WORKOUT OF THE DAY

SAT19JAN2019

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WOD

Strength
Back Squat: 65/5, 75/5, 85/4, 88/3, 90/2

Conditioning
”The Mayor”
In teams of 2, For Time:
350m Row
70 Power Snatch
350m Row
70 Wallballs (20/14)
350m Row
70 Pull-ups (95/65)
350m Row
140 Double Unders

Extra

Strength
Clean w/ Pause 1″ off floor + Jerk: Every 90 sec, building to heavy single

Skill
E2MOM for 6 sets:
8 HS Shoulder Taps
1 Squat Clean Thruster *

*start at 145/95 and add 5-10lb each minute.
**scale shoulder tap # to something doable unbroken

FRI18JAN2019

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WOD

Conditioning
10 Rounds for Time:
7 Toes to Bar
7 Box Jumps (24/20 step down)
3 Cleans (70% any style)

Extra

Strength
Push Press: 5 sets of 5 building to heavy

Pause Jerk + Jerk: 5 sets of 2+2 AHAP for all sets

Skill/Conditioning
EMOM for 4 Rounds:
Even: 8/6 Cal Bike
Odd: 2-4 Ring MU + 1 Skin the Cat
*scale w/ Saddle Band MU

Allen Core Fitness

Strength
Hang Clean: 12 minutes for technique

Conditioning
5 Rounds for Time:
10 Abmat Sit-ups
8 Step ups
5 Hang Power Clean

THU17JAN2019

WOD

Mobility
Tricep Smash w/ LX Ball
Glute Smash w/ Ball or Foam Roller
Quad Smash w/ BB or Ball

Strength
3 Sets:
15 Banded Bicep Curls
10 Seated Arnold Press
10 Bent Over Reverse Fly

Conditioning
EMOM for 5 Rounds:
10-12 Slam Balls
40 second Plank
4 Turkish Getups (alternating sides)
3 Wall Walks or 30′ HS Walk

WED16JAN2019

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WOD

Strength
Deadlift: 50/5, 65/5, 75/3x5sets

Conditioning
AMRAP in 24 Minutes:
20/16 Calories*
30 Back Squats from floor (75/50)
600M Run
*Start on run if not enough rowers, bike if rower is not open as you complete rounds

Extra

Strength
FS: 50/10, 55/10, 60/10, 70/10

Skill
Alternating Tabata for 6 sets of each:
Ring MU
Squat Snatch (115/80)
*Scale MU with bar or any version pull-ups
**Scale weight to 55% or less of 1RM

Allen Core Fitness

Strength
Front Squat: 6 sets of 6 at 60%

Conditioning
For Time:
400m Row
300m Run
10 HR Push Ups
200m Run
250m Row
10 HR Push Ups
150m Row
100m Run
10 HR Push Ups

 

TUE15JAN2019

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WOD

5 rounds for Max Reps:
30 sec ME Push Press (95/65 | R+ 115/80)
Rest 30 sec
30 sec ME Strict Pull-ups | R+ Rope Climb
Rest 30 sec
30 sec ME Russian KBS (53/35 | R+ 70/53)
Rest 30 sec

Extra

Strength
Clean Pull + Low Hang Clean below knee: 60/3, 70/3, 80/2, 85/1, 88/1x2sets

Back Squat: 50/10, 60/10, 65/10, 70/10, 75/10

Skill
Every 30 seconds for 8 sets (on bar):
4 Power Kips + 1 Max Height Pull
*just get as high as you can. If it’s a MU try to make the turn over with the arms as straight as possible, if it’s a PU try to get as high as you can

MON14JAN2019

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WOD

Strength
Snatch High Pull + Snatch: 50/3, 60/3, 70/2, 75/1, 85/1x3sets

Conditioning
For Time :
30 Double Unders
15 Power Snatch (115/75)
15 Burpee Box Jumps (24/20)
60 Double Unders
15 Burpee Box Jumps (24/20)
15 Power Snatch (115/75)
30 Double Unders

Extra

Strength
4 sets:
Unlocked Bench Press*: 8
Renegade Row: 6 ea/side

Skill
6 Sets:
3-5 Strict HSPU + 20ft obstacle course HS Walk w/ at least 1 up & down w/plates and 1 turn each direction
*Rest 60 seconds between rounds, scale w/ basic HS walk practice

Allen Core Fitness

Strength
Warm-Up: Snatch High Pull
Power Snatch + OHS: 12 minutes working in sets of two

Conditioning
For Time:
50 Singles Unders
10 Power Snatch
10 Burpee Box Step ups
50 Single Unders
10 Power Snatch
10 Burpee Step ups
50 Single Unders

SAT12JAN2019

WOD

Strength
Back Squat: 55/3, 65/3, 75/3, 80/3, 85/3

Conditioning
In teams of 2, For time:
150 Cal Row
80 Burpees over ERG
80 Toes to Bar
*switch partners every minute until complete. If partner A completes an exercise they will begin and do the next exercise until the end of the minute.

Extra

Strength
Snatch w/ Pause just off floor + OHS: Every 90 sec, building to heavy single

Skill/Conditioning
Death by:
10ft HS Walk + Power Clean @ 65-70% of best clean
*1+1, then 2+2, etc until you can’t finish.
**10ft has to be unbroken, 2 reps = 2x10ft. You can do more than 10ft unbroken, but each 10ft segment has to be unbroken to count as 1 rep.

Rest 2 min then immediately into max UB T&G Power Cleans at the same weight, no stopping or resting of any kind

FRI11JAN2019

WOD

Strength
Front Squat + Split Jerk: Build to heavy 3+1

Conditioning
3 Rounds for Time:
20 HR Pushups
20 Goblet Squats (50/35DB)
20 Pullups
20 Front Rack Lunges* (50/35DB)

*Single DB in front rack, switch arms after 15 reps

Extra

Strength
Press: Build to Heavy Single, then 2×5 @ 75% of best

Skill / Conditioning
4 Rounds for cal/reps:
30 sec ME Ring MU
30 sec ME Airbike
60 sec Rest

Allen Core Fitness

Strength
Front Squat: 5 sets of 5 at a moderate weight

Conditioning
3 Rounds for Time:
7/5 Cal Bike Sprint
10 HR Pushups
15 Goblet Squats
Rest 1 min
*Sprint Rounds

WED09JAN2019

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WOD

Strength
Deadlift: 70/5x5sets, not T&G

Conditioning
For Total Calories/Reps:
2 Min 40’ Shuttle Run
1 Min Double Unders
2 Min Row for Cal
2 Min Rest
2 Min 40’ Shuttle Run
1 Min Double Unders
2 Min Row for Cal
*Shuttle run down and back = 1 rep

2 Min Rest; then immediately into:
800M Run for Time

Extra

Strength
FS: 50/8, 60/8, 65/8x2sets
Plyo Work: 50ft Bounding Broad Jump after each set, soft/quiet feet

Skill
4 Rounds for Times, of 3-2-1:
Ring MU
50’ KB Front Rack Carry AHAP
90 Sec Rest

*2 min cap per round – Scale reps/movements as needed

Allen Core Fitness Training

Deadlift: 5×5 at one heavy weight

For Total Calories/Reps:
2 Min Bike for Cal
1 Min Double Unders
2 Min Row for Cal
2 Min Rest
2 Min 40’ Shuttle Run
1 Min Double Unders
2 Min Row for Cal
*Shuttle run down and back = 1 rep

Rest 2 min then: 400m Run for time