workout of the day
10.11.2024
WOD
"Davante Adams"
Every 2 minutes, for 20 minutes (10 sets) for times of:
200 Meter Run
*Clean & Jerk*
*Set 1-2: 3 reps @ 60%
*Set 3-4: 3 reps @ 65%
*Set 5-6: 2 reps @ 70%
*Set 7-8: 2 reps @ 75%
*Set 9-10: 1 rep @ 80%
Please record times and make note of the loads used for this portion of the workout.
Strict handstand push ups skills
1. seated plate presses overhead- get the head through- lock out arms
2. wall facing handstand hold x 20 seconds- press through the arms
3. back to wall handstand hold x 20 seconds
Skill Work
10:00 EMOM
odd- 8 donkey kicks -back to wall
even- 6 DB OH walking lunges 50/35
WOD
"Davante Adams"
Every 2 minutes, for 20 minutes (10 sets) for times of:
200 Meter Run
*Clean & Jerk*
*Set 1-2: 3 reps @ 60%
*Set 3-4: 3 reps @ 65%
*Set 5-6: 2 reps @ 70%
*Set 7-8: 2 reps @ 75%
*Set 9-10: 1 rep @ 80%
Please record times and make note of the loads used for this portion of the workout.
10.10.2024
WOD
"Ja'Marr Chase"
3 rounds of 2:00 AMRAP, 1:00 rest
pick up where you left off
3 C2B pull ups/ pull ups
6 thrusters 95/65
9 push ups
Strength
block two- eccentric
front squats
4 sets of 1 rep @50X1 at 80%
WOD
"Ja'Marr Chase"
3 rounds of 2:00 AMRAP, 1:00 rest
pick up where you left off
3 C2B pull ups/ pull ups
6 thrusters 95/65
9 push ups
10.09.2024
WOD
"A.J. Brown"
Run 700m
25 TTB
Row 900m/800m
20 TTB
Bike 50/40 cals
15 TTB
cash out
100m front rack carry
100m single DB/KB overhead carry (50m each side)
TTB skills- one set
A. 3 x 15 seconds hollow hold + 15 seconds arch hold
B. 15 straight leg lifts on the floor
C. 2 x 30 banded lat push downs- open hands
D. 2 x each - 5 kip swings with partner giving a target for feet.
WOD
"A.J. Brown"
Run 700m
25 TTB
Row 900m/800m
20 TTB
Bike 50/40 cals
15 TTB
cash out
100m front rack carry
100m single DB/KB overhead carry (50m each side)
10.08.2024
WOD
"CeeDee Lamb"
15:00 EMOM
min 1- 3 hang power cleans + 3 front squats @50-55% max front squat
min 2- 12/9 cals bike
min 3- 3 wall walks or 25 feet handstand walk
Strength
block two- eccentric
back squats
4 sets of 3 reps @60X1 at 75%
WOD
"CeeDee Lamb"
15:00 EMOM
min 1- 3 hang power cleans + 3 front squats @50-55% max front squat
min 2- 12/9 cals bike
min 3- 3 wall walks or 25 feet handstand walk
10.07.2024
WOD
"Justin Jefferson"
13:00 AMRAP
100m run
10 deadlifts 225/155 185/135 155/105
5 burpee box jump overs 24/20"
Strength
landmine half kneeling press
5 sets of 10 each side @ RPE 6/10
Bulgarian split squats
3 sets of 10 each side @ RPE 6/10
WOD
"Justin Jefferson"
13:00 AMRAP
100m run
10 deadlifts 225/155 185/135 155/105
5 burpee box jump overs 24/20"
10.05.2024
WOD
"Minnesota Maroon"
For Time
with a partner
one work, one rest
2000m row
100 wall balls 20/14
80 power cleans 155/105 115/80 95/65
60 shoulder to overhead
WOD
"Minnesota Maroon"
For Time
with a partner
one work, one rest
2000m row
100 wall balls 20/14
80 power cleans 155/105 115/80 95/65
60 shoulder to overhead
10.04.2024
WOD
"Written in the Sand"
20:00 EMOM
min 1- 35 DUs or 70 singles
min 2- gymnastics of your choice x 40 seconds
min 3- 10/8 cals bike AFAP
min 4- rest
Strength
Eccentric front squat
4 sets of 3 reps @60X1 at 75%
WOD
"Written in the Sand"
20:00 EMOM
min 1- 35 DUs or 70 singles
min 2- gymnastics of your choice x 40 seconds
min 3- 10/8 cals bike AFAP
min 4- rest