Workout of the Day

Wednesday 12/28/16

Strength:
Snatch
Every :90 for 12 min (8 sets)
2 power snatch + 1 ohs
Set 1 and 2 @ 40%
Set 3 and 4@ 50%
Set 5 and 6 @60%
Set 7 @ 70%
Set 8 @ 80%+
*If your form starts to waiver lower the weight or go to a full snatch

Conditioning:
8 min running clock
On the 0:00 – 10 Barbell Facing Burpees
On the 1:00 – 10 Barbell Facing Burpees
On the 2:00 – 10 Barbell Facing Burpees
On the 3:00 – Max Double-Unders in 2 Minutes
On the 5:00 – 10 Barbell Facing Burpees
On the 6:00 – 10 Barbell Facing Burpees
On the 7:00 – 10 Barbell Facing Burpees
*Score is total double unders -5 for every burpee missed

Tuesday 12/27/16

Hope everyone had a wonderful Christmas.
Let’s put some of those extra calories to use today!

Strength:
Back Squat
3×10@70%

Tuesday
With a Running Clock
-3 Scores, first 2 scores are against the clock and the last one is for completion

Score 1
0:00-4:00
AMRAP
20 cal row
20 WB 20/14
20 DL 225/155
20 HSPU

Rest 4:00-6:00

Score 2
6:00-12:00
AMRAP
20 cal row
20 WB 20/14
20 DL 225/155
20 HSPU

Rest 12:00-13:00

Score 3
At 13:00
For Time
20 cal row
20 WB 20/14
20 DL 225/155
20 HSPU
**10:00 cap**

WOD – Thursday – 11-24-2016

**Regular Class schedule except no 6 pm!

Strength:

  • Deadlift
  • 10-8-6-4-2
  • Add each set
  • Rest as needed

Conditioning:

  • For Time:
  • 800m run
  • 40 kb swings 53/35
  • 20 burpees
  • 1000m row

WOD – Tuesday – 11-22-2016

  • If you haven’t picked up your camo hoodie, please grab them this week!
  • Barbell Warm Up

Strength:

  • Every :90 for 7 sets
  • 1 power snatch + 1 snatch

Metcon:

  • 5 rounds
  • 5 HSPU
  • 10 Power snatch 95/65
  • 30 DU

WOD – Monday 11-21-2016

Strength:

  • EMOM for 10:00
  • Even-4 front squat @65%
  • Odd-6 back squat @ same weight

Conditioning:

  • 5:00 AMRAP
  • Burpee box jumps 24/20
  • -5:00 rest-
  • 4:00 AMRAP
  • Shuttle run
  • -4:00 rest-
  • 3:00 AMRAP
  • power clean 155/105
  • -3:00 rest-
  • 2:00 AMRAP
  • Wall balls 20/14 10/9
  • -2:00 rest-
  • 1:00 AMRAP
  • Pull ups

WOD – Wednesday -11-23-2016

**Regular Class schedule except no 6 pm!

Strength:

  • Deadlift
  • 10-8-6-4-2
  • Add each set
  • Rest as needed

Conditioning:

  • For Time:
  • 800m run
  • 40 kb swings 53/35
  • 20 burpees
  • 1000m row