Workout Of The Day

Week of 11/19-11-23 WODS

(Mon)
WOD:

5×5 back squat at 85% of 1rm

Rest 2 mins between sets

Finisher

Straight bar bicep curls!!!!

(Tue)
WOD
Every 4 mins for 4 rounds

75 dus

10 clean and jerks (135/95)

Max burpee over bar

Rest 1 min between rounds

(Wed)
WOD

Build to heavy front squat

Build to heavy push press

Build to max thruster

(Thur)
WOD

One wod

8am!

(Fri)
WOD

30 t2b

20 db snatch one arm

20 db snatch other arm

50 db box step overs

20 db snatch one arm

20 db snatch other arm

30 t2b

Previous WODs

Thursday, January 28th WOD

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Happy Birthday to our special Bona Fide Spartan, Landon!!! 

Workout for Thu., 1/28:

Warm Up –

1 Min vertical slam ball jumps w/ Med Ball

2 min Non -seated box jumps

1 min static ring hold with external rotation

Mobility –

Plantar, glute and hamstring Lacrosse Smash

Strength –

7×3

Strict Press OTM

WOD –

Fitness Level    Performance Level    Competitor Level 
  3 Rounds for time   3 Rounds for time   3 Rounds for time
  17 Pull Ups + 17 Dips    14 Box Bar MU (or 2 legless rope climbs)   7 Ring or Bar MU
 55 Ab Mat Sit Ups   55 Ab Mat Sit Ups   35 GHD Sit Ups
  250ft. Bear Crawls    50 ft. Handstand Walk (or hs shifts on box)  100 ft. Handstand Walks  

Open Gym Suggested Work:

Olympic Lifting –

Split Jerk: 60%x3x2/70%x3/75%x4x2/80%x3/85%x2

Endurance –

50 Burpees to 45 lb Plate for time

Rest 3 Minutes

Repeat once. Go for negative split.

Wednesday, January 27th WOD

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Workout for Wed., 1/26:

Warm Up –

1 Min vertical slam ball jumps w/ Med Ball

2 min Non seated box jumps

1 min static ring hold with external rotation

Mobility –

Plantar and deltoid Lacrosse Smash

Strength –

12×2 HBBS OTM

WOD –

Fitness Level    Performance Level    Competitor Level 
  5 Rounds for time   5 Rounds for time   5 Rounds for time
  30 Ring Rows    20 Strict Pull Ups   3 Rope Climbs on 15′ rope 
 15 Burpee Box Jumps (20/16)   15 Burpee Box Jumps (24/20)   OR 5 Rope Climbs on 10′ rope
  100 Single Unders    50 Double Unders 15 Burpee Box Jumps (30/24)
 50 Double Unders

Open Gym Suggested Work:

Olympic Lifting –

1 C+J every 20 seconds at 65% for 10 minutes

Gymnastics –

Hollow Back Press Progression (Talk to Coach)

Tuesday, January 25th WOD

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Workout for Tue., 1/25:

Warm Up –

1 Min vertical slam ball jumps w/ Med Ball

2 min seated box jumps

1 min static ring hold with external rotation

Mobility –

Plantar, glute and hamstring Lacrosse Smash

Strength –

4RM Strict Press

(3 attempts E2MO2M)

 WOD – 

Fitness Level    Performance Level    Competitor Level 
  3 Rounds for time   3 Rounds for time   3 Rounds for time
  Run 400m (or row 500m)     Run 400m (or row 500m)   Run 400m (or row 500m) 
  40 KBS (35/26)   40 KBS (55/44)   50 American KBS (70/55)
  20 Games or Box Push Ups    Shallow HSPU   20 HSPU
Pike Push Up or Games PU

Open Gym Suggested Work:

Olympic Lifting –

Snatch – 60%x4, 70%x4, 75%x4x2, 80%x4, 85%x2

Gymnastics –

Your Planche and Front Lever Progression (Talk to Coach)

Monday, January 24th WOD

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Workout for Mon., 1/24:

Warm Up –

1 Min vertical slam ball jumps w/ Med Ball

2 min seated box jumps

1 min static ring hold with external rotation

Mobility –

Plantar Lacrosse Smash

Pass throughs/Dislocates

Banded pull aparts

Strength –

4 RM HBBS (3 attempts E2MO2M)

WOD –

21-15-9

For Time

  Fitness Level    Performance Level    Competitor Level 
  SDLHP (75/55)   SDLHP (95/65)   SDLHP (115/80)
  Knee Raises (above parallel)      K2E   T2B 
  OHS (75/55)   OHS (95/65)   OHS (115/80)
  Knee Raises (above parallel)    K2E   T2B

Cool Down – 

Lacrosse on upper body

Open Gym Suggested Work:

