Workout of the Day
Thursday 22.8.18 WOD
A. EMOM 8
– Hollow Hold
– Arch Hold
MetCon:
Alternate full rounds w/ Partner
12 rounds for time (6 each)
200m Run
6 Strict TTB
12 Plank KB Pull Throughs 53/35
*36 min Cap
Wednesday 22.8.17 WOD
Last week with A and B for this block:
3 Rounds: (Progress weight from last week if possible)
A1.Single Leg RDL with w/ DB
10-12 Per Side; rest :30
A2. Front Rack Reverse Lunge,
10-12 Per Side; rest :
B. Tempo Deadlift 31X1; perfect positions and technique
3 sets of 4-6 reps; moderate to heavy weight; rest 1-2 mins
* for beginners scale to rack pull, same tempo
MetCon:
4 RFT:
6 Hang Power Clean 115/75
12 DB Box Step Ups 50/35 24/20
50 Double Unders
rest 1 min
Tuesday 22.8.16 WOD
A. 4RFT
8-10 Unbroken Strict Pull Ups
8-10 Unbroken DB Bench Press
* all sets unbroken; if you fail move on
MetCon:
3 Rounds, 10 mins work, 3 mins Rest
70/60 Cal Bike
In remaining time, Max Cal Row
Monday 22.8.15 WOD
Last week with A and B for this block
3 Rounds: (Progress weight from last week if possible)
A1.DB Split Squat
10-12 Per Side; rest :30
A2. Weighted Wall Sit,
:30-:60 seconds; rest 1:30
B. Tempo Back Squat 33X1; perfect positions and technique
3 sets of 4-6 reps; moderate- heavy weight; rest 1-2 mins
MetCon:
5 RFT
20 Wall Ball Shots 20/14
100m Run w/ Wall Ball
5 Wall Ball Facing Burpees
Sunday 22.8.14 WOD
A. EMOM 20
– :30 Sit ups
– :30 Plank Hold
– :30 AB Roll outs
– :30 Palof Press R
– :30 Palof Press R
MetCon:
20 MIN AMRAP
250m Row
10 Push Ups
50ft Walking lunges
*easy effort pacing for active recovery
Saturday 22.8.13 WOD
A. Hang Power Snatch + Power Snatch + OHS
4 Complexes; rest 2 mins
(Progress weight from last week if possible)
MetCon:
4 Rounds For Time:
8 Hang Power Snatch 115/75
12 PVC V ups
Run 200m
Friday 22.8.12 WOD
A. 3 Rounds: (Progress weight from last week if possible)
A1. DB top to top Presses
10-12 Per Side; rest :30
A2. Inverted BB Row,
10-12 reps; rest :
B. Tempo BB Press from Split Position 31X3
4 sets of 6-8 Reps; rest 1-2min
MetCon:
3 Rounds:
15/12 Cal Row
12 Thrusters 75/55
9 CTB Pull Ups
rest 1 min
*aim for consistent intervals
**score avg. time per interval
Thursday 22.8.11 WOD
A. EMOM 12
– Hollow Hold
– Side PLank R
– Side PLank L
– Arch Hold
MetCon:
30 MIN AMRAP With Partner
15/12 Cal Bike each
20 Wall Ball Passing Sit Ups
200m Run Together
Wednesday 22.8.10 WOD
3 Rounds: (Progress weight from last week if possible)
A1.Single Leg RDL with w/ DB
10-12 Per Side; rest :30
A2. Front Rack Reverse Lunge,
10-12 Per Side; rest :
B. Tempo Deadlift 31X1; perfect positions and technique
3 sets of 6-8 reps; light to moderate weight; rest 1-2 mins
* for beginners scale to rack pull, same tempo
MetCon:
8 MIN AMRAP
8 Deadlifts 185/125
4 SHSPU
8 Box Jumps 24/20
Tuesday 22.8.9 WOD
A. EMOM 8
Odd: :30 AMRAP Strict Pull Ups
Even: :30 AMRAP DB Bench Press
MetCon:
3 Rounds, 9 mins work, 3 mins Rest
60/50 Cal Bike
In remaining time, Max Cal Row