Workout of the Day

Tuesday
9/1/15

Warm up:
3 rounds of Cindy + 20 double under between each round
-1 round of Cindy= 5 pull ups, 10 push ups, 15 air squats

OTM 21:00

even- 5 power snatch +5 box jump
odd- 15 wall ball

Not for time:
2 rounds
25 GHD situps
1:00 plank hold 
25 back extensions

Workout of the Day

Monday 
8/31/15

Warm up:10 monster walks10 bird dog10 good mornings with bar

Strength:
Back Squat3x3-up in weight from 8/3

Metcon:
For Time
21-15-9
Deadlifts 225m/155w
400m run

Saturday 8/29/15

Workout of the Day
Saturday 8/29/15

Teams of 2:
100 burpees
100 plate ground to overhead
100 box jump overs

-1 person working at a time
-partner 1 is working, while partner 2 is "holding"

burpees: holding plate overhead
G2OH: bar hang
box jump overs: plank

Friday 8/28/15

Workout of the Day
Friday 8/28/15

Skill:
10:00 handstand work
-wall walk
-hold against wall
-freestanding handstand

Metcon:
5 sets
5 overhead squats (unbroken) 115m/75w
10 push ups
15 kettlebell swings 53m/35w
20 double unders
rest 1:1

Thursday 8/27/15

Workout of the Day
Thursday 8/27/15

OTM 10:00
3 touch and go Power Clean

Metcon:
For Time
3 rounds
5 tire flips
10 chest to bar pullups
15 thrusters 115m/65w

Happy Birthday Chris Rutledge!!
46 Birthday Burpees for everyone in honor of Chris!

Wednesday 8/26/15

Workout of the Day
Wednesday 8/26/15

Strength:
Press 3-3-3-3-3
-same weight across

Metcon:
For Time:
200m KB farmer carry 53m/35w
30 Power Snatch 95m/65w
200m KB farmer carry

Tuesday 8/25/15

Workout of the Day
Tuesday 8/25/15

Kettle-bell Warmup

Strength:
Front Squat
3x3
-add weight from 8/10

Conditioning:
4x200m every 2:00
5x100m every 1:30
10x50m every 1:00 

Monday 8/23/15

Workout of the Day

Strength/Skill

6 sets of the following complex  

1 hip clean+1 hang clean+1 clean
*adding weight each set
*rest as needed between sets

AMRAP 12:00

300m row
12 weighted lunges 95m/65w
24 ghd sit ups 
*sub straight leg sit-up

Workout of the Day

Saturday8/22

"Fight Gone Bad"
Three rounds
Wall Ball 20m/14w
Sumo Deadlift High Pull 75m/55w
Box Jump 20"
Push Press 75m/55w
Row (calories)

In this workout you move from each of the five stations after a minute.  The clock does not reset or stop between exercises.  This is a five minute round from which a one minute break is allowed before repeating.  On call of "rotate," the athletes must move to the next station immediately for best score.  One point is given for each rep, except on the rower where each calorie is a point.

Workout of the Day
Friday 8/21

Warm Up:
3 sets

2-5 wall kick ups
:20 sec hs hold
2 mat HS walks
10 goblet squats

AMRAP 15:00
5 Power Snatch
10 TTB
15 box jump overs

Workout of the day
Thursday 8/19

Warm up :
Partner row

Skill:
OTM for 10:00
even: 3 walks
odd:10 pistols

Metcon:
5 Rounds for time:

7 Power cleans 155/105
14 kb swings70/53
*Scale weight as needed

Workout of the day
Wednesday 8/19/15

Skill Conditioning:
0:00-4:00 21 unbroken pull-ups
4:00-8:00 15 unbroken pull-ups
8:00-12:00 9 unbroken pull-ups
-scale reps to achieve unbroken sites
-scale deep ring rows

AMRAP 10:00
30 double unders
3 overhead squats 135/95
30 DU
6 ohs
30 DU
9 ohs..etc
*add 3 reps on ohs each round
double under are always 30 reps

Workout of the Day
Thursday 8/13

Warm Up:
Goat work:
EMOM 20:00
even minute-goat 1
odd minute-goat 2
* low rep scheme
-goat work is any skill that you need to work on
ex. double unders, rope climb, pull ups, handstand push up, overhead squat, pistols, etc.
-Each individual will be guided in making their own "warm up" 

Metcon:
“Christine”
3 RFT:
500m row
12 deadlift (bodyweight)
21 box jumps 24m/20w

Wednesday 8/12

Skill Work:

10:00 EMOM
1 power snatch+1ohs+1 hang snatch+1 snatch
* barbell only

Metcon:
1 Power Snatch
1 round "Cindy"
2 Power Snatch
1 round Cindy
3 power snatch
1 round Cindy
etc...

**add power snatch each round
Round of "Cindy" is 5pull ups/10 pushup/15 air squat

Workout of the Day
Tuesday 8/11/15
Warm up:
5 rounds for quality
hollow hold :10
superman hold :10
1 wall walk

Barbell Conditioning:
0:00-12 power clean and jerk unbroken 135/95
5:00-9 power clean and jerk unbroken
10:00-6 power clean and jerk unbroken
-After completion of the power clean and jerks, you will rest the remainder of the 5:00.
-Scale as needed on weight
Metcon:
For time
600m run
21 hspu
400m run
15 hspu
200 m run
9 hspu
Scales for handstand pushups will be discussed in class