WOD

Today’s Training: 1-20-18

  METCON  For time with a partner: 100-80-60-40-20 Double Unders 50-40-30-20-10 Abmat Sit-ups Wallballs (20,14) Burpees Rx+: (30, 20 Wallball) L2: (14, 10) L1: (10, 8) 30:00 Cap **WHITEBOARD BRIEF** - Metcon: One athlete will work at a time, but come up with a plan on...

Today’s Training: 1-19-18

STRENGTH 1) Sumo Deadlift: 6 x 2 for Speed @70%, every 60s then 3 x 2 @80% for Speed-Strength, every 60s. - Reset on each rep. - Beginner: 5 x 5, focusing on perfect execution. Rest 90s. 2) Power Snatch + Overhead Squat: Work up to EMOM weight in 3-4 sets. Rest 60s....

Today’s Training: 1-18-18

 SKILL Gymnastics Skill Work EMOM 6: ODD Minutes: 20s Handstand Hold EVEN Minutes: 10 Pistols (total) (alternating or one side at a time). METCON AMRAP 20 w. a partner: 60s Row for Max Calories *1 Athlete rows 60s Max Cals while their partner rest for 60s. (60s...

Today’s Training: 1-17-18

    STRENGTH 1) Push Press: 1RM. Rest 2:00 - Take 8-10 sets and build to a 1RM. Sets may look like 3-3-2-2-1-1-1... - Beginner: 5 x 4-5 adding weight if form permits. - OR DB Neutral Grip Push Press: 4 x 6-8. Rest as needed. 2) Spend 10 minutes warming up power clean...

Today’s Training: 1-16-18

    METCON For time: 800 Meter Run 30 Box Jumps Over (24, 20) 30 Ball Slams (30, 20) 30 Burpees Rest 2:00 600 Meter Run 20 Box Jump Overs 20 Ball Slams 20 Burpees Rest 2:00 400 Meter Run 10 Box Jump Overs 10 Ball Slams 10 Burpees 30:00 Cap (including 4 mins of total...

Today’s Training: 1-15-18

 STRENGTH 1) Paused Front Squat: Work up to a 2RM. Rest 2:00 - 3 One Thousand Pause at the bottom of each rep - If you have chains or bands, use them. - Beginner: Perform sets of 5 working on perfect technique. Add weight only if form permits. Rest 90s between sets....

Today’s Training: 1-13-18

    METCON In teams of 3: AMRAP 13: 3 Power Cleans (135, 95) 6 Lateral Burpees 9 Air Squats *1 Athlete completes 1 Round while their partners rest. Rest 3:00 AMRAP 13: 3 Hang Power Cleans (135, 95) 3 Front Squats (135, 95) 3 S20H (135, 95) *One athlete completes a...

Today’s Training: 1-12-18

    STRENGTH/SKILL 1) EMOM 4: 2 Squat Clean + Jerk @80% of Last Monday. Rest 90s between EMOMs + add weight to bar 2) EMOM 3: 1 Squat Clean + Jerk @90% of 1RM. 3) Take 8 minutes and Warm-up Metcon Movements: METCON "Open WOD 14.1" AMRAP 10: 30 Double Unders 15 Power...

Today’s Training: 1-11-18

    METCON EMOM 30: Minute 1: 40s DB Renegade Rows (50, 30) Minute 2: 40s Mountain Climbers (2 count) Minute 3: 40s Alternating Weighted Step-ups (24, 20) Minute 4: 40s Hollow Rocks Minute 5: 40s DB Thrusters (50, 30) Minute 6: Rest *Athlete choice of DB weight today...

Today’s Training: 1-10-18

    STRENGTH 3 Position Snatch Skill Work 6 x 1 + 1 + 1 @50-60%. Rest 2:00 - high hang + hang + below the knee. - Same skill work done as last Thursday, but try to go slightly heavier today. METCON 3 Rounds of: 10 Strict Pull-ups 20 SDHP (53, 35) Run 400 Meters Rest...

Today’s Training: 1-9-18

    METCON "Filthy Fifty" For time: 50 Box jump (24, 20) 50 Jumping pull-ups 50 Kettlebell swings (35, 25) 50 Walking Lunges 50 T2B or Knee Lifts 50 Push press (45, 35) 50 Back Extensions (or supermans) 50 Wallballs (20, 14) 50 Burpees 50 Double unders *35:00 Cap...

Today’s Training: 1-8-18

    STRENGTH 1) Goodmorning: 5 x 5, adding weight if form permits. Rest 90s. 2) Squat Clean: Work up to desired weight to use used in metcon performing sets of 1-2 reps per set. Rest 60s. METCON "Zoro" In a 5:00 Window: Row 750 Meters Remaining time: Squat Cleans...