Workout Of The Day

Friday, September 21st WOD

Workout for Fri., 9/21:

Warm Up!

WOD –

E2mom x 24

1- 400m run

2- 500m/425m row

Previous WODs

Tuesday, June 21st WOD

IMG_5040

Workout for Tue., 6/21:

Warm Up –

3 way banded leg mobility

Lateral/couch/hammy

5 way banded shoulder mob

Drop it like a squat

Arm flutters

WOD –

“Jackie”

1K row

50 thrusters

30 Pull up

After Bash –

Mystery ab tabata

Open Gym Suggested Work:

Oly –

4×2 Hang Clean @ 65%

4×2 Hang Clean @ 70%

4×2 Hang Clean @ 75%

4×1 Hang Clean @ 80%

Gymnastics –

Handstand Walk

5×25 Ft.

(2 Min break in between rounds)

Monday, June 20th WOD

IMG_5307

Workout for Mon., 6/20:

Warm Up –

400 m indian sprint

Dynamic front rack stretch in front and back of neck

3 way dynamic leg mob

Strength –

Front Squats

5×5

WOD –

Fit:

5 RFT

30 Jumping Lunges

20 KBS (44/26)

10 Push Press (65/45)

Perf:

5 RFT

30 Jumping Lunges

20 KBS (44/26)

10 Push Press ( 75/55)

Comp:

5 RFT

30 Jumping Lunges

20 KBS (53/35)

10 Push Press (95/65)

Open Gym Suggested Work:

Strength –

7×3 Push Press @ 80% OTM

Oly –

4×2 Hang Snatch @ 65%

4×2 Hang Snatch @ 70%

4×2 Hang Snatch @ 75%

4×1 Hang Snatch @ 80%

Friday, June 17th WOD

IMG_5025

Workout for Fri., 6/17:

Warm Up –

Coach led game!!

WOD –

Fit:

3-6-9-12-15-18

Wall ball (14/10)

Box jump (20/16)

Deadlift (135/95)

Burpee

Perf:

3-6-9-12-15-18

Wall Ball 20/14

Box jump (24/20)

Deadlift (185/135)

Burpee

Comp:

3-6-9-12-15-18

Wall Ball (30/20)

Box Jump (30/24)

Deadlift (225/155)

Burpee

Open Gym Suggested Work:

Strength –

3 Max Deadlift Holds (225/155)

2 Min break in between attempts

Strongman –

6 RFT

15 Push Ups

5 Stone Clean (75%/50%)

Thursday, June 16th WOD

IMG_5541

Workout for Thur., 6/16:

Warm Up –

30s RBM

100m run

30s hammy stretch

100m run

30s couch stretch

100m run

10 air squats

Strength –

20 Rep

HBBS

WOD –

Fit:

21-15-9

Strict

Ring Row

Bench/Box Dips

Knee Raises above parallel

Perf:

21-15-9

Strict

Banded Pull Ups

Banded Ring Dips

K2E

Comp:

21-15-9

Strict

Pull Up

Ring Dips

T2B

Open Gym Suggested Work:

Olympic –

Split Jerk 5×3 @ 77.5%

(75% if you missed last week)

Gymnastics –

16 Mins OTM ALT

10-20 Pistols ALT

8 Burpees

Wednesday, June 15th WOD

IMG_5511

Workout for Wed., 6/15:

Warm Up – Dynamic WU

Bear crawls

Crab walk

Inch worm

Spider man

High knees

High skips

Broad jumps

Skill –

DB hang cleans

WOD –

Fit:

20 RFT

5 KBS (44/26)

3 push ups

1 clean

Perf:

20 RFT

5KBS (53/35)

3 box/pike HSPU

1 clean

Comp:

20 RFT

5KBS (70/53)

3HSPU

1 clean

Open Gym Suggested Work:

Strength –

9×3

Bench @ 80% OTM

Gymnastics –

2×30

ALT Oblique GHD

Tuesday, June 14th WOD

IMG_5128

Workout for Tue., 6/14:

Warm Up –

2 rounds

30s light saber stretch

30s RBM

10 PVC DLs

10 clean pulls

10 Front Squats

Strength / Oly –

Every Other Min x 10

1 high hang clean + 1 hang clean + 1 front squat + 1 jerk 

(building)

WOD –

Fit:

7 min AMRAP

12 Lunges

3 strict press @75%

12 sit ups

Perf:

7 min AMRAP

12 Lunges

3 strict press @ 75%

12 tuck crunches

Comp:

7 min AMRAP

12 Lunges

3 strict press @75%

12 Hollow Rock

Open Gym Suggested Work:

Oly –

Unbroken Complex:

3 (1 High Hang Clean Pull, 1 Hang Clean Pull, 1 Hang Power Clean, 1 Hang Clean, 3 FS) @ 60%

