Workout of the Day

Sept 23, 2014

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Part 1

Skills:
Pull-up progressions:

  • ring rows
  • banded
  • strict
  • kipping
  • weighted

Part 2

16 min EMOM
7 kb swings, 24kg/16kg
even mins: 5 pull-ups
odd mins: 10 sit-ups

Part 3

Banded wood chops, 3 sets, 10-15 each side

 

 

Sept 22, 2014

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Importance of De-load Week

Part 1

Skills:
Overhead Squat (OHS)
Snatch balance

Part 2

“Little Nancy”
5 rounds for time:
200m run
15 overhead squats, 95#/65#

Part 3

3 sets:
Bird dogs w/2 sec hold x 5, R+L
superset w/
Strict toes-2-bar, 8-12

Sept 20, 2014

Today’s workout is a partner WOD!

3 Rounds for Time of:

10 Deadlifts/KB hold
20 Partner-assisted Pull ups
400M Object Carry
30 Partner Sit-ups
40 Box Jumps

Sept 19, 2014

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“You cannot dream yourself into a character; you must hammer and forge yourself one.” ~ Henry Thoreau

Part 1

Press
Bar x 10
8 @35%
5 @ 50%
5 @ 65%
5 @ 75%
3 @ 85%
1+ @ 95%

Superset w/

Kettlebell good mornings, 24kg/16kg
3 x 10

Part 2

12 min AMRAP
5 dumbbell push press, 45#/25#, R+L
7 “Taters”, 24kg/16kg
50m kb goblet carry, 24kg/16kg

 

Sept 18, 2014

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Happy Birthday Coach Amanda!!
Celebrate with us at Cheesecake Factory on Friday evening after the workout!

Part 1

Clean or Power + Front Squat
20 min. to find 3-rep max.*
then,  3 x 3
*These are not true max. effort attempts. Use the time to establish a challenging but technically sound lift.*

Superset w/
strict pull-ups, 4 x 5-8

Part 2

For time:
12-9-6
Power Cleans, 155#/115#
Burpees-over-the-bar

Part 3

L-hangs
3 attempts for max. amount of time

Sept 17, 2014

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“The impediment to action advances action. What stands in the way becomes the way.” ~ Marcus Aurelius

Part 1
Hang Snatch or Hang Power Snatch + Overhead Squat
20 min. to find 2-rep max.* then,
4 x 2
*These are not true maximum effort attempts. Use the time to establish a challenging but technically sound lift.*

Part 2

For time:
25 kb swings – 1 wall climb
20 kb swings – 2 wall climbs
15 kb swings – 3 wall climbs
10 kb swings – 4 wall climbs
5 kb swings – 5 wall climbs

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