Category: Workout of the Day

  • August 15, 2013

    Strength

    Push Press 5×3

     WOD

    10-9-8-7-6-5-4-3-2-1 of

    Thrusters 95/65lbs
    CTB Pull-Ups

    Off Ramp WOD

    10-9-8-7-6-5-4-3-2-1 of

    Thrusters 
    Pull-Ups

     

     

  • August 14, 2013

    Strength

    Deadlift  3×1  at around 90%. Move on to a 1RM attempt if there is time remaining.  

    If you’re new to lifting work up in sets of 3-5 to a moderately heavy weight.

    WOD

    AMRAP in 15 Minutes

    200M Run
    15 Push-Ups
    10 Power Cleans 155/105

    Off Ramp WOD

    200M Run
    15 Push-Ups
    10 Hang Power Cleans 

  • August 13, 2013

    Strength

    8×3 Weighted Pull-Ups 

    Try to add some weight from last time or set a benchmark today. If you’re working the bands do 8 sets with a band that gets you into 3-5 reps at max effort.

    WOD

    3 Rounds of the following with  1 Minute on each station. 1 minute rest between rounds.

    Burpee
    Box Jump 24/20″
    Row for Calories
    Sit-Ups
    Dumbbell Snatch 40/30lbs

    Off Ramp WOD 

    Work the same movements today and scale by rounds if needed! 

     

  • August 12, 2013

    Strength

    Back Squat 3×1 ~  90% then work up to 1RM if you have time remaining.

    Beginners work up in sets of 3-5 to a moderately heavy weight. 

    WOD

    AMRAP in 10 Minutes 

    5-10-15-20-25 … 

    Kettlebell Swings 24/16kg
    Goblet Squats 24/16kg

    Off Ramp WOD

    AMRAP in 10 Minutes 

    5-10-15-20-25 … 

    Kettlebell Swings 
    Air Squats (to target)

     

     

  • August 11, 2013

    WOD

    For time

    400M Run

    then

    21-15-9 of 

    Power Snatches 135/95lbs
    Box Jumps 30/24″  

    then

    400M Run

    Off Ramp WOD

     

    Work the same movements today but use an unloaded bar or a very light weight!

     

  • August 10, 2013

    Strength

    3 x through each 

    1 Minute Handstand Hold
    1 Minute Plank Hold

    Then

    3×5 Skin the Cats
    Or
    3×5 Knees to Elbows on Rings 
    3×5 Barbell Roll-Out

    WOD

    For time

    10-1
    Chest To Bar Pull-Ups
    1-10
    Dumbbell 
    Squat Clean Thrusters 40/30lbs

    Off Ramp

    10-1
    Pull-Ups
    1-10
    Dumbbell Thrusters 40/30lbs

  • August 9, 2013

    Strength

    EMOM 16 Minutes 

    Odd 3 x Jerks ~ 50-60% of your 1RM

    Even Max sustainable set of Toes To Bar/KTE

    WOD

    ARMAP in 12 Minutes

    10 Deadlifts 115/75lbs
    10 Push Press 115/75lbs
    10 Lunges 115/75lbs

  • August 8, 2013

    Skill

    Front Squat 5×2 @ 80% of 1RM

    If you’re new to squatting work up to a moderate weight in sets of 3-5

    WOD

    3 Rounds for time
    10 Power Cleans 135/95lbs
    20 2-Count Mountain Climbers

    Off Ramp WOD

    Be conservative when choosing your weight!

  • August 7, 2013

    Strength

    EMOM for 16 Minutes
    Odd Max Sustainable Set of Strict Pull-Ups
    Even Max Sustainable Set of Strict Push-ups

    WOD

    AMRAP in 10 Minutes of
    30 Kettlebell Swings 24/16kg
    60 Double Unders 

    Off Ramp WOD

    AMRAP in 10 Minutes of
    20 Kettlebell Swings
    10 Double Unders or 60 Single Unders

    As always, scale the weight and sets to a number that is manageable. 

     

  • August 6, 2013

    Strength

    Squat Snatch:

    Work up to 80% of your 1RM and make 3 Singles at that weight.  Work up to a 1RM attempt if there is time remaining. 


    If you are new the the snatch work the following progression  Power Snatch+Overhead Squat.   Increase load when you can catch the bar in the squat.  Start light and do 3 singles at each weight.

     

    WOD

    AMRAP 15 Minutes

    21 Wall Ball 20/14lbs
    15 Burpees
    9 T2B

    Off Ramp

    AMRAP 15 Minutes

    21 Air Squats toTarget
    15 Burpees
    9 Knees To Elbows