Workout of the Day

November 19th, 2018

Work Out of the Day

EMOM x 10 min (Build to max)
0-3 min- 3 Thruster
4-7 min- 2 Thruster
8-10 min 1 Thruster
Metcon
For time:
30 Thruster (75/55)
15 foot Rope climb, 3 ascents
20 Thruster 
15 foot Rope climb, 2 ascents
10 Thruster 
15 foot Rope climb, 1 ascents

November 16th, 2018

Work Out of the Day

0:00:15:00
“Diane” 
For time:
21-15-9
Deadlift 225/155
Handstand Push-up
15:00- 25:00
For time:
21-15-9
Push Jerk 135/95
Toes to bar
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November 9th, 2018

Work Out of the Day

“Candy”
5 rounds for time of:
20 pull-ups
40 push-ups
60 squats

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November 8th, 2018

Work Out of the Day
Strength
Build to a heavy 3 rep Deadlift (15 min)
*Heavy is not a Max. Build to a challenging load-form should not break down.
Metcon
10!
10-9-8-7-6-5-4-3-2-1, reps
Deadlift (225/155)
Box jump x 2 (24/20)
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November 7th, 2018

Work Out of the Day
Shoulder Press 5-5-5-5-5, reps
Metcon
3 rounds for time:
10 Strict HSPU
21 KB Swings
50′ HS Walk
21 Toes to bar
Mid Line (Optional)
3 rounds
20 Hip extensions
:15 L-sit hang

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November 5th, 2018

Work Out of the Day
Strength 
EMOM x 4min
Snatch 1.1.1
EMOM x 4min
Snatch 1.1
EMOM x 4min
Snatch
1RM
Performace
AMRAP in 12min
30 Cal Bike/Row
30 Snatch 115/75
30 Burpee Pull-ups
(RX+ 135/95, Ring Muscle Ups)

October 19th, 2018

Work Out of the Day 

Max Plank Hold (RX+ 45/25), 3 attempts (record best time)
 
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of: 
5 Pull-ups  
10 Push-ups 
15 Squats
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October 17th, 2018

 

Work Out of the Day

Fitness Challenge WOD #2
For time:
Run 1600m
Then,
For time:
Row 500m or Run 400m
50 Medball cleans 20/14
30 Box jumps or Step-ups
Performance
10 min to establish a 3RM
Power Clean
Then,
Run 1000m or Row 1000m
50 Box Jumps 24/20
30 Cleans @ 75% of 3RM

October 16th, 2018

 

Work Out of the Day

Performance 
4 rounds for time:
50 Double-unders
15 Deadlifts 185/125 
15 HSPU

Fitness
4 rounds for time:
100 Singles
25 KB Swings
15 Push-ups

 


October 15th, 2018

Work Out of the Day

Fitness Challenge benchmark #1 (Repeat)
As many rounds as possible in 20 minutes of:
Run 150m
7 Burpee plate jumps
14 Alt Reverse Lunges
21 Sit-ups

RX+
Run 150m
5 Burpee bar muscle ups {Burpee pullup}
10 Front rack Lunge 135/95 {95/65}
15 Sit-ups 

Post results to Wodify.com