Daily WOD: 1122

Thursday, November 22, 2018

All Levels – Strength
COMBINED CLASS — 90 Minute

Bench Press for load:
– Build to a Heavy Double

All Levels – Conditioning
COMBINED CLASS — 90 Minute

“Breathe”
Teams of 2
For time:
– 80 Rowing Calories
– 80 Off-the-Ground Wallballs (20/14)
– 80 Hang DB Snatches 50/35
– 60 Rowing Calories
– 60 Off-the-Ground Wallballs (20/14)
– 60 Hang DB Snatches 50/35
– 40 Rowing Calories
– 40 Off-the-Ground Wallballs (20/14)
– 40 Hang DB Snatches 50/35
Time cap: 20 mins

Teammates can split the work as needed. For Off-the-Ground wallballs, once the ball is picked up off the ground for the 1st rep of 40, it cannot hit the ground again. It has to be handed off from partner to partner. If the ball does hit the ground, both teammates have to do 10 burpees.

For wallballs and DB snatches, athletes should pick a weight that can be performed 20+ reps unbroken when fresh.

 


Daily WOD: 1121

Wednesday, November 21, 2018

L200 – Strength
Pausing Power Clean
– Build to Heavy Double. 2 Second Pause at the Knee.

L200 – Conditioning
“20 For 7”
AMRAP 7:
– 20 Double Unders, 1 Power Clean (155/105)
– 20 Double Unders, 2 Power Cleans (155/105)
– 20 Double Unders, 3 Power Cleans (155/105)
….
Up by (1) Power Clean Until Finish

The power clean is the focus of this two part workout. In part 1, athletes will build to a heavy double power clean from the floor with a two second pause at knee level. Heavy is relative for the day. The weights used here should be something that athletes can move exceptionally well with and maintain the two second pause. This pause only happens in the first part, but will allow athletes to move better in part two. In part 2, athletes will choose a weight on the barbell that they could complete 12+ repetitions unbroken when fresh. Within the workout, these will likely be completed in very small sets or quick singles. Athletes should choose a variation on the rope that they can ideally complete unbroken each round.

L100 – Strength
Hang Power Clean: 5 x 5

L200 – Conditioning
AMRAP 7:
– 40 Single Unders, 1 Hang Power Clean
– 40 Single Unders, 2 Hang Power Cleans
– 40 Single Unders, 3 Hang Power Cleans
….
Up by (1) Power Clean Until Finish

 


Daily WOD: 1120

Tuesday, November 20, 2018

L200 – Conditioning
“Stick Up”
AMRAP 20:
– 10 Thrusters (135/95)
– 15 Chest to Bar Pull-ups
– 20/15 Calorie Row

In this triplet workout, athletes will choose a weight on the barbell that they could complete for 12+ repetitions unbroken when fresh. Within the workout, looking for these to be completed somewhere between 2-3 sets.

L100 – Conditioning
AMRAP 20:
– 10 Dumbbell Thrusters
– 15 Pull-ups
– 20/15 Calorie Row

Conditioning
“Stick Up”
AMRAP 20:
– 10 Thrusters (135/95)
– 15 Chest to Bar Pull-ups
– 20/15 Calorie Row

In this triplet workout, athletes will choose a weight on the barbell that they could complete for 12+ repetitions unbroken when fresh. Within the workout, looking for these to be completed somewhere between 2-3 sets.

 


Daily WOD: 1119

Monday, November 19, 2018

L200 – Conditioning
“Triple Double”
AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
– 12 Power Snatches (75/55)
– 4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
– 8 Power Snatches (95/65)
– 4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
– 8 Power Snatches (115/80)
– 4 Burpee Box Jump Overs (24/20)

In this interval style conditioning workout, athletes will start out each 5 minute window by completing 100 double unders. This portion of the AMRAP is a buy-in and is only completed once. The buy-in should take no longer than two minutes so that the majority of time is spent on the scored portion. The scored piece of each section will be the rounds + reps of the power snatches and burpee box jump overs. The weight on the barbell will increase and the reps will decrease. These should be loads that athletes are capable of completing at least 25, 20, and 15 unbroken repetitions respectively when fresh.

