workout of the day
11.04.2023. Team of 3
WOD
"Troopers"
Team of 3
30:00 AMRAP
30 wall balls 20/14
30 bench press 135/95. 115/75. 95/65
30 box jump overs 24/20"
30 DB snatch 50/35 35/20
WOD
"Troopers"
Team of 3
30:00 AMRAP
30 wall balls 20/14
30 bench press 135/95. 115/75. 95/65
30 box jump overs 24/20"
30 DB snatch 50/35 35/20
06.03.2023 Team of 3
WOD
"Trifecta"
Team of 3
15 rope climbs
400m run together
75 thrusters 95/65
800m run together
75 thrusters 95/65
400m run together
15 rope climbs
WOD
"Trifecta"
Team of 3
15 rope climbs
400m run together
75 thrusters 95/65
800m run together
75 thrusters 95/65
400m run together
15 rope climbs
05.13.2023 Team of 3
AMRAP 25:00
"Shirts and Skins"
Team of 3- Waterfall style
15/12 cals row
5 squat snatch 135/95 115/75 95/65
1 rope climb or 2 up/downs
Primer
2 sets
a. DB Cuban Press x 5/side
b. banded face pulls x 20
c. Y-T-W x 6 reps prone- no weight
then accumulate 20 reps empty bar snatch drop https://youtu.be/DCJLYWGEdzo
Snatch Warm up
3 reps empty barbell or PVC
1. slow OHS
2. sots press to stand
3. behind the neck press to squat
4. extension to pull under
5. power snatch from the pockets
AMRAP 25:00
"Shirts and Skins"
Team of 3- Waterfall style
15/12 cals row
5 squat snatch 135/95 115/75 95/65
1 rope climb or 2 up/downs
04.08.2023 Team of 3
WOD
"Taking it for the Team"
Team of 3
For Time
one work, two rest
2000m row
50 wall balls
40 power cleans 135/95
30 HSPU
1500m row
40 wall balls
30 power cleans 155/105
20 HSPU
1000m row
30 wall balls
20 power cleans 185/125
10 HSPU
WOD
"Taking it for the Team"
Team of 3
For Time
one work, two rest
2000m row
50 wall balls
40 power cleans 135/95
30 HSPU
1500m row
40 wall balls
30 power cleans 155/105
20 HSPU
1000m row
30 wall balls
20 power cleans 185/125
10 HSPU
12.26.2022
WOD
"Holiday Recovery"
Team of 3
Row for max distance
one person rows, two work on the AMRAP
20:00 AMRAP
10 sandbag cleans- clean to the shoulder and release one hand
14 burpee box jump overs 24/20"
20 single arm devil's press 50/35 35/20
Your team has two scores. One max distance in meters and then rounds + reps.
Warm Up
6:00 machine of choice- every 1:30 complete 5 air squats + 3 push ups
then
2 sets
prone swimmers x 30 seconds
bird dogs x 30 seconds
banded hamstring curls x 15 reps
WOD
"Holiday Recovery"
Team of 3
Row for max distance
one person rows, two work on the AMRAP
20:00 AMRAP
10 sandbag cleans- clean to the shoulder and release one hand
14 burpee box jump overs 24/20"
20 single arm devil's press 50/35 35/20
Your team has two scores. One max distance in meters and then rounds + reps.
12.24.2022 Team of 3
WOD
"Jolly Old Saint Nick"
Team of 3
30:00 CAP
60 Clean & Jerk 155/105 135/95 115/75
300m row each person on the team
10 rope climbs or 20 up/downs
300m row each person
100 bar facing burpees
300m row each person
10 rope climbs
300m row each person
60 Clean & Jerk 155/105 135/95 115/75
Warm Up
2 sets
200m row/ski/bike
5/side plate drop back lunges
10 x goblet squats- slow to fast tempo
5/side half kneeling KB strict press
50' perfect stretch walk- lunge + forearm to the floor + thoracic rotation + straight leg stretch
Mobility
3 x eccentric pull ups with a 5-6 sec descend
box stretch with PVC x 45 seconds https://vimeo.com/196491452
5/side x squat Y's with 2.5 -5# plates in each hand
Clean warm up with empty barbell
Burgener Warm up https://www.instagram.com/p/Bw1rOjbgILs/
round one with empty bar
1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle clean
4. tall clean to 2"
5. push jerk
WOD
"Jolly Old Saint Nick"
Team of 3
30:00 CAP
60 Clean & Jerk 155/105 135/95 115/75
300m row each person on the team
10 rope climbs or 20 up/downs
300m row each person
100 bar facing burpees
300m row each person
10 rope climbs
300m row each person
60 Clean & Jerk 155/105 135/95 115/75
11.26.2022 Team of 3
WOD
Team of 3
"Jolly Roger"
3 rounds for time
30 power snatch 115/85 95/65 75/55
2000m row
10 rope climbs or 20 up/downs
Warm Up
Thoracic Flow- coach led
then
2:00 Cardio
2 sets
10 each side walking lunges
25 feet bear crawl
25 feet inchworms + push ups
Mobility
2 sets
1. DB Cuban press x 5 reps (light)
2. banded face pulls x 20 reps
3. Y-T-W prone x 6 reps each
Snatch warm up
3 reps of each with empty barbell
1. Slow OHS
2. Sotts press to stand
3. Press to OHS
4. Extension and pull under
5. Snatch from the power position
WOD
Team of 3
"Jolly Roger"
3 rounds for time
30 power snatch 115/85 95/65 75/55
2000m row
10 rope climbs or 20 up/downs