Workout of the Day

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
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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

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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

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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

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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

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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


July 6th, 2018

 

Work Out of the Day
Strength
Back Squat 
3-3-3-3-3, reps
WOD
AMRAP in 15min
25″  Goblet Wlaking Lunge 53/35
10 Handstand Push-ups
25″ Goblet Walking Lunge
10 Hang Cleans 155/105
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July 5th, 2018

 
Work Out of the Day
E2MOM x 16min (8 sets)
Snatch 1.1.1
WOD
For time:
10 Power Snatch 135/95
25 Box jumps 24/20
8 Power Snatch
20 Box jumps
6 Power Snatch
15 Box jumps
4 Power Snatch
10 Box jumps
2 Power Snatch
5 Box jumps

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July 4th, 2018

 
Class times 8am, 9am, 10am
Work Out of the Day
As an individual or In teams of two 

“Glen”
For Time: 
30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

__________
Scaled version 1
For time:
15 Clean and Jerks 95/65
800m Run
5 Rope Climbs or 30 Ring rows
800m Run
50 Burpees
Scaled Version 2
For time:
15 Clean and Jerks 95/65
400m Run
30 Ring rows
400m Run
25 Burpees