WORKOUT OF THE DAY

January 22, 2020

Warm-up
3 rounds:


• 20 ATW (10 in each direction )


• 10 close grip over head Squats
2 rounds:

• 30 sec Couch Stretch


• 30 sec Pike


• 30 sec Straddle
• 30 sec Pec Stretch

Strength
 

10 min E2MOM:


• 1 Strict Press + 2 Pus Press + 1 Push Jerk
Start 50% to finish at 80%.

Conditioning
 

4 rounds :


• 8 Shoulder to over head 115/75


• 10 Box Jumps 24/20


• 5 Hand Stand...

January 21, 2020

2 rounds
1 minute plank
30 seconds wall sit
1 minute jump rope singles
30 Double-unders
1 minute jump rope singles
30 seconds wall sit
1 minute plank


Mobility: 1 min
Couch stretch (L/R)
Spiderman lunge (L/R)
Pronated scorpion
Supinated scorpion
PVC Lat Stretch (L/R)
Passthroughs

Strength. Front - back squat
3-4 rounds 7+13 @70 % of front squat 1 Rm

Conditioning: 10 min AMR...

January 20, 2020

This "MLK" memorial workout celebrates Martin Luther King Jr. An American who fought tirelessly for equality. A personal hero!

The significance of the rep scheme is as follows: 15 reps of turkish get-ups for being 15 years old when he started college; 19 pike push-ups and 29 burpees for the year 1929, when he was born; 19 swings and 55 hollow rocks for the yea...

January 17, 2020

Happy Birthday Cara!
Cara’s Birthday WOD
Warm Up:
Row 400
From front to back of the box
Waiter carry 35/15
Sampson lunges

Two rounds: 1 min
Supine figure 4
Straddle
Y stretch

Gymnastics: 4 attempts for max reps of
Strict HSPU


Conditioning:

For max reps at each station:
Tabata Front Squats
Rest 1 minute
Tabata Burpees
Rest 1 minute
Tabata seated shoulder press
Rest 1 minute
T...

January 15, 2020

Warm-up


2 rounds:


• 30 sec box stretch (L/R)

• 30 sec Couch Stretch (L/R)
2 rounds:


• 15 Jumping Jacks


• 15 Air Squats


• 10 Romanian Deadlifts 45/35


• 10 Barbell Thrusters 45/35
• 10 alternating Star stretch

Strength.
Deadlift 
6x3
Weight: 80% of Deadlifts 


Conditioning


3 rounds for time:


• 25 Russian KBS 53/35


• 25 Med Ball Clean 20/14


• 200 m Run 

January 14, 2020

3 Minute Jump Rope:
1st Minute: Singles
2nd Minute: Alternating
3rd Minute: Double Unders

PVC Mobility:
10 Pass Throughs
10 Pass Throughs with a shrug
10 Around the Worlds

Mobility: 30 Seconds Each
Pec stret.

2 Rounds:
20 Seconds Handstand Hold
10 Seconds Rest
20 Seconds Hollow Holds
10 Seconds Rest

Strength: Push Press
5x5 @70% 1RM

WOD: 10 min AMRAP
3 Rope climbs
10 St...

January 13, 2020

Warm-up

• 800 m Run

3 rounds:
• 10 Lunges
• 10 Dumbbell Thrusters

* DB weight your choice

2 rounds:
• 30 sec Couch
• 30 sec spider lunge twist
• 1 min Goblet Squat Hold

Skill: Snatch



Conditioning
15-10-10-15 reps for time:
• Kettlebell Swings 53/35
• Power snatches. 95/65 • K2E
 

January 10, 2020

Warm up:
7 Pull-ups
3 Hand Stand push ups
20 Squat
10 Passthroughs

Mobility: 1 min
Couch
Straddle
Figure 4

Skill/Strength: Squat Clean
RX athletes *10 mins for Advanced athletes to work toward 3 rep max.
Novice to intermediate athletes 10 mins to practice Burgener warm up
1. First is the down and up for developing speed through the middle. The hips must open and t...

January 8, 2020

Warmup:

16 lunges
16 grasshoppers
14 Pike Push ups 
12 wall circles (6 each side)
11 good mornings 
10 inchworms with 1 push-up
10 Passthroughs 

Skill: Shoulder Press
Strength: Shoulder press
1x5 @ 60% of 1 RM
3x3 @ 70
2x2 @ 80
2x1 @ 90

Core
 3 rounds:


• 10 Leg levers
• 10 Dragonflies
Conditioning


21-15-9 reps
• Ring Dips
• KB Snatch 53/35
• Box Jump Over 24/20

Cash out:

4x...

January 7, 2020

10 pvc pass throughs
10 around the worlds CW/CCW
10 banded pull apart

2 rounds
10 plank push-ups
10 hollow rocks
10 Ring rows

Strength: Bent-over Row
10 Reps @ 60%
8 Reps
6 Reps
4 Reps
2 Reps
* gradually increase weight

WOD: “ANNIE”
50 Double Unders
50 Sit-ups
40 Double Unders
40 Sit-ups
30 Double Unders
30 Sit-ups
20 Double Unders
20 Sit-ups
10 Double Unders
10 Sit-ups

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