WORKOUT OF THE DAY

WOD

Conditioning
30 min AMRAP:
800m Run
30 KB Swings (53/35)
1000m Row
30 Abmat Situps
800m Run
100′ Walking Prisoner Lunges

*athletes may choose to start on run/row but they have to start on one of those and go in the order described. 

Midline
4 min. Tabata – Hollow Hold

Extra

Strength
10 min. EMOM – 2 Push jerks at 85% of last weeks 3RM

BS: 4 rep max with 2 sec. pause at the bottom of each rep

Skill
On Rings for consistency – 16min Alt. EMOM
E- 4 hollow rocks + 2 candlestick rolls
O- 3 MU

WOD

Strength
Banded Deadlift Clusters: 4 sets of 2.2.2 at 50% + medium band
*Rest 10 seconds between clusters and 1 min between sets

Conditioning
AMRAP in 12 Minutes:
5 Pullups
10 Pushups
25 Double Unders

Extra

Strength
2 Pos. Clean (Power Pos + Below Knee): Every 90 sec. for 10 sets

Skill
2 min. child’s pose with wrists on foam roller

5 sets
25 ft.HS walk + max freestanding hold

Midline – After
At a steady pace:
15 GHD situp
15 V-ups
15 GHD situp
15 Arch ups
15 GHD situp
30 hollow rocks
15 GHD situp

WOD

Strength
Hang Snatch: 50/3, 60/3, 70/2, 75/2, 80/1, 85/1, 90/1

Conditioning
8 min. climb the ladder:
2 Burpees over Bar
2 Front Squat (135/95)
4 Burpees over Bar
4 Front Squat
etc. adding 2 and 2 to each round

Extra

Strength
FS: 4 sets of 10, building to heavy set

Skill
Accumulate 20 clapping Pullups, never losing hollow or arch position

5 sets: 2 strict TTB + 2 C2B + 2 kip TTB + 2 Bar MU

Midline – After
30 total turkish sit ups (split equally as desired)
*start of TGU to the point your arm is straight

WOD

Conditioning
Teams of 2, 8 rounds for time, alternating movements:
300m Run
12 Deadlift (155/105)|(225/155)
35 Double Unders

Extra

4 sets of 3: no contact muscle snatch

10 min. to find max 2 rep snatch from floor
*not touch and go

3 sets of 2: Cleanjerks

10 min. to find max 2 rep clean and jerk “

WOD

Conditioning
AMRAP in 12 Minutes:
50 Wallballs (20/14)
40 Box Jump Overs (24/20)
30 Pullups
20 Bar Facing Burpees
10 Clean & Jerks (155/105)|(185/125)
R+ 5 Bar Muscle Ups

Extra

“4 Sets, rotate every 90 sec:
8 deep ring rows
3 touch and go clusters AHAP

6 sets:
8 rope/towel pullups
2 wall walks

Every 20 sec. For as long as possible going UB
10 ft. HS walk (stop at 10 min)

Midline – After
GHD situps to parallel: 4 sets of 20”

WOD

Mobility
Foam Roll – 5 min
Ankle Mobility – Coaches Choice
Shoulder Mobility – Coaches Choice

Conditioning
5x500M Row
Rest 90 sec
*During Rest, Complete:
10 Band Pullaparts
10 Hollow Rocks
10 Superman Extensions

WOD

Strength
Back Squat: 5 sets of 3 at 70%,

Conditioning
For time:
14 Lunges in Place
1 Shuttle Run (1= 10M down + 10M back)
14 Lunges in Place
2 Shuttle Run
14 Lunges in Place
3 Shuttle Run
14 Lunges in Place
4 Shuttle Run
14 Lunges in Place
5 Shuttle Run
14 Lunges in Place
6 Shuttle Run
14 Lunges in Place
7 Shuttle Run

Extra

Strength
Push Jerk: Build to heavy triple
Drop to 80% of today’s max and complete 20 reps AFAP from ground

Skill
4 sets of 2: Pause Strict MU (pause w/ rings at chest, at bottom of dip, at top dip)
*scale with feet on box while in hollow position, or w/ band

Every 30 sec: 4 UB MU for as long as you can go UB
**if 4 is too many, knock the goal down for each set

Midline – After
100 Hollow rocks

Allen Core Fitness

1. Deadlift 5 sets of 6 at 75-80% every two min 
2. Strict press 3 sets to build to a 20 rep max in under 8 min 
3. Bent over row 3 sets to build to a 20 rep set in under 8 min 
4. Russian kettle bell swing. 4 sets of 20 AHAP with 1 min rest 

WOD

Strength
Deadlift: 7 sets of 3, building from 50%

Conditioning
Every 4 min. for 4 rounds (16 min clock):
20 Wallballs (20/14)
20 Toes to Bar
50 Double Unders
*Record time for each round. 1 sec for every rep not complete

Extra

Strength
Clean + FS: Every 90 sec for 10 sets, start at 50% and build each set

Skill
Kipping HSPU: 5 sets of 5 with 3 sec descent

Lateral HS Walk on Wall: 3 sets of max reps
5L+5R=1 rep

Accumulate 3 min. in parellette supported tuck

 

WOD

4 Rounds for time:
20 Cal on Row
6 C2B Pullups | R+ 3 Ring MU
3 Full Snatch (95/65 | R+ 135/95)
4 C2B Pullups | R+ 2 Ring MU
2 Full snatch
2 C2B Pullups | R+ 1 Ring MU
1 Full snatch

Extra

Strength
Snatch pull to explode + Low Hang Snatch (below the knee): 12 min EMOM building as able
*start around 60% and only build after quality reps
*we are looking to accumulate volume in good positions

OHS: 12 min. to find 2RM from racks

Skill
6 sets w/ towel b/n feet
5 hollow/arch swings
5 kipping only PU
5 butterfly PU
5 CTB PU (regular or kipping)
*scale reps as needed

Midline – After
Accumulate 25 L-sit pullups

Allen Core Fitness

1. Back squat 5 sets of 6 at 75-80 % every two min. 
2. Snatch grip RDL 5 sets of 10 building 
3. Calve raises 4 sets of 100 1 min rest 
4. Row 300 meters every 2 min for 5 sets 

Team Ruck Saturday night at 7pm!! Show up early to warm up and remember to dress warm and be ready to get dirty!

WOD

In teams of two, one partner working at a time,
AMRAP in 9 Minutes:
16 Pullups | R+ 8 Bar MU
20 Wallballs (20/14)

Directly into AMRAP in 9 Minutes:
25 Cal Row
35 Abmat Situps
Clean & Jerk: 6 sets 2 @ 80%

Extra

3 sets:
10 DB Split Squats e/leg
30 Sec. ring plank hold

6 min. to find max weighted 3 rep pistol (e/leg)