W.O.D. – Workout of the Day


July 3 2015


Announcements:

  • Coaches surveys are live in the Private Group!  Please fill one out for each coach!  Thank you!
  • NEW CLASS: Black Ops Bootcamp!  CLICK HERE
  • 4th of July Schedule:
    • Friday 7/3: closed at 6pm
    • Saturday 7/4 10am-12pm 9am-11am OPEN GYM only
    • Sunday 7/5 10am-12pm OPEN GYM only

 

SWOD: week 5

Push Press 6×2

WOD

3 Deadlifts

6 Lateral Burpees over bar

9 Pullups

50 Double Unders (150 Singles)

5 Rounds for time

Rx: 225/155

RxA: 275/205

July 2 2015


Announcements:

  • Coaches surveys are live in the Private Group!  Please fill one out for each coach!  Thank you!
  • NEW CLASS: Black Ops Bootcamp!  CLICK HERE
  • 4th of July Schedule:
    • Friday 7/3: closed at 6pm
    • Saturday and Sunday 10am-12pm OPEN GYM only

WOD

800m run

10 DB Thrusters (30/20)

15 Box Jumps (24/20)

20 KB Swings (53/35)

2 Rounds for time

July 1 2015


Announcements:

  • Coaches surveys are live in the Private Group!  Please fill one out for each coach!  Thank you!
  • NEW CLASS: Black Ops Bootcamp!  CLICK HERE
    • Programming Note:  From the many 1 on 1 meetings I’ve had with you all, one of the biggest requests I received was “Help me get my first pull up”.  In terms of changes in programming, you’ve probably noticed we’ve moved a little bit away from our beloved kipping pullups and towards more strict movements to develop power.  To take this a step further, I’m introducing “Focused SWODs”.  Take tomorrow for example.  We are embarking on a Bench Press progression (Yeah bro.) but for those of you who do not yet have a STRICT pullup, you are to continue on the Focused SWOD path-and stay with it.  You are not to flip flop between the two paths.  If you do have strict pullups, go the Bench Press route.  We will be doing more of this alternate path programming to help you reach your goals.  The work won’t be easy, but I think you’ll be happy with the end results.

SWOD: Bench week 2

Bench Press 2×8, 3×6 (Go heavier than last week)

FOCUSED SWOD

A1) Single Arm KB Rows 4×8 (each side)

A2) Strict Pullups w/band 4×8

WOD

10-1

Burpee Pull Ups

Back Squats (135/95)

Back Rack Lunges (135/95)

June 30 2015


Announcements:

  • Coaches surveys are live in the Private Group!  Please fill one out for each coach!  Thank you!

SWOD: Clean week 1

3 Position Clean (HH, Thigh, Floor) x 6 sets

WOD

EMOM 10 min

1 Clean+1 Front Squat+1 Push Press

Rx: 155/115

RxA: 205/155

June 26 2015


Announcements:

  • Coaches surveys are live in the Private Group!  Please fill one out for each coach!  Thank you!

SWOD

Push Press 5×3

WOD

AMRAP 4 min

Max Distance row

rest 3 min, then

3 Rounds of

20 Wall balls (20/14 to 10’/9’)

10 Hang Power Cleans

5 Front Squats

Rx: 135/95

RxA: 185/135

Score=meters and time

June 25 2015


Announcements:

  • Coaches surveys are live in the Private Group!  Please fill one out for each coach!  Thank you!

Skill: 15 min Double Unders and drills

WOD

AMRAP 16min

4 Deadlifts (225/155)

8 Med Ball Cleans (20/14)

16 Situps

200m run

June 24 201


Announcements:

  • Coaches surveys are live in the Private Group!  Please fill one out for each coach!  Thank you!
  • Programming Note:  From the many 1 on 1 meetings I’ve had with you all, one of the biggest requests I received was “Help me get my first pull up”.  In terms of changes in programming, you’ve probably noticed we’ve moved a little bit away from our beloved kipping pullups and towards more strict movements to develop power.  To take this a step further, I’m introducing “Focused SWODs”.  Take tomorrow for example.  We are embarking on a Bench Press progression (Yeah bro.) but for those of you who do not yet have a STRICT pullup, you are to continue on the Focused SWOD path-and stay with it.  You are not to flip flop between the two paths.  If you do have strict pullups, go the Bench Press route.  We will be doing more of this alternate path programming to help you reach your goals.  The work won’t be easy, but I think you’ll be happy with the end results.

SWOD

Bench Press 2×8, 3×6

FOCUSED SWOD (For Pull Up Power)

A1) Barbell Rows 5×8

A2) Pullup Negatives 5×8, 30X0

WOD

AMRAP 12 min

8 Strict Pullups

10 HR Pushups

12 Pistols

 

June 23 2015


Announcements:

  • Coaches surveys are live in the Private Group!  Please fill one out for each coach!  Thank you!

SWOD: Oly Work

1 Clean Pull+1 Hang Clean Pull+1 Hang Clean x 4 sets

1 Hang Clean+1 Clean x 4 sets

WOD

3 rounds of:

30 Double Unders (60 singles)

10 OHS

then, 3 rounds of:

5 Squat Snatches

10 HSPU

Rx: 95/65

RxA: 135/95 and Deficit HSPU (55/35 plates)*

*If you use 35lb plates and abmat as Rx, add another 55 or 35 lb plate on top for RxA