Category Archive

Pre-Wod:
Dynamic Group Warm-Up
Couch Stretch (2 min/side)

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2 Rounds:
8 Wallball
6 C2B
4 Burpee

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Front Rack Mobility

Workout of the Day for Wednesday, January 9th, 2018:
Front Squat
3-3-3 @ 80% 1RM

27-21-15-9:
Walball
C2B*
Burpee

*Or Banded Strict Pull-Up, or Ring Row

Sweat Sessions Workout for Wednesday, January 9th, 2018:
Mobility:
Group Hip Opener
Couch Stretch (2 min/side)

Skill: Rope Climb Technique

20-18-16-14-12-10-8-6-4-2 (25 min cap):
Goblet Squat
Side-Plank Reach Through (Each Side)
Ring Row, Or Strict Pull-Ups
Cal Row/Bike/Ski
Hanging Strict Leg Raise

Pre-Wod:
Dynamic Group Warm-Up
Quad Roll-Out SMR
Group Hip Opener

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2 Rounds:
5 Tall Muscle Clean
5 Front Squat
5 Good Morning
5 Push Jerk

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1 Round Side-Butt

Skill: Hang Power Clean

Workout of the Day for Tuesday, January 8th, 2018:
Hang Power Clean:
12 Min to Build to a Heavy Double

DT
5 Rounds:
12 Deadlift 155/105-lb
9 Hang Power Clean 155/105-lb
6 Push Jerk 155/105-lb

Pre-Wod:
Dynamic Group Warm-Up
KB Calve Smash
Group Hip Opener
Side-Roll SMR

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5 Min AMRAP:
50-40-30-20-10:
Dubz
Abmat Sit-Up

Skill: Strict HSPU Technique & Scaling Progressions

Workout of the Day for Monday, January 7th, 2018:
32 Min EMOM:
• 2 Strict Weighted Pull-Up
• Max DB Box Step-Up 50/35-lb
• 5 Strict HSPU* Tempo:70X1
• Max Cal Bike, or Ski

*Add a Deficit to Increase difficulty each round.

Sweat Sessions Workout for Monday, January 7th, 2018:
Mobility:
Hip Opener
Side-Roll SMR

Skill: Hip Hinge

20 min AMRAP:
7 Dumbbell Thruster (Heavy)
7 “See-The-Light” Sit-Up
7 Sumo KB Deadlift (Heavy, Double or Single)
7 Box Jump
7 Pull-Up
7 Calorie Row/Bike/Ski

Sweat Sessions Workout for Sunday, January 6th, 2018:
2 Rounds*:
4 min AMRAP:
DB Box Step-Up

4 min AMRAP:
Cal Bike, or Ski

4 Min AMRAP:
DB Snatch

4 Min AMRAP:
Burpee

*1 Min Rest Between Rounds

Workout of the Day for 8am, Saturday, January 5th, 2018:
Clean & Jerk Every 90 Sec.:
Week 1

3 x 4 @ 65%
3 x 3 @ 70%
3 x 2 @ 75%
3 x 1 @ 80%

*90 Sec. rest in-between sets

Workout of the Day for 9am, Saturday, January 5th, 2018:
In Teams of 2, Complete 2 Rounds of Each:
5 Min AMRAP:
10 Double KB Hang C&J
2 Rope Climb (or 8 Strict Pull-Up, or 12 Ring Rows)

5 Min AMRAP:
800m run
Max Burpees with Remaining Time

5 Min AMRAP:
30 DB Front Squat 50/35-lb
30 Cal Bike

*1 Min Rest Between Rounds

Pre-Wod:
Dynamic Group Warm-Up
Calve Stretch
Group Hip Opener

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7 Min AMRAP:
14/12 Calorie Row
7 Knee-2-Elbow
14 Wallball
7 Strict C2B
7 Strict Dips

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Couch Stretch (2 min/side)

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Skill: Power Clean Barbell Cycling

Workout of the Day for Friday, January 4th, 2018:
“14.4”

14 Min AMRAP:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20/14 lb.
30 cleans, 135/95 lb.
20 muscle-ups

“After Party”
50 Weighted GHD Sit-Up

Sweat Sessions Workout for Friday, January 4th, 2018:
Mobility:
Hamstring Stretch (2 min/side)
Thoracic Stretch (4 Min)

Skill: MedBall Clean

For Time (28 min cap)
30-20-10*:
KB SDHP
DB Push Press
Box Jump
Toes-2-Bar
MedBall Clean

*Start with & Every 4 minutes: 200m Run, 250m Row, 250m Ski, or 500m Bike

Pre-Wod:
Dynamic Group Warm-Up

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Lacrosse Ball Foot Roll-Out
Calve Stretch
Bent Leg Hamstring Pulses

Workout of the Day for Thursday, January 3rd, 2018:
For Time:
2k Row or 4k bike
200 Dubz
2 Mile Run

Or:

3k Row or 6k Bike
300 Dubz
3 Mile Run

“After Party”
21-15-9:
Weighted GHD Sit-Up
3 Pegboard Ascent

Pre-Wod:
Dynamic Group Warm-Up

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10 PVC Passthrough
Side-Roll-Out
10 PVC Passthrough
Teres Minor Smash
10 PVC Passthrough

Skill: Dip Support Hold

5 Rounds of 20 sec On/40 Sec. Off:
Dip Support Hold

Workout of the Day for Wednesday, January 2nd, 2018:
10 Min EMOM:
3 Hang Power Clean 75% 1RM
7 Chest-2-Bar

Rest 3 Min

10 Min EMOM:
3 Hang Power Snatch 75% 1RM
5 Deficit HSPU

Sweat Sessions Workout for Wednesday, January 2nd, 2018:
Frog Stretch (2 min)
Single Leg Frog (2 min/side)
Couch Stretch (2 min/side)

Tabata:
Bird-Dog (alt/sides)

25 minute AMRAP:
15 DB Strict Press
250m Row/Ski, or 500m Bike
15 DB Bent Over Row
250m Row/Ski, or 500m Bike
15 Push-Up
250m Row/Ski, or 500m Bike
15 DB Box Step-Up
250m Row/Ski, or 500m Bike

Pre-Wod:
Dynamic Group Warm-Up

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6 Rounds x 20 sec on/10 sec Rest, each:
• Row/Bike/Ski
• Dubz
• Tuck-Up

Skill: Deadlift Bar Path

Workout of the Day for Tuesday, January 1st, 2018:
30 Min EMOM, alt:
• 7 Bench Press*
• 7 Deadlift*
• Rest

*Build to a heavy 7-rep Bench and Deadlift, stay at this weight for all 10 rounds.

Workout of the Day for Monday, December 31st, 2018:
10 Min:
Build to a Heavy Thruster

For Time, In Teams of 2:
800m Run
80 Lungsters 75/55-lb
80 Burpee
400m Run
40 Lungsters
40 Burpee
200m Run
20 Lungsters
20 Burpee

Sweat Sessions Workout for Monday, December 31st, 2018:
Frog: (2 min/side)
Couch Stretch: (2 min/side)
Pigeon: (2 min/side)

In Teams of 2, Complete:
800m Run
80 DB Lungsters
400m Run
40 DB Lungsters
40 Burpee
200m Run
20 DB Lungsters
20 Burpee