Monday August 20, 2017

Warm Up

7 Min AMRAP

20 Jumping Jacks

15 Air Squats

10 V Ups

1 Wall Walk

 

10 Minute OTM

2 Pull Up

3 Hang Snatch

 

WOD

3 Minutes

Wall Ball

 

Posted in Uncategorized, Your Daily Workout | Comments Off on Monday August 20, 2017

Friday August 18, 2017

 

Warm-up

Musical Chairs

Shoulder Warm-up

 

Mobility

 

WOD

5 Squat Snatch (95/55)

7 Toes 2 Bar

9 Box Jump

12 Min AMRAP

Posted in Uncategorized, Your Daily Workout | Comments Off on Friday August 18, 2017

Thursday August 17, 2017

 

Warm-up

Battle Ropes

 

Strength

4 x 10+10 SL DeadLift

 

WOD

Partner WOD

7 Thrusters (115/75)

14 Pull-ups

200 M Run

4 RFT

Posted in Uncategorized, Your Daily Workout | Comments Off on Thursday August 17, 2017

Wednesday August 16, 2017

 

Warm-up

Coach’s Choice

 

Long WOD Wednesday 

 

500 M Row

3 Power Cleans (80% 1 RM)

50 Double Unders

 

30 min. AMRAP

Posted in Uncategorized, Your Daily Workout | Comments Off on Wednesday August 16, 2017

Tuesday August 15, 2017

Warm-up

200 M Run

.3 mile Airdyne

x 2

 

Volume Training

10 min. EMOTM

10/20 sec Hand Stand

2+2 Pistols

 

WOD

40 Goblet Squats (55/35)

30 KB Snatch (55/35)

20 Burpees

10 HS Push-ups

20 Burpees

30 KB Snatch

40 Goblet Squat

Posted in Uncategorized, Your Daily Workout | Comments Off on Tuesday August 15, 2017

Monday August 14, 2017

Warm-up 

300 M Row

10 Burpees

Shpulder Mobility

 

Strength

Rings Prone Reach/Straight arm Pull 3×10

X’s 3×10

 

WOD

10 Rds for Quality

5 Front Squat (50% 1RM)

50 M Run

Posted in Uncategorized, Your Daily Workout | Comments Off on Monday August 14, 2017

Friday August 11, 2017

Warm Up 

10 Min Running

Ladder – 10M

 

Mobility/Skill

 

WOD 

21-15-9

Snatch (75/45)

Overhead Squat (75/45)

Compare to 5/25/17

Posted in Uncategorized, Your Daily Workout | Comments Off on Friday August 11, 2017

Thursday August 10, 2017

Warm Up 

Coaches Choice

 

WOD 

10-9-8-7-9-5-4-3-2-1

Handstand Push Up

Deadlift (225/135)

Posted in Uncategorized, Your Daily Workout | Comments Off on Thursday August 10, 2017

Wednesday August 9, 2017

Warm Up 

200 Meter Run

Duck Walk

200 Meter Run

Inch Worm

200 Meter Run

 

Strength 

8 x 3 Box Squat  (40-60%)

 

WOD 

1 Mile Run

30 Cal Row

Posted in Uncategorized, Your Daily Workout | Comments Off on Wednesday August 9, 2017

Tuesday August 8, 2017

Warm Up 

15 Minutes

3 Candlestick Roll

10 Sec L-Sit

10 Superman Rocker

10 Sec Hollow Hold on Rings

 

WOD 

3 Rounds

20 Stepping Lunges w/bar in front rack

100 Meter Run

 

Posted in Uncategorized, Your Daily Workout | Comments Off on Tuesday August 8, 2017