Saturday 09.29.2018
A. As Many rounds possible in Thirty Three Minutes In teams of 3 of: 33 Power Snatch (75/55) 33 Wallballs (20/14) 800 meter Run *Each teammate completes a set of 11 before switching with their partner. *Run intervals will be broken down in 200m intervals. L3: (65/45) L2: (55/35) (14/10) L1: (Empty Bar or PVC […]
Friday 09.28.2018
A. Push Press: 10-8-6-4 Rest 2:00 minutes -Build to a challenging set Rollback Tricep Extensions: 3×15. Rest :30 seconds Barbell Curls: 3 x 10. Rest :30 seconds B. Assault Bike Test: 4:00 minutes Max Calories Or Row Calorie Test 4:00 minutes Max Calories
Thursday 09.27.2018
A. Every Minute On the Minute for Eight minutes: 3 Front Squats @60% of Monday 2 Rep Max Power Clean + Front Squat: Build to MetCon weight in 3 sets x 1 Power Clean + 1 Front Squat. Between sets perform 3-5 Knee Lifts or Toes to Bar. B. “Wicked Garden” For Time: 15 Front […]
Wednesday 09.26.2018
Nutrition Challenge Benchmark WOD A. Box Squat, Moderate Stance: Work up to a heavy, but manageable set of 3 Touch n Go Deadlift: 3 x 3, up to a moderate/heavy weight to prepare for Metcon. Rest :60 seconds B. ”Sandstorm Task Domain” 5 Rounds For Time: 10 Deadlifts (225/155) 200 Meter Run L3: (185/125) L2: […]
Tuesday 09.25.2018
A. Strict Pull-ups: 3 x submax: Rest 2:00 minutes Set #1: Wide Grip, Pronated Set #2: Shoulder width Grip, Supinated Grip Set #3: Close Grip Supinated Grip B. Four Rounds for Total Time: 10 Hang Power Cleans (135/95) 20 Calorie Bike 25 Abmat Sit-ups Rest :90 seconds between rounds L3: (115/75) L2: (95/65) L1: (Bent-Over […]
Monday 09.24.2018
A. Front Squat: 2RM. Rest 2:00 Minutes Beginner: 5 x 5, adding weight if form permits B. With a Running Clock: 0:00-5:00 10 Shoulder to Overhead (135/95) 10 Box Jumps w. step down (24/20) 7:00-12:00 10 KBS (53/35) 10 Ground to Overhead with a plate (45/25) 14:00-19:00 20 Walking Overhead Lunges w. plate (45/25) (total) […]
Saturday 09.22.2018
A. For Time with a Parter: 1 Mile Run 30 Power Cleans (135/95) 4 Rope Climbs 1 Mile Run 20 Power Cleans (185/125) 4 Rope Climbs Run 1 Mile 10 Power Cleans (205/135) 4 Rope Climbs *One person works. Split as needed L3: (115, 75) (135, 95) (155, 105) (2 Rope Climbs per round) L2: […]
Friday 09.21.2018
A. Floor Press: 1 Rep Max. Rest 2:00 Minutes Beginner: 5 x 5, adding weight if form permits. Rest 2:00 minutes MetCon Prep: 2 Sets of: 5 Push Ups 5 Toes to Bar 10 WallBalls B. “Bobby Axlerod” For Time: 21-15-9 Push Press (135/95) Toes to Bar *33 Unbroken WallBall after each set (20/14)(10’,9’) *If […]
Thursday 09.20.2018
A. Back Squat: 3 x 3 @85%, 3 x 1 @90%. Rest 2:00 minutes B. Every Minute on the minute for twenty minutes of: Minute 1: 100 Ft. Front Rack Carry (53s/35s) Minute 2: 15 Russian Swings (70/53) Minute 3: 5 High Box Jumps (30/24) Minute 4: 15 Weighted situps (20/14) Rx+:(Band Resisted Swings) (35/26) […]
Wednesday 09.19.2018
A. In a Thirty Minute Window with a partner: 400 Double Unders Remaining time: Max Distance on the Rower *Score = total distance completed L2: (Double Under Attempts) L1: (Single Unders) Alternate Options: Max Distance on Bike Max Distance Sled-pull Power-walk Max Distance Run