WOD

Today’s Training:9-9-17

Conditioning “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 L2: (40 Reps...

Today’s Training: 9-8-17

 Strength 1) Power Snatch: 8 x 2 @70-75% for all sets. Rest 90s. 2) Speed Back Squat: 5 x 5 @60%. Rest 90s. 3) RDLs: 4 x 8, adding weight each set. Rest 90s. 4a) Reverse DB Lunges: 3 x 8 ea. Rest 60s. 4b) Banded Ab Pulldowns: 3 x 20-25. Rest 60s. 5) Glute March: Max...

Today’s Training: 9-7-17

Conditioning Teams of 3: 30:00 Max Meters on the Rower *Split work however needed. *Score = total meters **Training Intent ** – Metcon: This workout is all about strategy. Teams that partition work the best will have the higher totals. This is great aerobic piece that...

Today’s Training: 9-6-17

Strength Floor Press: Work up a 1RM. Rest 2:00 Beginner: Heavy set of 5. Conditioning EMOM 20: Minute 1: 2 Rope Climb Minute 2: 8/5 Handstand Push-ups Minute 3: 12 Hollow Rocks Minute 4: 15 Goblet Squats (53, 35) Minute 5: 40s Assault Bike, Ski Erg, Farmer Carry, or...

Today’s Training: 9-5-17

 Conditioning Every 5:00 x 5 Sets: 100 Meter Sledpush (empty) 10 C2B Pull-ups 10 Hang Power Cleans (135, 95) 10 S20H (135, 95) L3: (Regular Pull-ups) (115, 75) L2: (Band Assisted Pull-ups) (95, 65) L1: (Ring Rows) (35, 25 Russian Swing for HPC) (65, 35) *Alternate...

Today’s Training: 9-2-17

Conditioning AMRAP 30 w. a partner: 800 Meter Run 30 Front Squats (115, 75) 800 Meter Run 30 Pull-ups Rx+:(135, 95) (C2B Pull-ups) L3: (95, 65) L2: (75, 55) (Band Assisted Pull-ups) L1: (35, 25 Goblet Squat) (Ring Rows) **Training Intent** – Metcon: Split work into...

Today’s Training: 9-1-17

Strength 1) Speed Deadlift against a band: 10 x 2 @55%, every 60s. 2) Seated Box Jumps: 4 x 3. Rest 60s. Conditioning “Rowing Grace” 3 RFT: 500 Meter Row 10 Clean and Jerks (135, 95) L3: (115, 75) L2: (95, 65) L1: (75, 55) 12:00 Cap Beginner Option: 3 RFT: Row 500m 15...

Today’s Training: 8-31-17

 GPP with a partner:  10:00 of Max Distance Farmer Carry, AHAP. *One person works. Rest athlete will complete 1 TGU on each arm with a weight of their choice. Conditioning EMOM 20: Minute 1: 15 Barbell Rows (115, 75) Minute 2: 15/12 T2B Minute 3: 10 Alternating...

Today’s Training: 8-30-17

Strength Weighted Close Grip Chin-up: 5-4-3-2-1. These can be done with weight, bodyweight, or partner assisted. Whichever option you choose sets should challenging so whatever you have to do to make each set progressively harder do so. Rest 90s-2:00 between sets....

Today’s Training: 8-29-17

 Conditioning “Michael” 3 RFT: Run 800 Meters 50 Back Extensions (or supermans) 50 Abmat Sit-ups 25:00 Cap L2: (Run 600m) (30 Reps per movement) L1: (Run 400-600m) (25 Reps per movement) Finisher 1a) Single Leg RDLs: 3 x 10 ea. Rest 60s. 1b) KB or DB Split Squat: 3 x...

Today’s Training: 8-28-17

 Strength, Front Squat: 1RM. Rest 2-3:00. – 8-10 Singles progressively adding weight each set. Conditioning “Dead Ball” 5 RFT: 10 Deadlifts (185, 125) 20 Wallballs (20, 14) Rest 2:00 Rx+:(225, 155) L3: (185, 125) L2: (155, 105) (14, 10) L1: (135, 95) (10, 8) Score =...

Today’s Training: 8-26-17

Metcon Team Conditioning 5 RFT in teams of 3: 33 KBS (53, 35) 33 Box Jumps (24, 20) 33 Pull-ups 800 Meter Run 35:00 Cap **Training Intent** – Metcon: Unlike Tuesday conditoning the intent here is to split work into smaller sets to maintain a higher level of intensity....

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