Daily Workouts Archive

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August 24, 2017

Conditioning

15 min AMRAP

20 ring rows

20 ring dips

20 burpee box jumps

20 dumbbell power cleans (60/30)

-Rest as needed after WOD-

Rehabilitation

30 reps of each, unless specified

Land mines

Banded scapular retraction

Goblet box squat with KB

Renegade row with twist and reach

50 shoulder circles, forward, backwards, extension and flexion.

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August 23, 2017

Strength

5*5 below the knee pause deadlifts

Heavy as possible with form and not to exceed 95% of 1RM

WOD

3 rounds

400m run

30 back squats (135/95)

20 strict TTB

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August 22, 2017

Strength

5 x5 Strict Press

Heavy as possible, not to exceed 95% of 1RM

WOD

3 rounds 8 min cap

100 double unders

50 ab mat sit ups

25 HSPU

-Rest 2  min-

60 weighted dead bugs for cash out

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August 21, 2017

Strength

5×5 back squat

(Not to exceed 95% of 1 RM)

Conditioning

Fight Gone Bad

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20″ box (Reps)

Push-press, 75 pounds (Reps)

Row (Calories)

One minute per movement, then switch to next. One minute rest between each round.

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August 18, 2017

Strength

2 rep max back squat

WOD

Randy

75 power snatch for time (75/55)

Stretch Friday

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August 17, 2017

Strength

2 rep Squat Snatch

Conditioning

8 min run test

Run the 200m run as many times as possible for max distance in 8 minutes

Accessory work

10 sets each

– Strict pull ups or L sit pull ups

-Ring dips (strict)

TKE banded

Overhead kettlebell sit- (Held for 30 seconds to 1 min)

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August 16, 2017

Strength

2 rep max deadlift

Conditioning

15 min AMRAP

10 front rack kettlebell lunges (50/30)

10 bent over rows (155/85)

20 wall balls

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August 15, 2017

Strength

2 rep max Push Press

WOD

3 rounds FT

-10 minute time cap-

10 thrusters (95/75)

20 pull ups

REST

-3 min cool down row-

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August 14, 2017

Strength

2 rep max squat clean

Conditioning

20 min AMRAP


500m row

30 deads (135/95)

20 inch box jumps

15 In and Out plank burpees

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August 12, 2017

Gymnastics work

*Minute 0-10*

Even: Hand-stand hold

Odd: L-sit

-Rest 2 min-

*Minute 12-16*

Even: HSPU

Odd: Ring dips

*Stretch Friday*