Workout of the Day

  • Saturday April 21st


    Strength:

    Every 3 minutes, for 18 minutes:

    Deadlift

    *Set 1 – 5 reps @ 70%

    *Set 2 – 5 reps @ 75%

    *Set 3 – 3 reps @ 80%

    *Set 4 – 2 reps @ 85

    *Set 5 – 1 rep @ 90%

    *Set 6 – 3-5 reps @ 85%


    WOD:

    Five rounds for time of:

    400 Meter Run

    20 Walking Lunges with KB/DB Farmer’s Carry 

    L3: 1.5/1

    L2: 1/.5

    L1: light DBs

  • Friday April 20th


    Mobility:

    Quick Hips (ROMWOD)


    WOD:

    60 Air Squats

    50 Wall Balls, 20/14 lbs

    40 Box Jumps, 24/20

    30 Back Squats, 95/65 lbs

    20 Front Squats, 95/65 lbs

    10 Overhead Squats, 95/65 lbs


    L3: Rx

    L2: 75/55

    L1: 14/10, 20/12, 45/35

  • Thursday April 19th


    Skill:

    Every 2 minutes, for 12 minutes (2 sets), rotate through the following stations:

    Station 1 – Rope Climb Technique Work – no more than 3 ascents

    Station 2 – Freestanding Handstand Hold Work

    (or use a wall/partner to assist to learn balance points and accumulate time upside down)

    Station 3 – 20 Abmat Sit-Ups


    WOD:

    3RFT max reps/calories of:

    3 Minutes of Assault Bike (Calories)

    2 Minutes of Burpee Box Jump or Step-Overs

    1 Minute of Strict Supinated-Grip Pull-Ups

    Rest 3 minutes


  • Wednesday April 18th


    WOD:

    10 Bench Press

    1 Pull Up

    9 Bench press

    2 Pull Ups

    8 Bench Press

    3 Pull Ups

    7 Bench Press

    4 Pull Ups

    6 Bench Press

    5 Pull Ups

    5 Bench Press

    6 Pull Ups

    etc...

    final rep is

    1 Bench Press

    10 Pull Ups


    L3: 135/95

    L2: 115/75

    L1: 95/55

  • Tuesday April 17th


    Strength:

    EOMOM 14

    Each Arm - Power Clean, Squat Clean, Push Press (Single Arm KB/DB building in weight)


    WOD:

    In 3 Minutes

    Run 400M - with remaining time complete as many burpees as possible.  

    Continue every 3 minutes until you complete 60 burpees.


    L3: Rx

    L2: 50 Burpess

    L1: 40 Burpees

  • Monday April 16th


    Strength:

    EOMOM for 16 Minutes

    High Hang Snatch + Hang Snatch

    building in weight

    THEN

    WOD:

    5RFT

    20 Wall Balls (20/14)

    5 Squat Snatches (135/95)

  • Saturday April 14th


    Skill:  

    Power Cleans

    WOD:

    3 RFT

    20 Wall Ball Shots 30/20

    20 Power Cleans 135/95


    L3: Rx

    L2: 20/14: 115/75

    L1: 14/10 : 95/65

  • Friday April 13th


    Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.


    Hero WOD "Jerry"

    1 Mile Run

    2000M Row

    1 Mile Run


  • Thursday April 12th


    Strength: 

    Thrusters

    5-4-3-2-1


    WOD: FRANish

    AMRAP 12 Minutes

    2 Thrusters 95/65

    2 C2B

    4 Thrusters 95/65

    4 C2B

    6 Thrusters 95/65

    6 C2B

    8 Thrusters 95/65

    8 C2B

    etc.


    L3: Rx

    L2: 75/55 Pull Ups

    L1: 45/35 Ring Rows

  • Wednesday April 11th


    WOD: Gymnasty Chipper 

    50 Box Jumps 

    40 Push Ups 

    30 GHD Sit Ups 

    20 Alternating Pistols 

    10 Ring Dips 

    100Ft. Handstand Walk 


    L2: Gymnasty Chipper 

    50 Box Jumps 

    40 Push Ups 

    30 Abmat Sit Ups 

    20 Alternating (Scaled) Pistols 

    10 Ring Dips 

    5 Wall Walks 


    L1: Gymnasty Chipper 

    40 Box Jumps/Step Ups 

    30 Push Ups 

    25 Abmat Sit Ups 

    20 Alternating (Scaled) Pistols 

    10 Banded Ring Dips 

    5 Inchworms with a pike push up and regular push up




  • Tuesday April 10th


    1 Mile Run (Not for time)

    Strength:

    :20 minutes to build to a heavy Squat Clean + Front Squat + Jerk

    L3&L2: Rx

    L1: Power Clean + 2 Front Squat + Push Press

    1 Mile Run (Not for time)

    L3: Rx

    L2: 800M Run

    L1: 400M Run

  • Monday April 9th


    Technique:

    Clean & Jerk

    2-2-2-2


    WOD:

    A threeesome...

    400M Run

    21 KB Swings 1.5Pood

    12 Pull Ups

    15 Clean & Jerks 135/95

    50 Wall Balls

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