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Daily WOD – Wednesday 011117

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Workout of the Day 011117

Photocred Julie Doniero 
Extended Warm up
2 rounds
10 Ring Rows
10 Strict Shoulder Press
10 GHD Sit-ups, V-ups or Sit-ups
10 Barbell Good Mornings
10 Barbell Front Squat

Strength
Front Squat
Build to a max set of 2

*12 minutes

METCON
3 Rounds
21 Box Jumps (24/20″)
15 Kipping Pull-ups (no butterfly allowed)

Cool Down Accessory
Banded lat stretch, 60 seconds per side
Standing calf stretch, 60 seconds per side

Post your scores to the Whiteboard.

Daily WOD – Tuesday 011017

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Workout of the Day 011017

Photocred Julie Doniero 
METCON
EMOM 24 mins. (6 rounds )
Minute 1: 15 Wall Ball Shots (20/14)
Minute 2: 15/12 Calorie Row
Minute 3: 10 Bar Facing Burpees
Minute 4: 5 Power Cleans (155/105)

*Use Airdyne if Rower not available
*All movements should be performed at 45-50 seconds.
*Modify reps, weights, calories to do so.

Cool Down Accessory
Banded shoulder stretch, 90 seconds per side.

Post your scores to the Whiteboard.

Daily WOD – Monday 010917

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Workout of the Day 010917

Photocred Julie Doniero 
Strength / Oly Work
10 Minutes
1 Snatch Balance + 1 Overhead Squat with 3 second pause in the bottom

*the goal is to work on footwork and receiving position.
*If technique is good, build up to challenging loads.

Strength / Skill
Every 2 Minutes for 7 Sets

1 Hang Power Snatch + 1 Hang Squat Snatch

*You may drop the bar between the Hang Power Snatch and the Hang Squat Snatch
*The first 2-3 sets and be light. The last 4-5 sets should be challenging.
*If you cannot overhead squat do 2 Hang Power Snatches for max load.

Cool Down Accessory
Static Holds
3 x 10 seconds Ring Support Hold
3 x 10 seconds Bottom of Dip Hold

*add band assistance if needed to perform the movement.
Post your scores to the Whiteboard.

Daily WOD – Friday 010617

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Workout of the Day 010617

Photocred Julie Doniero

Goal Setting Seminar Tomorrow 10:45am

Yoga Sunday 9am

Nutrition Seminar Sunday after Yoga 

METCON
5mins to complete
18 Power snatches (95lbs/65lbs)
54 Wall ball shots (20lbs/14lbs)
Rest 2 mins.

*If you complete the round ADD weight and move to the second part
*If you DIDN’T complete the round STAY at the same weight move to second part

4mins. to complete
15 Power snatches (115lbs/75lbs)
27 Wall ball shots (20lbs/14lbs)
Rest 2 mins

*If you complete the round ADD weight and move to the Third part
*If you DIDN’T complete the round STAY at the same weight move to the Third part

3mins to complete
12 Power snatches (135lbs/95lbs)
18 Wall ball shots (20lbs/14lbs)

Cool Down Accessory
800m slow run
Or 1,000m slow row

Post your scores to the Whiteboard.

Daily WOD – Thursday 010517

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Workout of the Day 010517

Photocred Julie Doniero

Yoga Sunday 9am

METCON
3 Rounds
50 Double Unders/ 75 Singles
20 Toes to Bar
10 Deadlifts (275/185)

*Goal Sub 10min.

*MOD weight and struggle with the toes to bar
3 Rounds
50 Double Unders
10 Toes to Bar and 10 High Knee Raise
7 Deadlifts (at a weight that challenges to do in 2 sets.)

Cool Down Accessory
3 Rounds
30 second side plank hold
20 band good mornings

*Mobility
Banded hamstring stretch, 90 seconds per side

Post your scores to the Whiteboard.

Daily WOD – Wednesday 010417

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Workout of the Day 010417

Photocred Julie Doniero

Yoga Sunday 9am

METCON
3 Rounds:
10 Power Snatch (95#/65#)
15 Lateral Bar Burpees

*Goal is a sub 8

At the 12 minute mark:

3 Rounds:
15 Front Squats (95/65)
20 Box Jumps (24/20″)

*Goal is a sub 8

Cool Down Accessory

Calf Smash with barbell, 90 seconds per side
Band shoulder stretch, 90 seconds per side.

Post your scores to the Whiteboard.

Daily WOD – Tuesday 010317

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Workout of the Day 10317

Photocred Julie Doniero 
Strength
Back Squat
15 Minutes to beat your 3 RM from last week (12/29)

Conditioning
Death by 10 meter run:
10 m run the first minute
20m run the second minute
Continue as long as possible.

Cool Down Accessory
Sprinter hamstring stretch, 60 seconds per side
Samson Stretch, 60 seconds per side

Post your scores to the Whiteboard.

Daily WOD – Monday 010217

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Workout of the Day 010217

Photocred Julie Doniero 
METCON
EMOM 30mins.
Min 1: Row 12/10 cal / If no Rower available use Airdyne
Min 2: 1 round of “Cindy” (5 Pull-ups, 10 Push-ups, 15 Squats)
Min 3: 1 round of “DT” at 115lbs/75lbs (12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks)

*MOD “DT” 9/6/3 respectively

*The goal is to keep a relatively consistent pace throughout the entire duration, not sprint efforts each minute.

Cool Down Accessory

Roll Upper Back, 2 minutes

Post your scores to the Whiteboard.

Daily WOD – Friday 123016

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Workout of the Day 123016

Photocred Julie Doniero 
Strength
Push Jerk

*12 minutes to build to heaviest set for 3 reps

METCON
10 Push Jerks (155/105)
30 Toes to Bar
8 Push Jerks
24 Toes to Bar
6 Push Jerks
18 Toes to Bar
4 Push Jerks
12 Toes to Bar
2 Push Jerks
6 Toes to Bar

*The 30 toes to bar should be done in 3 sets or less.
*Scale to a high knee raise for 20-16-12-8-4 rep round

Cool Down Accessory
Banded Shoulder stretch
60-90 seconds per side

Post your scores to the Whiteboard.

Daily WOD – Thursday 122916

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Workout of the Day 122916

Photocred Julie Doniero 
Extended Warmup
3 Rounds
10 Ring Rows
10 Push-ups
10 Sit-ups
10 Hip Extensions or Good Mornings
10 Empty Bar Back Squats
30 Second Samson Stretch

Strength
Every 3 minutes x 7 sets
3 Back Squats

*Build to a max load for 3 reps.
*All sets should be challenging and above approximately 80% of max set of 3 for the day.

Cool Down Accessory
3 Rounds NOT for time
6 Dragon Fly (15 abmat sit-ups if needed)
6/6 Single Leg DB Deadlift

Post your scores to the Whiteboard.