workout of the day
08.19.2023 Partner wod
WOD
"Money for Nothing, and Your Doubles for Free"
with a partner
7 round for time
10 synchro power cleans 135/95 115/75 95/65
12 each TTB or hanging knee raises
10 synchro burpee over bar
24 DUs each or single unders each
Primer
6:00 EMOM
min 1- 5 power cleans- building load
min2- 30 seconds of double under practice
WOD
"Money for Nothing, and Your Doubles for Free"
with a partner
7 round for time
10 synchro power cleans 135/95 115/75 95/65
12 each TTB or hanging knee raises
10 synchro burpee over bar
24 DUs each or single unders each
08.18.2023
WOD
"I am 20"
4 rounds for time
30 box jump overs 24/20"
20 cals row
10 DB snatch 50/35 35/20 or try 70/50
time cap 20:00
Strength
A. push press behind the neck in a snatch grip
5 sets of 2 reps build load with good form
B. snatch balance
5 sets of 2 reps @ 70-80% of your max snatch
WOD
"I am 20"
4 rounds for time
30 box jump overs 24/20"
20 cals row
10 DB snatch 50/35 35/20 or try 70/50
time cap 20:00
08.17.2023
WOD
"Flat Tire"
5 rounds for time
4 tire flips
10/8 cals bike sprint
1 round of Macho Man* with dumbbells 50/35 35/20
macho man= 3 DB power cleans + 3 DB front squats + 3 DB push jerks
Strength
Back Squats
4 reps @ 65%
3 reps @ 75%
2 reps @ 85%
3 sets of 10 reps @ 75%
WOD
"Flat Tire"
5 rounds for time
4 tire flips
10/8 cals bike sprint
1 round of Macho Man* with dumbbells 50/35 35/20
macho man= 3 DB power cleans + 3 DB front squats + 3 DB push jerks
08.16.2023 Member of the Month- Reid
WOD- Member of the Month Reid
partner
Hot Shots 19
6 Rounds For Time
30 Air Squats- synchro
19 Power Cleans 155/105 115/85 95/65
14 Pull-Ups
400 meter Run- together
We are going to do this as a partner wod for Reid's workout. You will perform the air squats together, split the power cleans and pull ups, and run together.
Primer
4:00 EMOM
3 power cleans starting at 50% and build over the 4 sets
3 each side reverse lunges
WOD- Member of the Month Reid
partner
Hot Shots 19
6 Rounds For Time
30 Air Squats- synchro
19 Power Cleans 155/105 115/85 95/65
14 Pull-Ups
400 meter Run- together
We are going to do this as a partner wod for Reid's workout. You will perform the air squats together, split the power cleans and pull ups, and run together.
08.15.2023
WOD
"Grunt Work"
4 rounds
200m run
2 wall walks
6 sand bag over the bar 150/100/70 Rogue and Wreck bags
8 kipping HSPU or regular push ups
Rest 1:00
Super Set 2 rounds
A. Gymnastics complex- rest as needed between sets
1️ HSPU from the box x 2
2️ Walk out to plank and back to stack x 2
3️ Leg raises x1 per leg
4️ Corner walk x1 per corner
5️ Leg raises x1 per leg
6️ HSPU from the box x 2
B. Single leg KB RDLs x 6-8 reps heavy
Strength
Deadlifts
8 sets of 2 reps @ 80%
between sets complete 2 strict HSPU
WOD
"Grunt Work"
4 rounds
200m run
2 wall walks
6 sand bag over the bar 150/100/70 Rogue and Wreck bags
8 kipping HSPU or regular push ups
Rest 1:00
08.13.2023 Beach WOD
Meet at Bush Lake main beach in Bloomington at 9am today!
swim 150m
20 DB deadlifts
20 DB walking lunges
20 DB push press
swim 150m
16 of each movement
swim 150m
12 of each movement
swim 150m
8 of each movement
Meet at Bush Lake main beach in Bloomington at 9am today!
swim 150m
20 DB deadlifts
20 DB walking lunges
20 DB push press
swim 150m
16 of each movement
swim 150m
12 of each movement
swim 150m
8 of each movement
08.14.2023
WOD
"Get Around"
12:00 AMRAP
1 ring muscle up/bar muscle up/chest to bar or pull up
1 squat snatch 155/105 135/95 95/65 75/55
1 box get over* 48/40"
*add one rep get over each round until time expires
Strength
Front squats
5 sets of 5 reps
4 tempo front squats @ 2211 + 1 front squat @ 67-70%
Primer
4:00 EMOM
2 squat snatches @ 60% + 3-5 kip swings or ring swings
WOD
"Get Around"
12:00 AMRAP
1 ring muscle up/bar muscle up/chest to bar or pull up
1 squat snatch 155/105 135/95 95/65 75/55
1 box get over* 48/40"
*add one rep get over each round until time expires