W.O.D. – Workout of the Day


July 29 2014


Announcements

  • Our barbell club, ATG, will be FREE to all active members for the month of June!ALL SUMMER!!!!  Take advantage of this opportunity to refine your olympic lifting skills!!

SWOD

Clean+Jerk: 3 Sets of 2 Cleans and 1 Jerk, 3 sets of Clean and Jerk

(Go heavier than last week)

Partner WOD 

AMRAP 15 min

30 Hang Cleans (95/65)

40 Burpees

50 Air Squats

60 cal row

*one partner working as once. partition however you want

July 28 2014


Announcements

  • Our barbell club, ATG, will be FREE to all active members for the month of June!ALL SUMMER!!!!  Take advantage of this opportunity to refine your olympic lifting skills!!

SWOD

Week 4 Back Squats: 1 set of 20 reps*

*Weight is your 5lbs MORE than your last 20 rep session

**If you failed between reps 15-19, use same weight as last session

***If you failed with less than 15 reps, go down 5lbs.

(10 mins to warm up to work to your working set, 3-5 mins for your set)

WOD

21-18-15-12-9-6-3

Wall Balls (20/14)

Pull-ups

July 26 2014


Announcements

  • Our barbell club, ATG, will be FREE to all active members for the month of June!ALL SUMMER!!!!  Take advantage of this opportunity to refine your olympic lifting skills!!
  • SUMMER SPECIAL 2014!! $99/month for 3 months!! CLICK HERE END THIS FRIDAY THE 25TH!!

WOD

4 Power Snatches (135/95)

8 Overhead Squats (135/95)

12 Med Ball Cleans (20/14)

200m run

4 Rounds for time

Mobility Cool down/maintenance:

10 mins of barbell mashing focusing on legs

July 25 2014


Announcements

  • Our barbell club, ATG, will be FREE to all active members for the month of June!ALL SUMMER!!!!  Take advantage of this opportunity to refine your olympic lifting skills!!
  • SUMMER SPECIAL 2014!! $99/month for 3 months!! CLICK HERE END THIS FRIDAY THE 25TH!!

SWOD

Back Squats: 1 set of 20 reps*

*Weight is your 5lbs MORE than your last 20 rep session

**If you failed between reps 15-19, use same weight as last session

***If you failed with less than 15 reps, go down 5lbs.

(10 mins to warm up to work to your working set, 3-5 mins for your set)

rest 5 mins prior to WOD

WOD

AMRAP 10 min

10 Burpees

8 Deadlifts

4 Hang Power Cleans

Rx: 155/115

RxA:185/135

July 24 2014


Announcements

  • Our barbell club, ATG, will be FREE to all active members for the month of June!ALL SUMMER!!!!  Take advantage of this opportunity to refine your olympic lifting skills!!
  • SUMMER SPECIAL 2014!! $99/month for 3 months!! CLICK HERE END THIS FRIDAY THE 25TH!!

Skill:  Ring Muscle Ups, work on chaining them together if you have them

WOD

AMRAP 18 min

5 Burpee Bar Muscle Ups (Sub 10 Burpee Pullups)

7 Shoulder to Overheads (135/95)

9 Goblet Squats (70/53)

400 m run

July 23 2014


Announcements

  • Our barbell club, ATG, will be FREE to all active members for the month of June!ALL SUMMER!!!!  Take advantage of this opportunity to refine your olympic lifting skills!!
  • SUMMER SPECIAL 2014!! $99/month for 3 months!! CLICK HERE END THIS FRIDAY THE 25TH!!

SWOD

Bench Press: 2×8, 2×6, 2×4

WOD

8 Front Squats (155/115)

10 Box Jump Overs (24/20)

200m run

5 Rounds for time

July 22 2014


Announcements

  • Our barbell club, ATG, will be FREE to all active members for the month of June!ALL SUMMER!!!!  Take advantage of this opportunity to refine your olympic lifting skills!!
  • SUMMER SPECIAL 2014!! $99/month for 3 months!! CLICK HERE END THIS FRIDAY THE 25TH!!

SWOD

Clean+Jerk: 3 Sets of 2 Cleans and 1 Jerk, 3 sets of Clean and Jerk

WOD

50 Double Unders (150 Singles)

25 KB Swings (53/35)

40 Double Unders (120 Singles)

20 KB Swings

30 Double Unders (90 Singles)

15 KB Swings

20 Double Unders (60 Singles)

10 KB Swings

July 21 2014


Announcements

  • Our barbell club, ATG, will be FREE to all active members for the month of June!ALL SUMMER!!!!  Take advantage of this opportunity to refine your olympic lifting skills!!
  • SUMMER SPECIAL 2014!! $99/month for 3 months!! CLICK HERE END THIS FRIDAY THE 25TH!!

SWOD

Back Squats: 1 set of 20 reps*

*Weight is your 5lbs MORE than your last 20 rep session

**If you failed between reps 15-19, use same weight as last session

***If you failed with less than 15 reps, go down 5lbs.

(10 mins to warm up to work to your working set, 3-5 mins for your set)

rest 5 mins prior to WOD

WOD

AMRAP 4 min

400m run

8 Thrusters (135/95)

Max Pullups in time remaining

-3 rounds-

Score: Total Pullups

 

July 19 2014


Announcements

  • Our barbell club, ATG, will be FREE to all active members for the month of June!ALL SUMMER!!!!  Take advantage of this opportunity to refine your olympic lifting skills!!
  • SUMMER SPECIAL 2014!! $99/month for 3 months!! CLICK HERE

WOD

Buy In: 1000m Row

5 Rounds of:

10 Push Press (115/85)

10 KB Swings (53/35)

10 Box Jumps w/Step Down (24/20)

Cash Out: 800m run

July 18 2014


Announcements

  • Our barbell club, ATG, will be FREE to all active members for the month of June!ALL SUMMER!!!!  Take advantage of this opportunity to refine your olympic lifting skills!!
  • SUMMER SPECIAL 2014!! $99/month for 3 months!! CLICK HERE

SWOD

Back Squats: 1 set of 20 reps*

*Weight is your 5lbs MORE than your last 20 rep session

**If you failed between reps 15-19, use same weight as last session

***If you failed with less than 15 reps, go down 5lbs.

(10 mins to warm up to work to your working set, 3-5 mins for your set)

WOD

400 m run

20 Ball Slams (30/20)

10 Pullups

3 Rounds for time

(20 Min cap)