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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.

Daily WOD – Wednesday 122816

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Workout of the Day 122816

Photocred Julie Doniero 
METCON
Complete as many reps as possible in 12min:
60 Overhead Squats (95#/65#)
50 Double unders (80 singles)
40 Pull-ups
30 Power cleans (135lbs/95lbs)
20 Handstand push-ups

Cool Down Accessory
60 seconds banded lat stretch, right
25 Abmat Sit-ups
60 seconds banded lat stretch, left
25 Abmat Sit-ups
60 seconds couch stretch (Ea)

Post your scores to the Whiteboard.

Daily WOD – Tuesday 122716

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Workout of the Day 122716

Photocred Julie Doniero
METCON
part 1:
3 Rounds
10 Thrusters (135#/95#)
20 Box Jump Overs (20/16″)

*Athletes should be done in less than 8 minutes.

at the 10 minute mark

part 2:
3 Rounds
15 Deadlifts (225/155#)
400 meter run

*Workout should be completed in under 10 minutes.

Cool Down
*Banded Shoulder Stretch
60 seconds per side
*Barbell calf smash
60 seconds per side

Post your scores to the Whiteboard.