Workout of the Day

January 18th, 2019

Work Out of the Day
Bench Press 3-3-3-3-3, reps
Metcon
17min. AMRAP:
1 Rope Climb
5 Burpees
200m Run

Post to Wodify.com


January 14th,2019

Work Out of the Day 

Back Squat (Week 2 of 4)
70% x 3
80% x 3
90% x max reps
Metcon
15min. EMOM:
Min. 1) 15/12 Bike/Row
Min. 2) Max Sit-ups (Anchored w/Kettlebell)
Min. 3) 5 Front Squats (from the ground) 185/135
Post total sit-ups to Wodify

ttps://tinyurl.com/sccfsouth


January 9th, 2019

Work Out of the Day
Olympic Lifting Total 
Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max)
You have 30min. total or 15min. for each section. If you do not have the ability to 1RM then this should be a good practice session for you as well. Hit your max in 7-10 Lifts. If you are not maxing, than do sets of 3-5 reps working on form.
Metcon
For Time:
500m Row
Rest 3min.
500m Row
*Score is both times combined

 


January 7th, 2019

Work Out of the Day
Back Squat (Week 1 of 4)
65% x 5
75% x 5
85% x max reps
*1min. Plank Holds with a 45/25lb+ plate on your back between sets.
15min. to get as high as possible…
10 Cal Assault Bike/Row
10 Toes-To-Bar
3 Squat Cleans 135/95
*Round 2: Add 10/5lb.
*Round 3: Add 10/5lb. more
*And so on…
*RX+ is 20/10lb jumps
*To scale it you can just hang out at the same weight the whole time.


December 29th, 2018

Work Out of the Day

Saturday 
8am Core and Cardio 
9am SinCity Endurance 
10am- Team WOD
11am- Open Gym

Sunday 
10am SinCity Circuit 
11am Open Gym


December 24th, 2018


December 3rd, 2018

Work Out of the Day 
 
EMOM x 10 minutes 
 
Power Clean + 2 Hang Clean
 
Metcon
 
For time: 15 min time cap
 
9-15-21
Burpee Pull-up
Power Clean 155/105
 
RX+ 125/185

November 26th, 2018

Work Out of the Day

Strength

Power Clean

15 min to build to a heavy single

Metcon

The Chief

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.


November 20th, 2018

Work Out of the Day

8 rounds for time: (4 rounds each)
In teams of two:
you go, I go (Each team mate completes full round then Switch.
 
10 Box jump Overs (24/20)
20 Wallballs (20/14)
10 Power Clean (155/105)
20 Wallball
10 Box jump overs
 
RX+ 30/20, 205/125

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