Workout of the Day
Tuesday 09.29.15
Skill/Strength/Buy-in: Front Squat 1RM WOD: EMOM 15 1. Thrusters 85/55 2. Burpees 3. Double Unders Aim for a minute of continuous work rather then burning out and having to rest. Minute one do Thruster. Next minute Burpees. Next minute Double Unders. Then back to...
Monday 09.28.15
Skill/Strength/Buy-in: Muscle-up transition practice WOD: 100 Pull-up EMOM 10 Goblet Squats HAPPY WODDING!!
Friday 09.25.15
Skill/Strength/Buy-in: Review Snatches and Cleans At 60-70% of 1RM 3 sets: 3 position Squat Snatches: 2 reps at each position (2 power, 2 hang, 2 full) 3 sets: 3 position Squat Cleans (2 power, 2 hang, 2 full) *Goal should be to get all 6 reps in one set unbroken. If...
Thursday 09.24.15
Skill/Strength/Buy-in: Group stretch (10 min) *Shoulders, forearms, legs WOD: AMRAP 5 30 Double Unders {or 30 Singles} 15 Sit-ups {or 7 GHD} -rest 2 min- AMRAP 5 5 HSPU 5 T2B -rest 2 min- AMRAMP 5 10 KBS 10 Air Squats -rest 2 min- AMRAP 5 10 Burpees 5 Dips HAPPY...
Wednesday 09.23.15
Skill/Strength/Buy-in: 4 sets of FS/BS 4/8 70-80% of Front Squat max 15-30 seconds of rest from Front Squat to Back Squat. This should be heavy and exhausting WOD: 800m run 50 Sit-ups {or 30 GHD Sit-ups} 600m run 40 Burpees {preferably with a target } 400m run 30...
Tuesday 09.22.15
Skill/Strength/Buy-in: Hang Power Clean and Push Jerk review WOD: "DT" 5 RFT 12 Deadlifts 155/110 9 Hang Power Cleans 6 Push Jerks HAPPY WODDING! In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his...
Monday 09.21.15
Skill/Strength/Buy-in: 20 min 3 Front/6 Back squats at 80-90% of max Front Squat -Do 3 Front Squats, rack it, rest 20-30 seconds max then 6 Back Squats WOD: AMRAP 15 Teams of 2 5 Thrusters 95/65 5 C2B 10 Thrusters 10 C2B 15 15 20 20 Etc HAPPY...
Friday 09.18.15
Skill/Strength/Buy-in: Hand stand work/ Hand stand taps/ Hand stand walk WOD: AMRAP 5 5 Hang Power Snatches 115/75 5 Burpees over the bar -rest 3 min- AMRAP 5 400m run KBS rest of the time -rest 3 min- AMRAP 5 Target Burpees HAPPY WODDING!!
Thursday 09.17.15
Skill/Strength/Buy-in:{aka Warm up} 5 min light warm up 5 min of stretching (shoulders & legs) 5 min of warming up to S2OH weight WOD: 1000m row 20 S2OH 135/95 40 Pull-ups Rest till 15:00 minute mark 500m row 10 S2OH 20 Pull-ups Rest till 25:00 minute mark AMRAP...
Wednesday 09.16.15
Skill/Strength/Buy-in: Double Unders WOD: 4 RFT 15 WBS 25 Sit-ups or 15 GHD Sit-ups 50 Double Unders HAPPY WODDING!!