workout of the day
04.10.2024
WOD
"In The Name Of"
5 rounds for time
12/10 cals row
4 thrusters 135/95 115/75 95/65
2 rope climbs
Strength
back squats
5 sets of 3 reps @ 65%
WOD
"In The Name Of"
5 rounds for time
12/10 cals row
4 thrusters 135/95 115/75 95/65
2 rope climbs
04.09.2024
WOD
"Crossing Guard"
12:00 AMRAP
15 TTB
15 squat snatch @60%
15 TTB
12 squat snatch @70%
15 TTB
9 squat snatch @ 75%
15 TTB
6 squat snatch @ 80%
15 TTB
max reps squat snatch @ 85%
Strength
Skill transfer
4 sets of
2 reps snatch press from the receiving position
1 rep drop snatch
A. snatch balance
5 sets of 1 rep- build load
WOD
"Crossing Guard"
12:00 AMRAP
15 TTB
15 squat snatch @60%
15 TTB
12 squat snatch @70%
15 TTB
9 squat snatch @ 75%
15 TTB
6 squat snatch @ 80%
15 TTB
max reps squat snatch @ 85%
04.08.2024
WOD
"Over My Head"
For total time:
Five rounds of:
5 Shoulder to Overhead (155/105lbs) 115/75
7 Box Jumps (24/20")
Immediately followed by...
Five rounds of:
5 Shoulder to Overhead (125/85lbs) 85/55
7 Burpee Box Jump Overs (24/20")
Strength
Deadlifts- explosive
6 sets of 2 reps @65%
Accessories: 3 sets
A. DB bench press x 6-8 reps @20X1 heavier than 3/4
B. Dips x 8-10 reps
WOD
"Over My Head"
For total time:
Five rounds of:
5 Shoulder to Overhead (155/105lbs) 115/75
7 Box Jumps (24/20")
Immediately followed by...
Five rounds of:
5 Shoulder to Overhead (125/85lbs) 85/55
7 Burpee Box Jump Overs (24/20")
04.06.2024
WOD
"That's Your Job"
Team of 2- partition however- one work, one rest
100 cals row
20 ring muscle ups
120 wall balls 20/14
80 power cleans 155/105 135/95 115/75
WOD
"That's Your Job"
Team of 2- partition however- one work, one rest
100 cals row
20 ring muscle ups
120 wall balls 20/14
80 power cleans 155/105 135/95 115/75
04.05.2024
WOD
"Long Conditioning"
Every 4:00 for 7 sets
15/12 cals bike or 18/14 cals row
20 KB swings- Russian 53/35
8/6 cals bike or 10/8 cals row
6 KB snatch each side 53/35
https://youtu.be/AR6E01ABoHk
Learn the KB snatch
1. work on single arm KB swing
2. add the high pull
3. half snatch- snatch on the way up and clean the way down
4. full snatch
WOD
"Long Conditioning"
Every 4:00 for 7 sets
15/12 cals bike or 18/14 cals row
20 KB swings- Russian 53/35
8/6 cals bike or 10/8 cals row
6 KB snatch each side 53/35
04.04.2024
WOD
"Grid Lock"
20:00 EMOM
every station you work for 45 seconds, transition for 15 seconds
station one: KB racked reverse lunges -pick moderate load
station two: TTB
station three: med ball lateral throws 14/12 or 10#
station four: small sled hand over hand pulls- add 2-3 plates on sleds
station five: rest
Strength
Bench press
4 sets of 6 reps
build load
WOD
"Grid Lock"
20:00 EMOM
every station you work for 45 seconds, transition for 15 seconds
station one: KB racked reverse lunges -pick moderate load
station two: TTB
station three: med ball lateral throws 14/12 or 10#
station four: small sled hand over hand pulls- add 2-3 plates on sleds
station five: rest
04.03.2024
WOD
"Cross Walk"
8:00 AMRAP
1,2,3,4,5...
wall walks or 25-50 feet handstand walk
10,20,30,40,50... x reps DUs or crossovers
Strength
Push Press x 8 sets
sets 1-2: 2 reps @ 65%
sets 3-4: 2 reps @70%
sets 5-6: 1 rep @ 75%- 80%
sets 7-8: 1 rep @ 80+%
Accessories: 3 sets
10 x alternating pistol squats or touchdown squats https://youtu.be/BtQ_S-XRP74
30 x lat pull downs
WOD
"Cross Walk"
8:00 AMRAP
1,2,3,4,5...
wall walks or 25-50 feet handstand walk
10,20,30,40,50... x reps DUs or crossovers