Blog Search

Daily WOD – Monday 022618

By: 0

Workout of the Day 022618

Photocred http://www.markstaudtphotography.com/

Warmup
2 rounds
1 minute of Single Unders
10 Push-ups to Down Dog
10 Ring Rows
10 Hip Extensions (Floor)
10 Back Squats with an empty bar
30/30 seconds Spiderman Stretch

Extended Warm up
Snatch Progression with a Snatch deadlift focus
Snatch Deadlift to mid-thigh
*Snatch deadlift the bar to the mid-thigh keeping shoulders over the bar and arms long.
Snatch Deadlift + Shrug
Muscle Snatch
Overhead Squat
Hang Snatch
Snatch

Strength
Build up to first work weight of the day by doing:
5 reps with an empty bar
3 reps with a light weight
2 reps with a moderate weight
1 reps with a load slightly before first work set
Then..
Part 1:
EMOM for 6 minutes (6 sets):
Snatch x 1 rep (add weight if possible)
rest 2 minute

Every 30 seconds, for 3 minutes (6 sets):
Snatch x 1 rep @ 80-85% of best lift from part 1

Part 2
Every 3 minutes for 12 minutes (4 sets):
5 Back Squats

** Start with the weight you ended on the Snatch
*** Build to a very challenging set for 5 reps over the course of the 4 sets.

Post your scores to the Whiteboard.

Daily WOD – Friday 022318

By: 0

Workout of the Day 022318

Photocred http://www.markstaudtphotography.com/

Warm up
2 rounds
Walking Lunges /across
10 Toe Touches
100m run
10 Front Squats
Side Lunges / across
10 Kip Swings
100m Run

METCON
AMRAP 20 mins
20 Wallballs
400m Run with Ball
20 Toes to Bar

Cool Down Accessory
2x 30 sec ea.
Samson Stretch
Hamstring Stretch
Superman Hold

Post your scores to the Whiteboard.

Daily WOD – Thursday 022218

By: 0

Workout of the Day 022218

Photocred http://www.markstaudtphotography.com/

Warmup

Spiderman Lunges x8 each side.
Lateral Lunges x10 each side.
Inchworm + Push-ups (5, 4, 3, 2, 1 push-ups).
High 5’s x10 each side.
Arm Circles, 10x forward/backward.
Shoulder Rolls, 10x forward/backward.
Wrist Circles 10x each direction.

Then…

2 rds (w empty bar)
Deadlift
Power Clean
Front Squat
Thruster
Back Squat
Behind the Neck Push Press

** Build to workout weight for the deadlifts.
3 sets of 5 Deadlifts, increasing load each set

2 Strict Leg Raises
2 Kipping Toes to Bar
2 Kipping Toes to Bar (strict)

2 Strict Pull-ups
2 Beat Swings
2 Kipping Pull-ups or Attempts
2 Kipping Chest to Bar Pull-ups or attempts

METCON
Row 1,000
800m Run (school Lap)
60 Deadlifts (165/115)
40 Toes to Bar
20 Chest to Bar Pull-ups

Post your scores to the Whiteboard.

Daily WOD – Wednesday 022118

By: 0

Workout of the Day 022118

Photocred http://www.markstaudtphotography.com/

Extended Warm up
2 Rounds
5 reps of 1 Broad Jump + 2 Air Squats
10 High 5’s
10 Shoulder Circles
10/10 Side Plank with rotation

Thruster warm up
2 RDS 5reps each
Front Squat with thruster grip
Strict Press
Push Press from squat stance
Thruster with pause overhead

**Focus on all of the above mechanics was well as a breathing pattern

Strength
Every 3 minutes for 5 sets: (15mins.)
3 Front Squats

**The goal is to build quickly to a heavy but not maximal set for 3 reps.
**The first set should be light and allow for some big jumps to the final set.

METCON
EMOM 5 minutes:
7 Thrusters (95lbs/65lbs)
7 Box Jumps (24″/20″)

Cool Down Accessory
3sets
30 sec. Samson Stretch ea.
30 sec. Shoulder Stretch
20 Abmat sit-ups

Post your scores to the Whiteboard.

Daily WOD – Tuesday 022018

By: 0

Workout of the Day 022018

Photocred http://www.markstaudtphotography.com

Warm up
2 rounds
Row 250/200 meters
25 foot lateral lunge walk
25 foot toy soldiers
25 foot spiderman walk
25 foot inchworm
10 Air Squats

METCON
3 Rounds
15 Overhead Squats (115/75)
15 Bar Facing Burpees

* Goal 5/6 minutes and no one should go over 10 minutes.
** The load on the Overhead Squats should allow for 15 reps to be done unbroken on the first round.

Cool Down Accessory
Tabata 8 mins
Handstand hold
Abmat sit up

Post your scores to the Whiteboard.

Daily WOD – Monday 021918

By: 0

Workout of the Day 021918

Photocred http://www.markstaudtphotography.com/

Warm up
EMOM 9 Minutes
Minute 1: Jump Rope
Minute 2: Turkish Get-up, alternating arms (light load)
Minute 3: 1 Round of “Cindy”
(scale the pull-ups to ring rows, and push-ups to the knees if needed. Athletes also scale the reps to 3 Pull-ups, 6 Push-ups, 9 Squats if needed)

Strength Warm up
2x
10 Good Mornings
10 High-pulls
10 Muscle Cleans
10 power Cleans

Strength
Every 2 minutes for 7 sets: (14mins.)
2 Power Cleans

*The first 2-3 sets can be on the lighter side
** Loads should be difficult for the last 2-3 sets.
*** Not necessarily to build to max but if technique good go for it!!

The goal is to have no failed reps.

METCON
AMRAP 7 minutes
15 Power Snatch (65/45)
30 Double Unders/ Singles 2x

Post your scores to the Whiteboard.

Daily WOD – Friday 021618

By: 0

Workout of the Day 021618

Photocred http://www.markstaudtphotography.com/
METCON
Complete as many rounds as possible in 7 minutes:

6 Handstand Push-up
10 ALT Lunge steps (50lbs/35lbs) 2dbs or 2kbs
9 Handstand Push-ups
10 ALT Lunge steps (50lbs/35lbs) 2dbs or 2kbs
12 Handstand Push-ups
10 ALT Lunge steps (50lbs/35lbs) 2dbs or 2kbs
….continue in this fashion until time expires

*Score is the total number of Handstand Push-ups
**If no DBs available 115/75#
***HSPU MOD push press same weight as lunges

Cool Down Accessory
5-4-3-2-1
Push-ups
*after each set up pushups hold a 1 min plank hold

Post your scores to the Whiteboard.