WODs

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Friday, November 17, 2017

November 16, 2017

A) 3 sets for quality with an empty bar

  • 6 Close Grip Overhead Squat
  • 6 Close Grip Squat Snatch
  • 6 Close Grip Sotts Press

*use these reps to improve your technique and get warm for the workout.

*there is an infinite amount of progressions if you are unable to perform any movement as prescribed.

B) 12 minute AMRAP

  • 6 Single Arm DB Power Snatch, (right) 45/30lbs
  • 6 Single Arm DB Overhead Squat (right) 45/30lbs
  • 6 Tall Box Jump On and Over
  • 6 Single Arm DB Power Snatch (left) 45/30lbs
  • 6 Single Arm DB Overhead Squat (left) 45/30lbs
  • 6 Tall Box Jumps

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Wednesday, November 15, 2017

November 14, 2017

A) Agility Work

B) Banded Plyometrics

  • High Knees
  • Butt Kickers
  • Power Skips
  • Bounds
  • Down and Back x 5-7 sets.

C) Yoga Flow 15-20 minutes

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Tuesday, November 14, 2017

November 13, 2017

For time:

  • 60 Abmat Situps
  • 50 PushUps
  • 40 Pullups
  • 30 Bar Facing Burpees
  • 20 Power Snatch, 135/95lbs
  • 10 Overhead Squats, 135/95lbs

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Monday, November 13, 2017

November 12, 2017

30 minute AMRAP

  • 750m Row
  • 150 Jump Rope Singles
  • Single Arm Farmers Walk D/B, 70/53lbs
  • 2 minute FLR (ring or floor)
  • 75 Russian KB Swing, 70/53lbs

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Friday, November 10, 2017

November 9, 2017

For time:

  • 60 Pistols, alternating
  • 50 Wall Ball
  • 40 Box Jumps, 24/20″
  • 30 Deadlifts, 185/135lb
  • 20 Power Cleans, 185/135lb
  • 10 Front Squats, 185/135lb

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Wednesday, November 8, 2017

November 7, 2017

A. Neutral Grip DB Bench Press x 12-15 x 3 sets

B. Individual or Partner 12 minute Max Meter Row

C.) Yoga 15-20 minutes, LIGHTs OUT, Bring your own mat if you have one!

 

 

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Tuesday, November 7, 2017

November 6, 2017

4 rounds for time:

  • 30 KB Swings, 70/53
  • 30 sec L-Hold from floor (accumulate)
  • 30 Bridge Ups from floor
  • 30 Knee to Elbow or Anchored DB Situp

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Monday, November 6, 2017

November 5, 2017

On a 15 minute clock:

  • Minute 0-3, Run 200-400m + max rep Pullups, rest until minute 4.
  • Minute 4-7, Run 200-400m + max rep Clean and Jerk, rest until minute 8.
  • Minute 8-11, Run 200-400m + max rep Pullups, rest until minute 12.
  • Minute 12-15, Run 200-400m + max rep Clean and Jerk.

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Friday, November 3, 2017

November 2, 2017

Overhead Squat

1-1-1-1-1-1-1

  • Start your first set around 80-85% of your 1 RM

If you are still working on your mobility and technique with the Overhead Squat, considering keeping weight a little lighter and performing multiple sets of 8-12 reps.

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Wednesday, November 1, 2017

October 31, 2017

“Fight Gone Bad”

3 rounds, for total overall reps

1 minute of each

  • Wall Ball, 20/14lbs
  • Sumo Deadlift Hi Pull, 75/53lbs
  • Box Jump, 20″
  • Push Press, 75/53lbs
  • Row (cal)
  • Rest

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