L100 – Conditioning
AMRAP 5:
Buy-In: 150 Single Unders
Immediately Into…
– 12 Hang Power Snatches
– 4 Burpee Box Jump Overs

Rest 5 Minutes

AMRAP 5:
Buy-In: 150 Single Unders
Immediately Into…
– 8 Hang Power Snatches
– 4 Burpee Box Jump Overs

Rest 5 Minutes

AMRAP 5:
Buy-In: 150 Single Unders
Immediately Into…
– 8 Hang Power Snatches
– 4 Burpee Box Jump Overs

 


Daily WOD: 1118

Sunday, November 18, 2018

All Levels – Conditioning
“Right Hook”
AMRAP 18:
– 25 Russian Kettlebell Swings (70/53)
– 25 AbMat Sit-ups
– 250 Meter Row
– 25 AbMat Sit-ups

On this Sunday workout, we’re looking for athletes to choose a kettlebell weight that they could complete 25+ repetitions unbroken when fresh and/or within 2 sets during the workout. Russian Kettlebell Swings do not go overhead.

 


Daily WOD: 1117

Saturday, November 17, 2018

All Levels – Conditioning
“Overalls”
AMRAP 20:
– 15 Power Snatches (75/55)
– 200 Meter Run
– 15 Thrusters (75/55)
– 200 Meter Run
– 15 Clean and Jerks (75/55)
– 200 Meter Run

These should be loads that athletes are capable of completing at least 25+ repetitions unbroken when fresh. With a longer time domain, we are looking for weights that athletes can cycle for large sets throughout the workout.

 


Daily WOD: 1116

Friday, November 16, 2018

L200 – Conditioning
“Designated Driver”
Teams of 3
3 Rounds:
– 4 Minute Row for Calories
– 3 Minute Box Jump Overs (24/20)
– 2 Minute Burpees Over Rower

In this team of three workout, one athlete will work at a time, switching off as needed while trying to accumulate as many reps as possible at each station as a group. The score today is total number of completed reps across the three rounds.

L100 – Conditioning
Teams of 3
3 Rounds:
– 4 Minute Row for Calories
– 3 Minute Box Jump Overs
– 2 Minute Burpees Over Rower

 


Daily WOD: 1115

Thursday, November 15, 2018

L200 – Strength
Thruster:
– Build to a Heavy Double

L200 – Conditioning
“Blitzen”
5 Rounds:
– 20/15 Calorie Row
– 10 Thrusters (115/80)

Athletes will begin by building to a heavy double thruster. In this simple couplet conditioning workout, athletes will move back and forth between the rower and the barbell, choosing a weight that they could complete 15+ repetitions unbroken when fresh. Within the workout, these sets are ideally completed unbroken, with 1 break maximum allowed per set.

L100 – Strength
Thruster: 3 x 5

L100 – Conditioning
5 Rounds:
– 20/15 Calorie Row
– 10 Thrusters

 


Daily WOD: 1114

Wednesday, November 14, 2018

L200 – Conditioning
“Team Cement Mixer”
Teams of 2
10 Rounds Total (5 Each):
– 400 Meter Run
– 12 Toes to Bar

Athlete 1 will complete the full 400 meter run and 12 toes to bar before passing off to Athlete 2. Teams will complete 10 rounds total, or 5 each. Each effort today is meant to be fast and furious.

L100 – Conditioning
Teams of 2
10 Rounds Total (5 Each):
– 400 Meter Run
– 12 Toes to Bar

 


Daily WOD: 1113

Tuesday, November 13, 2018

L200 – Strength
Hang Power Clean:
– Build to Heavy Set of 3

L200 – Conditioning
“Hangman”
For Time:
– 21 Hang Power Cleans (135/95)
– 21 Lateral Barbell Burpees
– 100 Double Unders
– 15 Hang Power Cleans (135/95)
– 15 Lateral Barbell Burpees
– 75 Double Unders
– 9 Hang Power Cleans (135/95)
– 9 Lateral Barbell Burpees
– 50 Double Unders

Today, our focus is the hang power clean. Athletes will begin the day by building to a heavy set of 3. Heavy vs. 1RM means that athletes are challenging themselves, while still looking to move exceptionally well. Within the workout, we’re looking for a weight that athletes could complete 21+ repetitions unbroken when fresh. For the first set today, athletes should be able to complete the 21 repetitions in 2-3 sets maximum.

L100 – Strength
Hang Power Clean: 5 x 5

L100 – Conditioning
For Time:
– 21 Hang Power Cleans
– 21 Lateral Barbell Burpees
– 150 Single Unders
– 15 Hang Power Cleans
– 15 Lateral Barbell Burpees
– 100 Single Unders
– 9 Hang Power Cleans
– 9 Lateral Barbell Burpees
– 50 Single Unders