workout of the day
05.10.2024
WOD
"Nostalgic"
For time
4 rounds
200m run
12 power cleans 95/65. 75/55. 55/45
3 rounds
400m run
10 power cleans 135/95. 95/65. 75/55
2 rounds
800m run
8 power cleans 155/105. 135/95. 95/65
Clean Position Work
1. 3 position clean- high hang, hang, floor- complete 3 sets (light load)
2. 2 position clean- hang and floor- complete 3 sets (moderate load)
3. power clean- complete 2-3 sets
WOD
"Nostalgic"
For time
4 rounds
200m run
12 power cleans 95/65. 75/55. 55/45
3 rounds
400m run
10 power cleans 135/95. 95/65. 75/55
2 rounds
800m run
8 power cleans 155/105. 135/95. 95/65
05.09.2024
WOD
"Review"
Buy In: 25 KB swings 53/35
3 rounds
30 double unders or speed steps
10 push ups
5 burpee box jump overs 30/24
Cash Out: 25 KB swings 53/35
Strength
Behind the neck push press + behind the neck push jerk
6 sets to build load- watch how you put the bar back on your neck!
WOD
"Review"
Buy In: 25 KB swings 53/35
3 rounds
30 double unders or speed steps
10 push ups
5 burpee box jump overs 30/24
Cash Out: 25 KB swings 53/35
05.08.2024
WOD
"Licensed to Ill"
10 rounds for time
5/4 cals bike
5 wall balls
5 TTB
Strength
Back Squats
5 sets of 3 reps @70%
immediately following the back squats, complete
3 sets of 10 each side back rack split squats
WOD
"Licensed to Ill"
10 rounds for time
5/4 cals bike
5 wall balls
5 TTB
05.07.2024
WOD
"White Lightning"
4 rounds for time
400m run
10 DB push press 50/35 35/20
50 feet DB front rack walking lunges. 50/35. 35/20
Strength
A. 4 sets of snatch push press x 2 reps
B. high hang snatch
set 1-3: 2 reps @ 55-65%
set 4-6: 2 reps @65-70%
set 7-8: 1 rep @ 70+%
WOD
"White Lightning"
4 rounds for time
400m run
10 DB push press 50/35 35/20
50 feet DB front rack walking lunges. 50/35. 35/20
05.06.2024
WOD
"Quad Bam!"
Every 75 seconds x 5 sets
run 100m
max air squats
rest 15 seconds
Strength
Deadlift test out
sets 1-3 @ 60-70%. 2 -3 reps
sets 4-6 @75-85%. 1 -2 reps
sets 7-10 @90+%. 1 rep
WOD
"Quad Bam!"
Every 75 seconds x 5 sets
run 100m
max air squats
rest 15 seconds
05.04.2024
WOD
"Trifecta"
Team of 3- one work, two rest
35:00 time cap
60 power snatch + 50 box jump overs
60 clean & jerk + 50 box jump overs
45 power snatch + 50 box jump overs
45 clean & jerk + 50 box jump overs
30 power snatch + 50 box jump overs
30 clean and jerk + 50 box jump overs
60s= 95/65
45s= 115/85
30s= 135/95
box= 24/20"
WOD
"Trifecta"
Team of 3- one work, two rest
35:00 time cap
60 power snatch + 50 box jump overs
60 clean & jerk + 50 box jump overs
45 power snatch + 50 box jump overs
45 clean & jerk + 50 box jump overs
30 power snatch + 50 box jump overs
30 clean and jerk + 50 box jump overs
60s= 95/65
45s= 115/85
30s= 135/95
box= 24/20"
05.03.2024
WOD
Long Conditioning
3 sets
6:00 AMRAP 2:00 rest
300 feet shuttle run
35/28 cals bike
300 feet shuttle run
max cals row or ski
*one group starts at 0:00 and the other 4:00
Strength
skill transfer
3 sets of 2 reps snatch grip push press- empty barbell
snatch balance
5 sets of 1 rep building weight from last week
WOD
Long Conditioning
3 sets
6:00 AMRAP 2:00 rest
300 feet shuttle run
35/28 cals bike
300 feet shuttle run
max cals row or ski
*one group starts at 0:00 and the other 4:00