Workout Of The Day

  • 1st week of the open !!! Let's gooooo!!!

    1.Warm up 

    2. Tabata time 20 sec on / 10 sec off 

    5 min 

    Alternating movements 

    Medball Russian twists 

    Medball sit up 

    3. 

    DT



    Timothy DavisIn honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

    Five rounds for time
    155 pound Deadlift, 12 reps
    155 pound Hang power clean, 9 reps
    155 pound Push jerk, 6 reps

    4. Foam roll / cool down 


  • Team Wod

    Saturday 

    Team Wod 

    1st 15 min AMRAP 


    10 pull ups


    15 kettlebell swings

    10 push ups

    15 sit ups    

    2nd 15 min AMRAP 


    20 walking lunges (each step counts) 45/25# plate 


    15 cal row 


    5 Burpees over rower 

    Partner 1 completes movement prescribed 

    Partner 2 completes as many Deadlifts as possible @ .5x BW 



  • Endurance day

    1.Warm up 

    2. Endurance 

    50 wallballs 

    50 double unders/ 100 singles

    40 box jumps 

    40 T2B 

    30 C2b 

    30 power cleans 50% 1RM 

    20 Push jerks same weight as above 

    20 DL same weight as above 

    10 Snatches same weight as above 

    10  Ghd 

    30 min AMRAP 

  • Festivous for the rest of us !

    1.Warm up

    2. 

    6 min EMOM 

    20 sec on / 40 sec off 

    For 20 sec each athlete will demonstrate a controlled 

    Alternating superman / hollow rock hanging from the bar 

    3. 

    6-Minute AMRAP

    Intermediates (115#/85#)
    7 - Power Cleans
    5 - Front-Rack Reverse Lunges
    3 - Wall Walks

    Novice/Masters (85# Male/55# Female)
    7 - Power Cleans
    5 - Front-Rack Reverse Lunges
    3 - Shoulder to Overhead (S2OH)

    Athletes wishing to RX this 

    M 135 W 105 

    4.  Foam roller 

    Lower back 

    Gluteus 

    Hamstring 


  • Find the tempo

    1.Warm up

    2. Skill set rowing 🚣 tempo 

    Athletes will row to the tempo provided 

    1st beat is the pull 

    2nd and 3rd are recovery 

    Athletes will continue this pattern to complete 

    100m x 10 with programmed 40 sec rest 

    https://youtu.be/j3BdL0u8brY 

    3. 3 rounds not for time 

    15 box jumps 

    10 push ups 

    5 air squats 

    4. 

    Nancy
    5 Rounds For Time
    400m Run
    15 Overhead Squat 95lbs


  • Time flies

    1. Warm up 

    2. 8 min EMOM 

    Odd: 40 sec Hollow Rock Hold 

    Even: 40 sec Superman hold 

    3.

    4:1 intervals 

    Round 1 

    60sec on / 15 sec rest 

    Max Doubke unders /Singles 

    90 sec on / 22 sec rest 

    Max Muscle ups / C2B / Pull ups / - athletes choose most challenging 

    60 sec on / 15 sec rest 

    Max burpees 

    Round 2 

    120sec on / 30 sec rest 

    Max thrusters @ 40% Push press 

    120sec on / 30 sec rest 

    Max Hang cleans *same bar + 20% of bar 

    120 sec on / 30 sec rest 

    Max deadlifts * same bar + 20 more % 

    Athletes will complete round 1 -2 -1-2 

    Score is total reps 

  • It's a ... pressing situation 😜

    1.Warm up 

    2. 

    Athletes will have 30 min to find 

    1RM strict press into 1RM Push press 

    Once 1RM strict press is established athletes will 

    Rest for 3 min , start at 90% of strict work to establish 

    1RM Push press 

    Or 

    2.1

    5 sets of 5 reps starting at 55% 1RM strict 

    Into 

    5 sets of 2 @ 80 % of 1RM Push press 

    3.

    Stretch / Roll out 

    Focus on shoulders and lats 

  • Fun free Saturday

    Grab a friend and let's get it done and have some fun ! πŸ˜πŸ‘πŸ»πŸ’ͺ🏻πŸ’₯πŸ™ŒπŸ»


    COMPLETE IN ORDER; ONE PERSON WORKING AT A TIME:

    100  DEADLIFTS 185/135

    20 BAR MUSCLE UPS / 2:1 PULL UPS / 3:1 JPU / 4:1 Ring Rows

    20 PISTOLS / 10:1 Air Squat

    50 DB SNATCHES 50#/35#

    200 DOUBLE UNDERS/ 2:1 SINGLE UNDERS

    50 TTB / 2:1 KR

    20 HSPU / 100 Push Ups

    50 CAL ROW / BIKE / ½ Mile RUN

  • Heavy

    1.Warm up 

    2.1 

    30 min to find 1RM Bench Press 

    Or 2.2

    Bench press 

    21-15-9 

    30%-40%-50%

    3 rounds 

    3.


    "Linda"

    10-9-8-7-6-5-4-3-2-1 reps of the triplet:

    Deadlift: 1 1/2 body weight
    Bench press: body weight
    Clean: 3/4 body weight

    If any of those weights are above your 1RM then use 75% of your 1RM 

  • Endurance day

    1.Warm up 

    2. Front Squats 

    "Light" 

    27-21-15-12-9-6-3 

    30%-35%-40%-45%-50%-55%-60% 

    3. 

    Endurance

    20min AMRAP 

    10 Push press @50% 1RM  ( from the floor)

    10 box jumps 24/20"

    10 wallballs 20/14#

    10 T2B 


     

  • Tire flips and Fran

    1.Warm up 

    2. 

    3 rounds not for time 

    10 HSPU 

    10 pull ups 

    10 Russian KB swings (heavy ) 

    3. Skill review 

    Tire flips - technique review 

    3 min challenge 

    1 rep= tire flip and jump in and out of center of tire from one side to the other 

    Athletes will complete as many reps as possible 

    4. "Fran" 

    21-15-9 

    Thrusters 95/65

    Pull ups 

  • 14.1

    1.Warm up + 

    7 min pizza game 

    2.

    We all know burpees are coming in the open ... 

    100 burpees for time 

    14.1 

    MEN - includes Masters Men up to 54 years old
    Complete as many rounds and reps as possible in 10 minutes of:
    30 double-unders
    75-lb. power snatches, 15 reps

    WOMEN - includes Masters Women up to 54 years old
    Complete as many rounds and reps as possible in 10 minutes of:
    30 double-unders
    55-lb. power snatches, 15 reps


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