Category Workouts

14
Nov

WOD 11.14.2018

Push Jerks 3,3,2,2,1,1,1 *from racks build to heaviest 3 x 2 jerk supports *hold for 3 seconds. Heavy** https://www.youtube.com/watch?v=KVW245qK5-0 7 x 1 Clean Pull + 1 Power Clean *building to heaviest 3x 60sec side plank hold (each side) x25 flutter kicks

13
Nov

3 Rounds 40 Wallballs 30 Dubs 30/20 cal bike 10 Curtis press 115#/75# (pc, lunge forward L + R, push press )

12
Nov

WOD 11.12.2018

3x 5 High Hang Muscle Snatch + 5 Snatch Grip Behind The Neck Press 5x 1 Snatch Lift off to 1” off ground and hold for three seconds + 1 Snatch building “Viper” For Time: 60/42 Calorie Row 50 Box Jump Overs (24/20) 40 Toes to Bar 30 Power Snatches (115/80)

9
Nov

WOD 11.9.2018

AMRAP in 20 minutes 33 calorie Row 15 Deadlifts (225/155 lb) 4 Rope Climbs Cash out: 4×10 DB bench press 2x1x1( L+R together then leave L up press right then leave right up press left)

8
Nov

WOD 11.8.2018

Back Squat: 5x 2 (3 second pause back squats ) + 1 back squat 4 Rounds 30/20 Bike Cal 20 pump sit ups 400M run

7
Nov

WOD 11.7.2018

3×3 Muscle Snatch 3×5 High hang jump and shrug (focus on leg drive) 3×3 Power Snatch from below the knee 10-9-8-8…1 Hang Power snatch 1-2-3-4…10 CTB Pull Ups

6
Nov

WOD 11.6.2018

5×3 In the hole front squats 9-15-21-15-9 Push Press 115#/75# **50′ front rack lunges before every set**

5
Nov

WOD 11.5.2018

Strength: 3×3 reps each, 3×2 reps each, 3×1 rep each Power Clean + Dip + Pause Split Jerk (pause in split for 3 seconds) AMRAP 15: 30 dubs 10 power cleans 30 dubs 10 Hang squat cleans 30 dubs 10 push press 30 dubs 10 thrusters **all DB 50#/35#**

2
Nov

WOD 11.2.2018

Every 90 seconds for 30 min (5 rounds) Station1: 17/12 bike cal Station 2: 10 burpee box jump overs Station 3: 200m run Station 4: 20 DB front rack walking lunge steps 53#/35#

1
Nov

11.1.2018

Death by Day: Choices: Back squat, front squat, thruster, strict press, push press, Handstand Push Up, Push up, Power Clean, Power Snatch, Pull up (strict, kip or butterfly) **if you fail drop down 2 rep counts and finish the rest of the minutes at that**

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