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

  • Tuesday 2/20/2018

    A. Deadlift 

    85% 1x2 90% 1x2, 93% for 1x2, 95% 1x1, work up if feeling good


    superset
    4x5 prisoner jump squats



    C. Conditioning
    EMOM8:
    120m Row + 6 Russian KB Swings RX: 70/55 SX: 55/35 or as needed

  • Monday 2/19/2018

    A. Gymnastics Strength Work:


    10x1 Rope Climbs 



    **OPEN WORKOUT 


    Open 13.2


    AMRAP10
    5 Shoulder to OH 115/75
    10 Deadlifts 115/75
    15 Box Jumps 24/20

  • Friday 2/16/2018

    A. Gymnastics Strength Work:

     6x2 Ring?Bar dip negatives 



    **OPEN WORKOUT
    15.5
    27-21-15-9 reps for time of:
    Row (calories)
    Thrusters

  • Thursday 2/15/2018

    A. Snatch 

    70% x2

    75% x2

    80% x 1

    85% 2x1 



    B. Conditioning 


    2 Rounds for Time:
    30 Power Cleans RX: 135/95 SX+: 115/75 SX: 75/55 or as needed
    400m Run

  • Wednesday 2/14/2018

    A. Back Squat 

    80% for 6x2



    B. Conditioning 


    "The Ghost"
    6 sets:
    1 minute burpees
    1 minute double unders
    1 minute row for cals
    1 minute rest

  • Tuesday 2/13/2018


    10x100m Run Sprints resting 2 minutes b/t

  • Monday 2/12/2018

    A. Bench Press - 80% for 6x2



    B. Muscular Imbalances superset with 2 rounds of the bench press


    2 sets:
    20 Band Pull Aparts
    10 KB High Pulls


    C. Conditioning 


    3 Rounds for Time:
    15 Deadlifts 185/135
    15 Ring Dips *scale for skill level
    20 Box Jumps 24/20

  • Friday 2/9/2018

    A. Deadlift 

    80%x3

    85%x3

    90% for 2x1



    B. Conditioning 


    7 Rounds for Time:
    7 Front Squats RX+: 155/115 (from ground) RX: 135/95 SX: 115/75 or as needed
    7 Burpees
    7 Strict Pull-ups



    C. Muscular Imbalances


    1 set -
    Bilateral Farmer Carry x200m

  • Thursday 2/8/2018

    A. Gymnastics Strength Work:


    10x1 Rope Climbs 



    **OPEN WORKOUT
    17.5
    10 rounds for time of:
    9 thrusters RX: 95/65 SX: 65/45
    35 double-unders SX: singles

  • Wednesday 2/7/2018

    A. Clean and Jerk 

    70% x2

    75% x2

    80% x 1

    85% 2x1 



    B. Conditioning 


    5 Rounds for Time:
    5 Power Snatch RX:125/85 SX: 75/55 or as needed
    10 Box Jump Overs 30/24

  • Tuesday 2/6/2018

    A. Back Squat 

    90% for 2x1

    93%2x1

    work up if feeling good

    then 75% 2x3 2 sec speed pause squats 



    B. Conditioning 


    For Time:
    Row 1000m
    50 Chest to Bar Pull-ups SX: chin over bar or seated jacknife pull-ups

  • Monday 2/5/2018

    5 Rounds:

    AMRAP3
    7 Kettlebell Swings RX: 70/53 SX+: 53/44 SX: 44/35 or as needed 


    10 Wall Balls RX: 20/14 to 10' target SX: 14/10 to 9' target


    25 Double Unders 


    Run 150m

    **Rest 3 minutes b/t rounds
  • Friday 2/2/2018

    Buy In: 500m Row (arms only)


    then
    3 Rounds:
    20 Hand Release Pushups
    10 Front Squats RX: 135/95 (from ground) SX: 115/75 or as needed
    10 Shoulder to OH RX: 115/75 (from ground) SX: 65/55 or as needed


    then
    Cash Out: 50 Air Squats

  • Thursday 2/1/2018

    A. Bench Press - 75% for 5x3 


    superset


    Bent Over Single Arm DB Row 5x8 each arm



    C. Conditioning


    6 Rounds:
    30 seconds situps
    30 second rest


    Rest 2 minutes


    5 Rounds:
    30 seconds AFAP Row
    30 seconds rest

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