WOD

Thursday 10-19-2017

1. Buy In Find a 1RM Front Squat 2. Metcon 3 Rounds: 50m Farmer's Carry 53/35 lbs per hand Row 500M *Further Scaling: Chose lower weight for Farmer's Carry 3. Accessory 4 Rounds: AMRAP 3 Minutes 20 Wallballs 20/14lbs 15 Toes to Bar Max Rep Dumbbell Snatch in remaining...

Wednesday 10-18-2017

1. Buy In In 10 Minutes find 1 RM Push Press Then In 10 Minutes find 1RM Split Jerk 2. Metcon Every 3 minutes until failure Run 300 M 12 Thrusters 75/55lbs 3 Pull Ups Rest remaining time Increase Pull Up reps by 3 each interval *Further Scaling Shorter Run to allow...

Tuesday 10-17-2017

1. Buy In Find a 3RM Back Squat Use your new 1RM you found during cycle 1 as a guide. 2. Metcon AMRAP 9 Minutes Climb the Ladder 2 Double Dumbbell ground to overhead 50/35 10/7 Calorie Row 4 Double Dumbbell ground to overhead 50/35 10/7 Calorie Row 6 Double Dumbbell...

Thursday – 10-12-17

1. Buy In Snatch Pyramid 10 Squat Snatch 115/85lbs 8 Squat Snatch 135/95lbs 6 Squat Snatch 155/105lbs 4 Squat Snatch 175/115lbs 2 Squat Snatch 185/125lbs 11 Minute Cap *Further Scaling: Less weight on the Snatches each round. 2. Metcon Mock Tri 2/1.5k Row 4/3k Bike...

Wednesday – 10-11-2017

1. Buy In Find a 1RM Strict Press Avoid taking too big of a jump and fail weights you should hit by building gradually over several reps. 2. Metcon AMRAP 15 Minutes 25′ Back Rack Walking Lunge Steps 95/65lbs 10 Pull Ups Row 250/200m *Further Scaling: Run 200m instead...

Tuesday – 10-10-17

1. Buy In 3 Attempts at Max Rep Overhead Squat at 75% Bodyweight Rest 3:00 between efforts Scores are best set AND total reps across 3 sets. *Further Scaling: Smaller percentage on OHS. 2. Metcon “Elizabeth” 21-15-9 Squat Cleans 135/95lbs Ring Dips 8 Minute Cap....

Monday – 10-9-17

1. Buy In Find a 1RM Back Squat Work up to a 1RM using many reps. Don’t make your jumps too big and miss out on your true max. 2. Metcon 5 Rounds 7 Front Squats 165/115lbs 1 Gasser (Sprint 100m out and back) 7 Shoulder to Overhead 165/115lbs Rest :90 Score is fastest...

Friday – 10-6-17

1. Strength Strict Press 2×10 Then 5 Rep every 3:00 for 12 Minutes AHAP The sets of 10 should be Perfect. No over extension, rib cage tucked, butt squeezed. The hope is that by warming up the shoulders well and keeping you in good positions, it builds proper pressing...

Thursday – 10-5-17

1. Strength DB Bench Press Neutral Grip 5×10 Heavier than last time. 2. Metcon 3 Rounds: AMRAP 5 Minutes 20/12 Calories on Bike 10 Squat Cleans 155/105lbs Max Calories on Bike in remaining time. Rest 3:00 *Further Scaling: Row instead of Bike. 3. Accessory Double...

Wednesday – 10-4-17

1. Strength Deadlift 5×1 @ 75-80% These should be heavy but under control at all times. The weight needs to be lowered back to the ground. Like we always say, pretend your deadlifting in a library, no bouncing and no dropping. 2. Metcon 4 Rounds: 12 Power Snatch...

Tuesday – 10-3-17

1. Oly Hang Snatch (below knee) Every 2 Minutes for 12 Minutes 1 Rep @ 90%+ Heavier than last week. *Further Scaling: Use a lesser percentage on the Snatch. Take the warm up as seriously as you would take the heavy reps. We are trying to re-wire your brain to move...

Monday – 10-2-17

1. Strength Back Squat 5×5 @60% Control the weight on the way down and make sure you are in strong positions throughout the range of motion. You can use some bounce out of the bottom, but you shouldn’t need to rely on it for each rep. On the way back up, focus on that...

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