DAILY WORKOUT

Friday, May 25, 2018

WOD: “Fran” 21-15-9 For Time Thrusters 95/65 (Max) Pull Ups Purpose of the Workout: Today we are doing “Fran.” This is not a typo and there are no omissions of other parts of the WOD today. I’m sure some of you are thinking “That’s it? Just Fran?” Yes, that’s it! The...

Thursday, May 24, 2018

Strength: 5 Sets Alternating Between 5 Jerk Squats (110-120% 1RM Split Jerk) 2-4 Weighted Dips or Negatives WOD: 10:00 AMRAP 10 Heavy Russian KB Swings 1 Length of gym bear crawl 10 Box Jump Overs 1 Length of gym bear crawls Purpose of the Workout: Today we have a...

Wednesday, May 23, 2018

Skill: Murph 10:00 Core Work For Quality :30 Front Plank 10 Banded Good Mornings :30 Side Plank (L) 10 Banded Good Mornings :30 Side Plank (R) 10 Banded Good Mornings WOD: For Time | Chipper Style .5 Mile Run 50 Pull Ups 100 Push Ups 200 Squats .5 Mile Run Purpose of...

Tuesday, May 22, 2018

Power: Every 1:30 For 10 Rounds Odd: 1 Split Jerk From Rack Even: 1-3 Weighted Chin Ups or :03-:05 Negatives WOD: 3 Rounds For Max Reps :30 Burpees 1:00 Rest :30 Row for Calories 1:00 Rest :30 Burpees 1:00 Rest :30 Assault Bike for Calories 1:00 Rest Purpose of the...

Monday, May 21, 2018

Strength: Back Squat 10-10-10-10 *Build From 60-70% 1RM WOD: 15:00 to accumulate as much weight lifted as possible in 20 Sets of: 1 Deadlift 1 Hang Clean or Hang Power Clean 1 Clean or  Power Clean Purpose of the Workout: As we enter the last week before we retest our...

Sunday, May 20, 2018

Sunday FUNday! Ski Erg: Technique Work and then a 500 Meter Time Trial Then: 5 Rounds for quality 15 GHD Sit Ups 3 Rope Climbs 200 Meter Single KB Farmers Carry Purpose of the Workout: Today's Sunday Funday is all about the Concept 2 Ski Erg! You all may have noticed...

Saturday, May 19, 2018

Partner WOD: In Teams of 3, Accumulate as many reps/calories in 30:00 of Ground to Overhead (135/95 max) Row Assault Bike *Switch at-will Purpose of the Workout: Our team workout today will be performed in teams of 3! The workout is very basic: accumulate as many...

Friday, May 18, 2018

Strength: Reverse Barbell Lunges: 5 Sets of 5 (each leg) WOD: 12:00 AMRAP (As Many Rounds/ Reps As Possible) 10 Box Jumps 40 Double Unders Purpose of the Workout: As promised, we moved the strength work to today. We will be doing reverse barbell lunges as our means to...

Thursday, May 17, 2018

Power: 1 Round For Time 50 Handstand Push Ups (5:00 Cap) 100 Ab Mat Sit Ups WOD: For Time 50 Deadlifts Then 3 Rounds of 10 Bar Over Burpees 20/16 Calorie Row or Assault bike Purpose of the Workout: Since we did a lot of squatting yesterday if you were in class, we are...

Wednesday, May 16, 2018

Skill: Murph Prep WOD: Partner Murph 8X200 Meter Run (Alternate each 200) 20 Rounds of “Cindy” (5 Pull Ups + 10 Push Ups + 15 Air Squats) 8X200 Meter Run (Alternate each 200) Purpose of the Workout: Our third iteration of Murph preparation is basically, a partner...

Tuesday, May 15, 2018

Power: 4 Sets of Split Jerk Clusters 1.1.1 WOD: 3 Rounds of 3:00 on/ 3:00 off of “Griptastic” 2 Hang Power Cleans 2 Toes to Bar 4 Hang Power Cleans 4 Toes to Bar *Continue this pattern until time expires; Score worst round Purpose of the Workout: Since we are in the...

Sunday, May 13, 2018

Sunday FUNday! From 0:00-8:00 AMRAP 3 Burpees + 5 Box Jumps + 7 Wall Balls From 8:00-10:00 Rest From 10:00-16:00 Row 1,000 meters From 16:00-18:00 Rest From 18:00-26:00 AMR From 28:00-Finish Assault Bike 2KM Purpose of the Workout: For our Sunday Funday we are going...

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