Workout of the Day
Tuesday 12.22.15
Skill/Strength/Buy-in: Kipping / Muscle-up practice Those that are proficient at Muscle-ups: 4 sets 5 Strict Pull-ups 4 Butterfly Pull-ups 3 Butterfly C2B 2 Bar Muscle-ups WOD: "JACKIE" 1000 meter row 50 Barbell Thrusters 30 Pull-ups Cash Out of 20 Burpees HAPPY...
Monday 12.21.15
Skill/Strength/Buy-in: Back Squat set 1: 5 reps as heavy as possible set 2: 4 reps AHAP set 3: 3 reps AHAP set 4: 2 reps AHAP set 5: 1 rep AHAP 3 minute rest in between sets WOD: AMRAP 9 20 Double Unders 10 Hang Power Snatches 115/75 20 Double Unders 10 T2B HAPPY...
Friday 12.18.15
Skill/Strength/Buy-in: Toes to Bar WOD: "NATE" AMRAP 20 2 Muscle-ups 4 HSPU 8 KBS 70/55 Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son...
Thursday 12.17.15
Skill/Strength/Buy-in: Back Squat 4 sets 4x5 Back Squats at 60% of your 1RM 30 seconds rest after every set of 5 3 min rest after every total set {80 Squats total} WOD: "Annie" 50-40-30-20-10 Double Unders Sit-ups HAPPY WODDING!!
Wednesday 12.16.15
Skill/Strength/Buy-in: Floor Press Find 3 RM, then 5x5 at 85% WOD: "Helen" 3 RFT 400m run 21 KBS 55/35 12 Pull-ups HAPPY WODDING!!
Tuesday 12.15.15
Skill/Strength/Buy-in: Front Squat 1RM WOD: 20 Back Squats 225/155 150 Double Unders 15 Back Squats 255/170 100 Double Unders 10 Back Squats 275/185 50 Double Unders HAPPY WODDING!!
Monday 12.14.15
Skill/Strength/Buy-in: Handstand Push-ups WOD: 3 Sets 500m row sprints {Rest 1 for 1 between sets. Your rest is however long it takes to row} -3 min rest- 3 Sets 40 calorie row {Rest 1 for 1 between sets. Your rest is however long it takes to row} HAPPY...
Friday 12.11.15
Skill/Strength/Buy-in: Establish 5RM Back Squat. Goal should be 85% of your 1RM. WOD: Teams of 2 10 RFT 2 Rope Climbs 10 Burpees 12 WBS 14 Pull-ups 16 V-ups or GHD sit-ups HAPPY WODDING!
Thursday 12.10.15
Skill/Strength/Buy-in: 15 min to build to a heavy 3 rep Push Jerk ...then 5x3 at the same weight *heavy 3 rep does not mean 3 rep max. You should be able to complete all 5 sets but it should be challenging. WOD: 40 calorie row 30 Clean and Jerks 135/95 40 calorie row...
Wednesday 12.09.15
Skill/Strength/Buy-in: 3 sets starting at 60%, work up in weight on each set 3 position Snatches (full/hang/power), 2 reps at each position {6 reps per set...18 total} WOD: 20 Pistols 10 Snatches 135/95 16 Pistols 8 Snatches 12 Pistols 6 Snatches 8 Pistols 4 Snatches...