WOD

Workout of the Day Friday, August 21st, 2020

Workout of the Day Thursday, August 20th, 2020

Workout of the Day Wednesday, August 19th, 2020

General Warmup and Barbell Technique Then AMRAP 18: 45 Wallballs 20/14 30/24 Calorie Row 15 Deadlifts 275/185 After Party Back Squats for Stabilization 4 x 8 Tempo 4-2-1 Unless you are at home you may have noticed we are doing a lot of pulls in this current mesocycle. Here are some great ideas for post-workout…

Workout of the Day Tuesday, August 18th, 2020

General Warmup and Barbell Technique Movement Prep 10 Scap Pull-ups 5 Kip Swings 1-3 Strict Toes to Bar 5 Knees to Chest 3 Toes to Bar Then On the 4:00 x 6 Rounds: 200 Meter Run 10 Toes to Bar Hang Power Cleans Rounds 1-2: 5 Hang Power Cleans Rounds 3-4: 4 Hang Power Cleans…

Workout of the Day Monday, August 17th, 2020

General Warmup and Barbell Technique Ankle, Hip and Overhead Mobility Drills Strength/Skill Take 15 minutes to build to a heavy single of the following. Squat Snatch Then For Time: 20 Power Snatches 95/65 20 Lateral Barbell Burpees 20 Overhead Squats 95/65 20 Lateral Barbell Burpees 20 Squat Snatches 95/65 The time cap is 10 minutes.…

Workout of the Day Sunday, August 16th, 2020

General Warmup and Barbell Technique Then Linda Lost Weight 10-9-8-7-6-5-4-3-2-1 Deadlift .75 bodyweight Bench Press .5 bodyweight Squat Clean .35 bodyweight The percentages are exactly half of an Rx Linda. If you have done Linda in the past but scaled look up your numbers and do half of your last scaled Linda. As you know…

Workout of the Day Saturday, August 15th, 2020

General Warmup and Shoulder Mobility For Time: 600 Meter Run 30 Chest to Bar Pull-ups 600 Meter Run 50 Alternating Dumbbell Power Snatches (70/50) 600 Meter Run 30 Chest to Bar Pull-ups 600 Meter Run Afterparty 3 Supersets: Max Reps Barbell Bench 165/115 100 Meter Double Kettlebell Front Rack Carry 24s/16’s Rest 2 Minutes Between…

Workout of the Day Friday, August 14th, 2020

General Warmup and Front Rack Mobility Then AMRAP 5: Buy-In: 50/35 Calorie Row Into Max Rounds: 30 Double Unders 15 Front Squats (95/65) Rest 5 Minutes AMRAP 5: Buy-In: 40/30 Calorie Row Into Max Rounds: 30 Double Unders 10 Front Squats (135/95) Rest 5 Minutes AMRAP 5: Buy-In: 30/25 Calorie Row Into Max Rounds: 30…

Workout of the Day Thursday, August 13th, 2020

General Warmup and Barbell Technique Movement Prep With Very Light Weight: 5 Pausing Deadlifts (3 Seconds at Each Position) 5 Slow Deadlifts 5 Deadlifts With Lighter Than Workout Weight 3 Pausing Deadlifts (3 Seconds at Each Position) 3 Slow Deadlifts 3 Deadlifts Build to Workout Weight For Practice Round Then 5 Rounds: 30 Push-ups 20…

Workout of the Day Wednesday, August 12th, 2020

General Warmup and Barbell Technique Practice Round 1 Round With Lighter Weights: 5 Power Snatches 5 Overhead Squats 5 Toes to Bar 10 Single Arm Dumbbell Hang Clean and Jerks (5 Each) 1 Round With Workout Weights: 3 Power Snatches 3 Overhead Squats 3 Toes to Bar 6 Single Arm Dumbbell Hang Clean and Jerks…