3 (1 High Hang Clean Pull, 1 Hang Clean Pull, 1 Hang Power Clean, 1 Hang Clean, 3 FS) @ 70%

3 (1 High Hang Clean Pull, 1 Hang Clean Pull, 1 Hang Power Clean, 1 Hang Clean, 3 FS) @ 75%

Endurance –

8 Tabata Sprints (Run)

Monday, June 13th WOD

IMG_5469

Workout for Mon., 6/13:

Warm Up –

3 rounds

200m run

10 Air Squats

20 PVC pass thrus

10 Wall OHS

Monster walk length of gym

WOD – “Nancy”

Comp:

5RFT

400m Run

15OHS 95/65

Perf:

5RFT

400m Run

15 OHS 75/55

Fit:

5RFT

400m run

15 OHS 65/45

Friday, June 10th WOD

IMG_4954

Workout for Fri., 6/10:

Warm Up –

200m Sprint

2×10 Banded Pull Aparts (OH & Fontal)

20 Banded Pass Throughs

30 Kip Swings

Then….

w/ Barbell

10 Barbell DLs

10 Barbell Clean Pulls (From Power Position)

10 Barbell Power Clean (From Power Position)

10 Barbell Power Clean (From Hang)

15 Push Jerks

WOD –

Fit:

5 RFT

9 Deadlift (95/65)

6 Hang Power clean (95/65)

3 Push jerk (95/65)

9 Knee Raises

6 Jumping Chin 2B

3 Jumping C2B

Perf:

5 RFT

9 Deadlift (135/95)

6 Hang Power clean (135/95)

3 Push jerk (135/95)

9 T2B

6 Chin 2B

3 C2B

Comp:

5 RFT

9 Deadlift (155/105)

6 Hang clean (155/105)

3 Push jerk (155/105)

9 T2B

6 C2B

3 Bar M.U.

Open Gym Suggested Work:

Oly –

5×3

Split Jerk @ 75 %

Thursday, June 9th WOD – No Open Gym

IMG_4820

Workout for Thursday, 6/9:

Warm Up –

2 Rounds

200m Row

20 Air Squats

10 PVC DLs

10 PVC Snatch Pulls (From Power Position)

10 PVC Power Snatch (From Power Position)

10 PVC Power Snatch (From Hang)

10 PVC Power Snatch (From Mid Shin)

(2nd Round w/Barbell)

WOD –

Fit:

Cash in – 800m Row (5 min cap. Rest remained of time)

Then…

26-20-14

Pistols ALT

Power snatch (75/55)

Burpee Broad Jumps (35”/25”)

Perf:

Cash in – 1000 Row (5 min cap. Rest remained of time)

Then…

26-20-14

Scaled Pistols ALT

Power snatch (95/65)

Burpee broad Jumps (50”/35”)

Comp:

Cash in – 1000 Row Sprint (5 min cap. Rest remained of time)

Then…

26-20-14

Pistols ALT

Power snatch (115/75)

Burpee broad Jumps (6’/50”)

Open Gym Suggested Work:

NO OPEN GYM this Thursday!

Wednesday, June 8th WOD

IMG_5594

Workout for Wednesday, 6/8:

Warm Up –

30 RBM

20 Air Squats

1:00 each Side Dynamic, Banded Lateral Runners stretch

15 Lateral Banded Air Squats

30 Pull Up Hang (Hold Hollow)

:30 Pull Up Hang (Hold Arch)

Then…

10 HBBS Reps

w/ empty

Barbell

Mobility –

Plantar, Hamstring Lax Smash

Strength –

20 Rep

HBBS

WOD – “Gymnasty Complex”

Fit:

3 Rounds max

(reduce by :20 per round)

1 min hollow Hold

1 Min Arch Hold

20 Seated L-Sit Reps

1 Min Plank Hold

1:30 Min HS Hold

1 Min Box Dip Hold

5-3-2 Lie to stand

(OR 3-2-1 Sled Pulls a ¾ – Full Body Weight)

Perf:

3 Rounds max

(reduce by :20 per round)

1 min hollow Hold

1 Min Arch Hold

:30 Seated L-Sit reps

1 Min Planche Hold

1:30 Min HS Hold

1 Min Ring Dip Hold

3-2-1 Rope climb (15’/10’)

Comp:

2-3 Rounds

(Decrease by :30 each round. Decrease L Sit by :10 per round)

1:30 Hollow Hold

1:30 Arch Hold

:30 L Sit hold

1:30 Planche Hold

1:30 HS Hold

1:30 Ring Dip Hold (palms forward)

3-2-1 Legless Rope Climb

Open Gym Suggested Work:

Strength –

9×3

Bench @ 77.5%