Olympic Lifting –

Clean 60% x 4/ 70% x 4/ 75% x4x2/ 80% x4/ 85%x2

Gymnastics –

 10 minute EMOM

10 x 5 Weighted  Strict Pull Ups

Friday, January 22nd WOD

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Workout for Fri., 1/22:

Warm Up –

Tabata D.U. + 1 Min Plank or Planche Hold

  Mobility –

Plantar Lacrosse Smash

Banded hip distraction

Overhead Distraction with External Rotation Bias

Shoulder banded pull aparts

Strength / Gymnastics –

Wrist Strength Progression

WOD –

For Time:

“Light at the end”  

  Fitness Level    Performance Level   Competitor Level 
  15-12-9-6-3   15-12-9-6-3   15-12-9-6-3
  Hang Power Clean (95/65)     Hang Power Clean (115/80)   Hang Power Clean (155/110) 
  Front Squats (95/65)   Front Squats (115/80)   Front Squats (155/110)
  Games Push Ups OR    Games Push Ups OR   Strict HSPU
  Box Push Ups   Pike Push Ups

Open Gym Suggested Workout:

Gymnastics –

Handstand Progression (Talk to Coach)

Thursday, January 21st WOD

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Workout for Thu., 1/21:

Warm Up –

Tabata D.U. + 1 Min Plank or Planche Hold

Mobility –

Plantar Lacrosse Smash and ankle distraction

Shoulder banded pull aparts and pass throughs

Strength – 

12×2 HBBS OTM

WOD –

8 Minute AMRAP

“Count by Twos… Part 1”

Count Up

2-4-6-8-etc

Each

Elite Level –

KB Swing (70/55)

Pull Ups

Box Jump (24/20)

Competitor Level –

KB  (55/45) 

Pull Ups

Box Jump

(24/20)

Performance Level –

KB (45/35)

Pull Ups

Box Jump (24/20)

Fitness Level –

KB (35/25)

Steep Ring Rows

Step Ups (W/double DB  15/10)

Score Written as total reps

Open Gym Suggested Work:

Olympic Lift –

Jerk: 60%x3x2/70%x3x2/75%x3/80%x3/85%x2

Gymnastics – 

Hollow Back Press Progression (Talk to Coach)

Wednesday, January 20th WOD

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Workout for Wed., 1/20:

Warm Up – 

Tabata D.U. + 1 Min Plank or Planche Hold

Mobility –

Plantar Lacrosse Smash

Strength –

5 RM Strict Press (3 attempts E2MO2M)

WOD –

“Karen+”

Elite Level –

150 WB (20/14)

90 DU

15 MU

Competitor Level –

150 WB

90 DU

5 Legless rope climbs

6 w/legs

Performance Level –

150 WB

90 DU

35 L Pull Ups

Fitness Level –

120 WB (14/10)

120 Singles

20 Pull Ups/Dips

Open Gym Suggested Workout:

Olympic Lifting –

16 OTM ALT

4 x Power C+J (80%)

3 Strict Pull Ups/3 Strict HSPU

Endurance –

Tabata Row

*You may notice a change in how we are writing up the WODs.  For example, we’ve added levels to help with scaling suggestions but don’t worry, everything (even the levels) is still scalable. We’ve also provided suggested workouts during Open Gym. We’ll explain more in class as well as send out an email with more details. 

Tuesday, January 19th WOD

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Workout for Tue., 1/19:

Warm Up –

Tabata D.U. + 1 Min Plank or Planche Hold

Mobility –

Plantar and Deltoid Lacrosse Smash

Strength –

5 RM HBBS (3 attempts E2MO2M)

WOD:

“Kiddy Kal”

10 minute EMOM:

5 burpees

Then Max Thrusters

(Score is thruster count)

Cool Down –

Lacrosse on upper Body

Monday, January 18th WOD – Healthy Lifestyle Challenge Kick Off!

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The 2016 Healthy Lifestyle Challenge starts today, 1/18!!

Be sure to sign up so you have the chance to win some amazing prizes! #changeyourlifein30days

Workout for Mon., 1/18:

Warm Up –

CF Warm Up

3 Rounds

8-10 Reps each

Pull Up

Push Up

Sit Up

Arch

Air Squat

Samson Stretch 30 Sec

Strength –

Deadlift

5RM

WOD –

Healthy Lifestyle Challenge Benchmark

CFT

500m Row

40 Air Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

After Bash-

Record & Document

Friday, January 15th WOD

RockyApollo

Bring-A-Buddy on Saturday, 1/16 at 9am! 

Members can bring a friend to workout for free!

Workout for Fri., 1/15:

Warm Up –

Dynamic Warm Up

Skill –

DUs

WOD –

100 Burpees

200 Double Unders

800M Run

(15 min. time cap)