

A begins snatches while B runs 200m.
Switch when B returns. You got this…