Friday October 20, 2017

Warm Up
15 Minute
Battle Rope
Candlestick Roll
Handstand Hold

Volume
10 Minute On the Minute
3 Deadlift (70+%)

WOD
7 Minute
3 Wall balls
3 Burpees
Add 1 rep each round

Posted in Uncategorized, Your Daily Workout | Comments Off on Friday October 20, 2017

Thursday October 19, 2017

Warm Up
10 Push Ups
10 Back Ext
10 Pull Ups
10 Hollow Rockers
x3

WOD
12 Minutes
5 Squat Snatch (95/55)
7 Toe to Bar
9 Box Jump

Compare to 8/18/17

Posted in Uncategorized, Your Daily Workout | Comments Off on Thursday October 19, 2017

Wednesday October 18, 2017

Dynamic Warm Up

Long WOD Wednesday
100 meter run
30 Sec rest
200 meter run
1 minute rest
400 meter run
2 minute rest
800 meter run
3 minute rest
1600 meter run

Posted in Uncategorized, Your Daily Workout | Comments Off on Wednesday October 18, 2017

Tuesday October 17, 2017

Warm Up
10 Minute Partner Row or Bike

Mobility
Shoulder & Low Back Warm Up

Strength
5 x 3 Snatch Balance
10-8-6-4-2 Overhead Squat

Posted in Uncategorized, Your Daily Workout | Comments Off on Tuesday October 17, 2017

Monday October 16, 2017

Warm Up

3 Minute Jump Rope
30 Mountain Climbers
20 Lunges

WSWC
Baseline Retest

For Time
50/150 Double Unders
40 Deadlifts (95/55)
30 Sit Ups
20 Thrusters
10 Burpees Over Bar

Compare to 9/19/17

Posted in Uncategorized, Your Daily Workout | Comments Off on Monday October 16, 2017

Friday October 13, 2017

MedBall Warm Up

 

Skill

MedBall Clean

 

WOD

4 rounds

5 Cleans

25 Double Unders

Posted in Uncategorized, Your Daily Workout | Comments Off on Friday October 13, 2017

Thursday October 12, 2017

Warm Up

Battle Rope

20 Pushups

 

Strength

5×5 Shoulder Press

5×3 Push Press

 

WOD

Max Effort 500m Row

Posted in Uncategorized, Your Daily Workout | Comments Off on Thursday October 12, 2017

Wednesday Ocotber 11, 2017

Warm Up

1min Jump Rope

1min Squats

1min Plank to Pushup

x2

 

Volume

10min OTM

10 Double Unders

3 Pullups

 

WOD

4 rounds

12 Wallball (20/14)

8 Snatches (95/55)

Posted in Uncategorized, Your Daily Workout | Comments Off on Wednesday Ocotber 11, 2017

Tuesday October 10, 2017

Dynamic Warm Up

5min Squat Test

 

WOD

For Time:

10 Burpees Over Bar

20 Sumo Deadlift High Pull (75/45)

30 Front Squat (75/45)

20 Sumo Deadlift High Pull (75/45)

10 Burpees Over Bar

 

Posted in Uncategorized, Your Daily Workout | Comments Off on Tuesday October 10, 2017

Monday Oct 9, 2017

Warm up

3 min Jump Rope

20 Good Morning

 

Strength

Single Leg Deadlift

 

WOD

12 min AMRAP

10 Push Press

15 KBS

25 sit ups

Posted in Uncategorized, Your Daily Workout | Comments Off on Monday Oct 9, 2017