WOD

Today’s Training: 7-29-17

Conditioning For time: “Team Helen” 3 Rounds w. a partner: Run 800 Meters 42 KBS (53, 35) 24 Pull-ups Then right into, “Team Annie” 50-40-30-20-10 Double Unders Abmat Sit-ups Rx+:(70, 53) (Bar Muscle-ups) 30:00 Cap – Alternate Scaling 800m Run = 1k Row, 2:00 Bike or...

Today’s Training: 7-28-17

Strength 1) EMOM 6: 2 Squat Snatches @75%. – +5% from last week – Reset on each rep. – Beginner: Snatch Grip Deadlift 4 Reps every minute. Reset on each rep. 2) EMOM 6: 4 Speed Front Squats @65% – +5% from last week – If able to use bands use 55% – Segway right into...

Today’s Training: 7-27-17

Skill Skill EMOM 8: ODD Minutes: 1 Monostructural Movement: ie. bike, row, running. This can also be done with double unders EVEN Minutes: 30s of Double Under or Triple Under Practice  Conditioning 5 Rounds of 45s work/15s Rest: 1a) Barbell Rows, Alternate Grips (95,...

Today’s Training: 7-26-17

 Strength 1) Shoulder Press: 1RM. Rest 2:00 – Take 8-10 sets – Beg: 5 x 5, adding. *Compare to Month 1/Week 1 2) Barbell Rows: 4 x 10. Rest 60-90s. Conditioning “Lungs” For time: Run 400 Meters 21 Wallballs (20, 14) 21 Burpees Run 400 Meters 15 Wallballs 15 Burpees...

Today’s Training: 7-25-17

 Conditioning 1) 5 Rounds of: 40 Yard Heavy Sled Push. Rest 60-90s. or Sledpull Powerwalk Alternate Option: Rowing Intervals: 5 x 400 meters. Rest 2:00 @80% Effort or Assault Bike: 4 x 60s. Rest 2:00 @80% Effort 2) 5 Rounds of: Chest Facing Wall Handstand Hold x...

Today’s Training: 7-24-17

Strength Conventional Deadlift against a band: 1RM. Rest 2-3:00 – Drape band over the bar – Higher your deadlift is the heavier band you should use. Beginner: Work on Deadlift Technique perform sets of 5 resetting on each rep with no band. Conditioning AMRAP 7: 12...

Today’s Training: 7-22-17

Partner Conditioning AMRAP 15 w. a partner: 20 Burpees 20 Alt. DB Snatches (50, 30) 200 Meter Medball Run (20, 14) Rest 3:00 AMRAP 15 w. a partner: 20 Single Arm DB Thruster 20 Reverse DB Lunge 20 Partner MB Sit Up *Scale weights as needed. **Training Intent:** –...

Today’s Training: 7-21-17

Strength 1) EMOM 6: 2 Squat Snatches @70%. – Reset on each rep. – Beginner: Snatch Grip Deadlift 4 Reps every minute. Reset on each rep. 2) EMOM 6: 4 Speed Front Squats @60% – If able to use bands use 50% Conditioning 4 Rounds, Rest 2:00 9 Deadlifts (225, 155) 12 T2B...

Today’s Training: 7-20-17

 Skill EMOM 8: ODD Minutes: 40s of Work on 1 Monostructural Movement: ie. bike, row, running. EVEN Minutes: 40s of Double Under or Triple Under Practice Conditioning 5 Rounds for total time: 15 Wallballs (20,14) Row 500 Meters or Run 400 Meters Rest 1:00 between...

Today’s Training: 7-19-17

 Strength Bench Press: 1RM. Rest 2-3:00. – Beg: 7 x 4, adding weight if form permits. – Progressively build to a 1RM performing set of 5-3-3-2-1-1-1… – Don’t spend too much energy on higher rep sets. Conditioning For time: 3 Rope Climbs 21 Burpees 21 KBS (53, 35) 3...

Today’s Training: 7-18-17

Conditioning AMRAP 22 in teams of 2: 50 Walking Lunges (BW) 200 Meter Run 50 Abmat Sit-ups 200 Meter Run 50 Double Unders *One person works. Split as needed. L2: (Double Under Attempts) L1: (Single Unders x 2) Alternate Options: 200m Run = 250m Row, 30s Bike or Ski...

Today’s Training: 7-17-17

Strength Back Squat: 1RM. Rest 2-3:00 – Beg: Work up to a challenging set of 4-5. Rest 2:00 – Sets should look like: 3@50%, 3@60%, 2@70%, 1@80%, 1@85%, 1@90%, 1 @95%, 1@95+%, and so on. Conditioning “Cluster F” EMOM 10: Minute 1: 1 Squat Clean Thrusters (135, 95)...

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