workout of the day
06.17.2024
WOD
"Brickhouse"
4 rounds for time
750/600m row and 400m run- you must alternate by round
50 feet handstand walk or 60 seconds handstand hold or feet elevated plank hold
3 x squat cleans @80%- this should be heavy
Strength
Every 75 seconds for 8 sets
hang clean + clean
set 1-3 @65%
set 4-6 @75%
set 7-8 @ 80+%
WOD
"Brickhouse"
4 rounds for time
750/600m row and 400m run- you must alternate by round
50 feet handstand walk or 60 seconds handstand hold or feet elevated plank hold
3 x squat cleans @80%- this should be heavy
06.15.2024
WOD
"Midnight City"
with a partner- You go, I go
20 rounds for time
10/8 cals row
6 hang power snatch 95/65 75/55
4 burpee box jump overs 24/20"
1 rope climb
40:00 time cap
WOD
"Midnight City"
with a partner- You go, I go
20 rounds for time
10/8 cals row
6 hang power snatch 95/65 75/55
4 burpee box jump overs 24/20"
1 rope climb
40:00 time cap
06.14.2024
Primer- not for time
5 sets
10 KB sumo deadlifts- heaviest weights we have
25m sled push- add load to sled (plyon and stop)
50m sandbag bear hug carry (plyon and back) 150/100/70
WOD
"Three's a Crowd"
7:00 AMRAP
3 burpee pull ups
3 box jumps 30/24"
3 renegade rows 50/35 35/20 (row left, row right, push up)
Primer- not for time
5 sets
10 KB sumo deadlifts- heaviest weights we have
25m sled push- add load to sled (plyon and stop)
50m sandbag bear hug carry (plyon and back) 150/100/70
WOD
"Three's a Crowd"
7:00 AMRAP
3 burpee pull ups
3 box jumps 30/24"
3 renegade rows 50/35 35/20 (row left, row right, push up)
06.13.2024
WOD
"7 Rings"
7 rounds for time
8 DB bench press 50/35 35/20
50 DUs
rest 60 seconds
*record each split*
Strength
front squat complex
every 2:30 x 6 sets- build load starting at 55-60% max
1 front squat + 1 pause front squat (2-3 seconds) + 1 front squat
WOD
"7 Rings"
7 rounds for time
8 DB bench press 50/35 35/20
50 DUs
rest 60 seconds
*record each split*
06.12.2024
WOD
"Flat Feet"
20:00 EMOM
min 1- 4 bar facing burpees + 8 deadlifts 135/95
min 2- 6 HSPU (make them strict if you want) + 6 power cleans 135/95
min 3- 8 TTB + 4 push jerks 135/95
min 4- rest
Strength
2 hang cleans + clean
6 sets
set 1-2 @60%
set 3-4 @70%
set 5-6 @75-80%
WOD
"Flat Feet"
20:00 EMOM
min 1- 4 bar facing burpees + 8 deadlifts 135/95
min 2- 6 HSPU (make them strict if you want) + 6 power cleans 135/95
min 3- 8 TTB + 4 push jerks 135/95
min 4- rest
06.11.2024
WOD
"Waiting Room"
5 rounds for time
3 bar muscle ups or ring muscle ups/ C2B pull ups/ pull ups
6 thrusters 95/65 75/55
12 wall balls 20/14
Strength
Behind the Neck Jerk + Overhead Squat
Every 75 seconds for 7 sets
Set 1: 65% of 1RM Snatch
Set 2: 70% of 1RM Snatch
Set 3: 75% of 1RM Snatch
Set 4: 80% of 1RM Snatch
Set 5: 82% of 1RM Snatch
Set 6: 85% of 1RM Snatch
Set 7: 90% of 1RM Snatch
WOD
"Waiting Room"
5 rounds for time
3 bar muscle ups or ring muscle ups/ C2B pull ups/ pull ups
6 thrusters 95/65 75/55
12 wall balls 20/14
06.10.2024
"Congrats Max and Jenna!"
"Squat a Ton and Run”
Four rounds for time of: (scaled= 3 rounds)
Squat one ton and run 400 meters
One ton equals 2240 pounds. For our purposes complete the following reps per round with the weight listed:
* 275 lbs. = 8 reps
* 245 lbs. = 9 reps
* 225 lbs. = 10 reps
* 205 lbs. = 11 reps
* 185 lbs. = 12 reps
* 155 lbs. = 15 reps
* 135 lbs. = 17 reps
* 115 lbs. = 20 reps
* 95 lbs. = 24 reps
WOD
"Congrats Max and Jenna!"
"Squat a Ton and Run”
Four rounds for time of: (scaled= 3 rounds)
Squat one ton and run 400 meters
One ton equals 2240 pounds. For our purposes complete the following reps per round with the weight listed:
* 275 lbs. = 8 reps
* 245 lbs. = 9 reps
* 225 lbs. = 10 reps
* 205 lbs. = 11 reps
* 185 lbs. = 12 reps
* 155 lbs. = 15 reps
* 135 lbs. = 17 reps
* 115 lbs. = 20 reps
* 95 lbs. = 24 reps
Post WOD: conditioning for core
https://www.instagram.com/p/Bx7ctpeHRM0/
try this for 4 x 50feet