
workout of the day
04.11.2021 Swim WOD
Every 2:30 for 5 rounds
start mid pool
sprint to the deep end and complete 5 deck outs
on deck 10-8-6-4-2 DB hang clean & jerk each side
broad jump off the blocks
swim 37.5 yards back to the middle of the pool
rest in remaining time
Swim WOD
Every 2:30 for 5 rounds
start mid pool
sprint to the deep end and complete 5 deck outs
on deck 10-8-6-4-2 DB hang clean & jerk each side
broad jump off the blocks
swim 37.5 yards back to the middle of the pool
rest in remaining time
11.25.2020
WOD
"Shuffleboard"
2 rounds
run 300m or 100 DUs or 200 singles
50 single DB hang clean & jerks 50/35 35/20
50 single DB reverse lunges
50 deadlifts light
Warm Up
4 sets
5 elevated single leg glute bridge/leg + 10 second isometric hold at the top of last rep
10 alternating single leg v-up
8 feet hips up bear crawl
then
2 sets of
30 seconds alternating underswitches https://youtu.be/Yrgx959kdME
30 seconds burpee to sumo squat jump
Positional Work
3 sets
1. Mixed rack overhead squat @3111 x 4-5/arm OR
body weight single arm prisoner overhead squat OR
barbell OHS @3111 x 8 -10reps
2. DB star plank x 30-40 seconds/side OR
body weight star plank
Rest 60 seconds between sets
WOD
"Shuffleboard"
2 rounds
run 300m or 100 DUs or 200 singles
50 single DB hang clean & jerks 50/35 35/20
50 single DB reverse lunges
50 deadlifts light
07.05.2020 Swim WOD
4 Rounds for Time
3 sets of
4 DB thrusters
4 DB hang clean & jerk
4 DB deadlifts
then swim 100 yards
Lake Harriet South Beach
4 Rounds for Time
3 sets of
4 DB thrusters
4 DB hang clean & jerk
4 DB deadlifts
then swim 100 yards
04.07.2020
WOD
"Red"
EMOM x 10:00
5 DB facing burpees
max reps DB hang snatch
Rest 5:00
EMOM 10:00
5 DB facing burpees
max reps DB hang clean & jerk
Warm Up
2 rounds
15 each leg lateral leg swings
5 each side groiners
30 seconds each side Samson stretch
2 rounds for quality
Spiderman lunge + reach x 4/side
side plank on elbow x 20 seconds/side
crab walk x 10 feet
table top hold x 20 seconds
pigeon pose x 20 seconds/side
Home Weightlifting
OHS 3 sets of 5 reps
Press in snatch 2 x 10 reps
Tall muscle snatch 2 x 10 reps
Tall snatch 4 x 3 reps
WOD
"Red"
EMOM x 10:00
5 DB facing burpees
max reps DB hang snatch
Rest 5:00
EMOM 10:00
5 DB facing burpees
max reps DB hang clean & jerk