Workout of the Day (W.O.D.)

  • Friday 4/20/2018

    A. Deadlift


    80% 7x2



    B. Conditioning:


    On a 3 minute Clock:
    40 Double Unders
    20 Pull-ups
    AMRAP Wall Balls

    Rest 1 minute

    On a 3 minute Clock:
    40 Double Unders
    20 Pull-ups
    AMRAP Calorie Row

    Rest 1 minute

    On a 3 minute Clock:
    40 Double Unders
    20 Pull-ups
    AMRAP Push Jerk RX: 75/55 SX: 45/35

  • Thursday 4/19/2018

    A. Gymnastics Strength Work:


    Accumulate 6:00 in inversion
    *headstand, handstand, walk, parallettes, blocks, wall etc. just 6:00 upside down



    B. Conditioning:


    21-15-9
    SDLHP RX+: 135/95 RX: 115/75 SX: 75/55 or as needed
    Ring Dips
    *10 minute Cap

  • Wednesday 4/18/2018

    A. Clean and Jerk


    80% 6x1 EMOM



    B. Conditioning:


    2 minutes max situps

    Rest 2 minutes

    Max Unbroken Wall Balls **same as 3/7-- compare scores


    Cash Out:
    1 x 100m Unilateral Farmer Carry (per arm)

  • Tuesday 4/17/2018

    A. Front Squat


    80% 2x3, 85% 2x2, 88% 1x2



    B. Conditioning:


    For Time:
    50 Air Squats
    40 Ab-mat Situps
    30 Hand Release Push-ups
    20 Burpees over the Bar
    10 Thrusters RX: 135/95 SX: 95/65 or as needed
    500m Row

  • Monday 4/16/2018

    "Jack"


    AMRAP20


    10 Push Press RX: 115/85
    10 Kettlebell Swings RX: 53/35
    10 Box Jumps RX: 24/20

  • Friday 4/13/2018

    "Cindy"


    AMRAP20


    5 Pull-ups
    10 Push-ups
    15 Air Squats

  • Thursday 4/12/2018

    A. Bench Press
    80% 7x2



    B. Conditioning:
    10x100m Row Sprints resting 90 seconds b/t sets

  • Wednesday 4/11/2018

    A. Gymnastics Strength Work:
    Work up to a Heavy 3 Rep Strict Press
    ~Rest 2:00
    As many Unbroken sets of HSPU in 5:00 as Possible



    B. Conditioning:
    AMRAP5:
    5 Burpees
    5 Ring Dips

    Rest 5 minutes

    AMRAP5:
    3 Bar Muscle Ups
    9 Toes to Bar

  • Tuesday 4/10/2018

    A. Snatch

    80% 6x1 EMOM



    B. Conditioning:


    3 Rounds:
    50 Double Unders
    10 Pistols (5 each leg)



    Cash Out:
    3x40 yard Bilateral Farmer Carry 

  • Monday 4/9/2018

    A. Back Squat


    80% 2x3, 85% 2x2, 88% 1x2


    B. Conditioning:


    AMRAP9:
    3 Power Cleans RX+: 165/115 RX: 135/95 SX: 115/75 or as needed
    6 Box Jumps RX: 30/24 SX: 24/20 or as needed
    9 Ring Rows RX: w/feet horizontal

  • Friday 4/6/2018

    A. Front Squat


    80% 2x3, 85% 2x2, 88% 1x1, 90% 1x1



    B. Conditioning:


    AMRAP10
    150m Row
    10 Burpees

  • Thursday 4/5/2018

    "Hotshots 19"


    6 Rounds for Time:
    30 Air Squats
    19 Power Cleans 135/95**
    7 Strict Pullups
    400m Run

  • Wednesday 4/4/2018

    A. Deadlift


    75% 8x2



    B. Conditioning:


    5 Rounds for Time:
    6 Wall Balls 30/20 to 10'
    10 (5 each arm) alternating DB Snatches RX: 70/55 SX: 55/35 or as needed

  • Tuesday 4/3/2018

    A. Gymnastics Strength Work:


    8x 2 Strict HSPU
      *Add deficit if needed; scale with 2 negatives


    then


    3 Rounds
    7 DB Cleans RX: 50/35 SX: 35/20
    7 HSPU



    B. Conditioning:


    AMRAP12
    12 Ball Slams 30/20
    12 Box Jumps RX: 24/20 SX: as needed
    12 KB Swings RX: 53/35 SX: 44/26

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