Below you'll find a list of all posts that have been categorized as “Workout of the Day”
Workout of the Day for 8am, Saturday, August 12th, 2017:
Power Clean & Jerk
Week 1
Every 75 Seconds:
4 x 4 @ 65% 1RM
4 x 3 @ 70% 1RM
4 x 2 @ 75% 1RM
4 x 1 @ 80% 1RM
*75 Seconds Rest In-Between Sets
Workout of the Day for 9am, Saturday, August 12th, 2017:
For Time, In Teams of 2 (30 min cap):
Run 1 Mile
80 KB Swing 53/35-lb
80 Push-Press @ 50% 1RM
80 Box Jumps
80 Burpees
Run 800M
40 KB Swing
40 Push-Press @ 50% 1RM
40 Box Jumps
40 Burpees
Pre-Wod:
Dynamic Group Warm-Up
Eccentric Calve Stretches
Workout of the Day for Friday, August 11th, 2017:
4 Rounds:
2 minutes on, 1 minute off*:
2 rope climbs
10/7-cal. Row
Max-rep OHS 155/105, or 50% 1RM**
*4th round extended to 3 minutes.
**Go until 75 reps of OHS are complete.
Sweat sessions Workout for Friday, August 11th, 2017:
27-21-15-9 (30 min cap):
WallBall
Russian KB Swing
Box Jump
DB Push Press
Weighted Ab-Mat Sit-Up
**No 7:30 pm Open gym tonight.
Pre-Wod:
Dynamic Group Warm-Up
Skill: Toes-2-Bar Technique
Workout of the Day for Thursday, August 10th, 2017:
30 min EMOM*:
2 Split Jerk @ 80% 1RM
Toes-2-Bar
Cal Bike, or Row
*For the Toes-2-Bar & Cal Bike (or Cal Row) Choose a number that you can maintain for all 10 rounds. If you are not sure what to shoot for, use the first round to establish a baseline: work at 80% perceived effort for 40 seconds.
Pre-Wod:
Dynamic Group Warm-Up
Calve Stretch (3 min/side)
Skill:
3 x 3 Tall Clean, build each set
3 x 3 3-Position Clean, build each set (High Hang, Mid-thigh, “Take-Off Position”)
Workout of the Day for Wednesday, August 9th, 2017:
Muscle-Up Clean Ladder (18 Minute Time Cap)
8 rounds for time of:
4 bar muscle-ups
2 cleans*
*Begin at 60% 1RM, add 5% each round.
**Progressions:
• 8 C2B + 8 Dips
• 8 Jumping Bar Muscle-Ups
• 6 Strict C2B + 6 Strict Dips
Sweat Sessions Workout for Wednesday, August 9th, 2017:
20 Min EMOM:
• Calorie Bike, or Row
• Push-Up
• KB Sumo Deadlift
• Toes-2-Bar
Pre-Wod:
Dynamic Group Warm-Up
Eccentric Calve Raises
Workout of the Day for Tuesday, August 8th, 2017:
For Time:
Run 1.5 Miles
30 SandBag Cleans*
Run 1.5 Miles**
*Share a sandbag with 2-3 people.
**If your first run is over 13 minutes, scale the 2nd run to 1 mile.
“After Party”
15 min EMOM*:
Toes-2-Bar
Handstand Push-Up
Cal Bike
*Week 2, increase the reps for each movement by 1-2 reps.
Pre-Wod:
Dynamic Group Warm-UP
Group Hip Opener
Workout of the Day for Monday, August 7th, 2017:
4 Rounds:
3 min AMRAP:
7 Thrusters 75/55 lbs
7 Pull-Ups
7 Burpees
*1 min Rest
—THEN—
3 min AMRAP:
Cal Bike, or Row
*1 min Rest
*For this workout 1 round consists of both 3 minute AMRAPs and the rest. Tabata Scoring, record only your lowest score for both: the thruster/pull-up/burpee AMRAP, and the cal bike, or row.
Sweat Sessions Workout for Monday, August 7th, 2017:
7 min AMRAP:
5-10-15-20-25…
WallBall
Burpee
7 min AMRAP:
10-12-14-16…
Russian KB Swing
Single-Arm DB Overhead Lunge
Pull-Up
7 min AMRAP:
5-10-15-20-25…
Box Jump
“See the Light” Sit-Up
Sunday Funday! 9:00am Yoga & 10:30am Sweat Sessions
Sweat Sessions Workout for Sunday, August 6th, 2017:
30 min EMOM:
• Dubz
• Double KB Deadlift
• Ring Row, or Strict Pull-Up
• Push-Up
• DB Hang Snatch
Workout of the Day for 8am, Saturday, August 5th, 2017:
Power Snatch EMOM:
Week 3: 30 reps (15 min)
3 x 4 @ 75% 1RM = 12
3 x 3 @ 80% 1RM = 9
3 x 2 @ 85% 1RM = 6
3 x 1 @ 90% 1RM = 3
*1 minute rest in-between sets
Workout of the Day for 9am, Saturday, August 5th, 2017:
20 min AMRAP (In Teams of 2):
200M Run
20 Chest-2-Bar
20 Power Clean 155/105, or 75% 1RM
2 x 200 Run
20 Chest-2-Bar
20 Power Clean
3 x 200 Run
20 Chest-2-Bar
20 Power Clean
…
*Each Round, Add an extra 200M Run, only one partner has to run each 200M!
Pre-Wod:
Dynamic Group Warm-UP
Skill: Hinge Archetype & Deadlift Top Down Set-up
Workout of the Day for Friday, August 4th, 2017:
17.4
13 minutes of:
55 deadlifts, 225/155 lb.
55 wall-ball shots, 20/14-lb. ball to 10/9-ft. target
55-calorie row
55 handstand push-ups
Sweat Sessions Workout for Friday, August 4th, 2017:
5 min Cap, Each Station*:
• 100 WallBall
• 30 Dumbbell Hang Clean & Jerk (Heavy)
• 12-9-6-3: Calorie Row / burpee
• 24-18-12-6 Russian KB Swing / Abmat Sit-Up
*3 minutes Rest Between Stations
Pre-Wod:
Dynamic Group Warm-UP
Skill: Kipping
Workout of the Day for Thursday, August 3rd, 2017:
2 Rounds (25 min cap):
50 Dubz
50 KB Swing 53/35-lb
50 DB Lunges 50/30#
50 C2B
50 GHD, or T2B, or Weighted Abmat Sit-Up
*For GHDs: If you are new to GHD your coach will help you with range of motion and scaling the reps to 30-40 total for the day. Once you have performed 30-40 in a day you can increase by 10 GHD total volume per workout. If it has been a long time since you performed a big set of GHD, scale back the volume.
“After Party”
20 min EMOM, alt:
2 Pegboard Ascent
Cal Bike
