Workout of the Day

July 20th, 2018

 
Work Out of the Day
For time: (25 minute cap)
10 Strict Handstand push-ups
20 Pull-ups
30 Wallballs 20/14
40 Power cleans 135/95
50 Burpees
60 Russian Kettlebell Swing 53/35

Post to Wodify

 


July 19th, 2018

 

Work Out of the Day

Strength
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 2 reps
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 2 reps
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Lift-Offs + Snatch
The load should built throughout the 18 minutes of this session, from approximately 65-85%.
WOD
Five rounds for time of:
10 Hang Power Snatches (95/65 lbs)
30 Double-Unders

post to Wodify


July 18th, 2018

 

Work Out of the Day

5 rounds for time:
Run 300m or Row 300m
15′ Rope climb, 3 accents
30 Sit-ups
15 Hand release push-ups

 


July 17th, 2018

 

Work Out of the Day

Work up to a 1RM Clean & Jerk,
then…
AMRAP in 3 minutes of:
5 Toes to bar
4 Ring dips
3 Clean & jerk 135/95
Rest 5 minutes then repeat AMRAP
-CF Linchpin
Post to WODify

July 16th, 2018

 

Work Out of the Day

Back Squat
3-3-3-3-3, reps
WOD
Alternating Tabata x 8 minutes:
Back Squat 45/35
Double-unders

Post to wodify

 

 


July 13th, 2018

 

Work Out of the Day

“Saman”
For time: 
8 rounds
13 Deadlifts 185/125
17 Wallballs 20/14

400m Run

Workout explained

8 rounds:
The boys were 3.2 km inside the cave. 400m x8 +3.2
13 deadlifts
For the kids and their coach
17 Wallballs 
For how many days they were in the cave

Post to WODify


July 12th, 2018

 

Work Out of the Day

Skill/Strength
EMOM x 20 min
Min 0:00-4:00
Snatch x 3
Min 5:00-9:00
Snatch x 2
Min 10:00-15:00
Snatch x 1 rep every 30 seconds
Min 16:00- 20:00
Snatch x 5
WOD
AMRAP in 10 minutes
Box Jump (Step Down) 24/20

Post to Wodify


July 11th, 2018

 

Work Out of the Day

“Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

 

 


June 10th, 2018

 

Work Out of the Day

Strength
Every 90 seconds for 8 sets
Clean + Hang Clean + Front Squat
WOD
For time: (Time Cap 17 minutes)
50/40 Calorie Row/Bike/
20 Power Cleans (155,105)
100 Double Unders
10 Power Cleans

Post to Wodify


July 9th, 2018

 

Work Out of the Day

Strength
Shoulder Press
5-5-3-3-1-1-1, reps
WOD
In teams of 2, You go I go
Amrap in 15 minutes
For Max reps
Sprint 100m or Row 150m 
7 Bar Facing Burpee
Max Shoulder to Overhead 115/75

RX+ 155/105