Workout of the Day
Wednesday 01.20.16
Skill/Strength/Buy-in: Push Jerks Build to a heavy 3 --then-- 5x5 @ 80% WOD: WZA #5 6 minutes to complete-- 3-2-1 Legless Rope Climbs Squat Cleans 205/145 Dumbbell Squat Snatch 60/40 {each arm} ---2 min rest--- 6 minutes to complete-- 50 Clean & Jerks 95/65 **1...
Tuesday 01.19.16
Skill/Strength/Buy-in: Core 50-40-30-20-10 Tuck jumps Sit-ups WOD: Teams Of 3 100 Box Jumps 100 KBS 55/35 100 Goblet Squats 100 Burpees 1 person works 1 person rest 1 person holds locked out dip position ***switch every time the person breaks the hold*** HAPPY...
Monday 01.18.16
No 0530 class today due to the holiday. Enjoy sleeping in. 🙂 Skill/Strength/Buy-in: Back Squats 5x5 @5% of your 95% WOD: WZA#6 30 Med Ball Cleans 20/14 30 Toes to Bars 30 Chest to Bars 30 Med Ball Cleans HAPPY WODDING!!
Friday 01.15.16
Skill/Strength/Buy-in: Double Unders EMOM 10 Station 1- 30 Double Unders Station 2- 10 Burpees WOD: EMOM 18 Station 1- 15 Deadlifts 115/75 Station 2- 12 Hang Power Cleans 115/75 Station 3- 30-second Deadlift hold 115/75 HAPPY WODDING!!
Thursday 01.14.16
Skill/Strength/Buy-in: Back Squats 3 @ 81% of your 95% 2 @ 85% of your 95% 3x2 @ 88% of your 95% WOD: 60 Sit-ups 50 WBS 20/14 40 Box Jumps 24/20 30 KBS 53/35 20 T2B 10 Walking Lunges (per leg) with kettle bell HAPPY WODDING!!
Wednesday 01.13.16
Skill/Strength/Buy-in: Pistol review 1-2-3-4-5-4-3-2-1 Pistols (left and right=1) Chest to bars *advanced athletes do Muscle-ups* WOD: 5 RFT 3 Rope Climbs 25 Sit-ups 8 Clean and Jerks 135/95 30 Double Unders HAPPY WODDING!!
Tuesday 01.12.16
Skill/Strength/Buy-in: Back Squats 5x5 @72.5% of your 95% WOD: 21 calorie row 15 Thrusters 115/75 9 Bar-facing Burpees 15 Power Snatches 115/75 21 calorie row Rest 3 minutes 21 calorie row 15 Thrusters 115/75 9 Bar-facing Burpees 15 Power Snatches 115/75 21 calorie...
Monday 01.11.16
Skill/Strength/Buy-in: L-holds, hanging from the bar 10 sets 15-second hold, 45-second rest WOD: AMRAP 23 5 strict Chin-ups 10 Sumo Deadlifts 185/135 15 calorie row or 10 calories on bike **1 min rest after every round** HAPPY WODDING!!
Friday 01.08.16
Skill/Strength/Buy-in: Back Squat 3 reps at 81% 2 reps at 85% 3x1 at 88% WOD: 50 cal row 40 DB Snatches 50/30 30 Goblet Squats 50/30 20 WBS 10 Man-makers 50/30 HAPPY WODDING!!
Thursday 01.07.16
Skill/Strength/Buy-in: Kipping/Pull-ups practice and efficiency WOD: 3 rounds 10 KBS 10 Thrusters 10 Pull-ups --then-- 3 rounds 15 WBS 2 Rope Climbs HAPPY WODDING!!