WOD / Blog

2017 July 21

STRENGTH
Hollow Body Progressions

METCON
4min AMRAP
– Bear Hug Kneeling Lunges
4min AMRAP
– 8 Medball Slams
– 8 Medball Cleans
4min AMRAP
– row
4min AMRAP
– 5 Single Arm Deadlift
– 50ft Suitcase carry

2017 July 20

STRENGTH
On every 2 minutes for 32min
– 1st 2min – 4 Tempo Overhead Squats 5551
– 2nd 2min – 10 Strict Pull-Ups

2017 July 19

STRENGTH
Bench Press 5-5-5-3-3-3-1-1-1
*go on every 3 minutes
*10 banded pullaparts in between sets

2017 July 18

STRENGTH:
Clean & Jerk Practice

METCON:
Partner WOD
10min AMRAP
– Power Clean
– 10 T2B
*Partner A does Power Cleans while partner B does 10 T2B. Switch every 10 T2B. Score is # of Power Cleans

2017 July 17

STRENGTH
Dip Progressions
10min EMOM
– odd 8 Dips
– even 4/side Single Arm Ring Rows

METCON
4rds of
3min AMRAP
– 6 Renegade rows
– 6 DB Burpees
– 9 DB Front Squats
1min rest

2017 July 15

METCON
Partner WOD
Partner Workout
0:00-20:00
– row 5k
– 120 thrusters
20:00-40:00
– 200 DB steups
– 120 burpees
*both partner work simultaneously to complete distance and reps. 1 will be on run/row while 1 will be on burpees/thrusters

2017 July 14

STRENGTH
Clean & Jerk Practice

METCON
10min EMOM
– 5 Clean & Jerks

2017 July 13

GYMNASTIC STRENGTH
Plank & Arch Progressions
3rds of
– 30sec long hollow hold plank
– 30sec arch rock/hold

METCON
100 Double KB Cleans
*every time you put the KB down, perform 10 burpees
*10min timecap

2017 July 12

8min AMRAP
– 16 Wall Balls
– 16 T2B
2min rest
8min AMRAP
– 8 Deadlifts
– 32 Double Unders

2017 July 11

STRENGTH
Pull-Up Progressions
3rds of
– 30sec static chin
– 20sec upright righ lat stretch/side

METCON
3rds of
– 1min death march
– 30sec rest
3rds of
– 1min burpees
– 30sec rest
3rds of
– 1min row
– 30sec rest
3rds of
– 1min goblet squat
– 30sec rest
*score total for each station. death march & row for distance. Burpees & Goblet Squat for reps

2017 July 10

STRENGTH
Back Squats 5×5
– go on every 3minutes
– 5 Single Leg Kb Deadlift/side between sets
Shoulder Press 5×5
– go on every 3minutes
– 5 DB bent over row (2DBs)

2017 July 08

METCON
40 front squats
10 burpee over bar
400m run
30 front squats
20 burpee over bar
400m run
20 front squat
30 burpee over bar
400m run
10 front squats
40 burpee over bar
400m run
*increase weights on front squats every rd
*30min timecap

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