Tuesday, March 14, 2017

Essentials

Strength/Skill:
Warm Up:

  • 4 Point Shoulder LAX Ball Roll Out x 10 ea.
  • Reverse V-Up x 20

For Quality

  • 10 Single Arm High Pulls
  • 10 Single Arm Sumo Deadlift High Pull
  • 10 Single Arm DB Shoulder Press
  • 10 Single Arm DB Muscle Snatch
  • 10 Single Arm DB Thruster

Strength:

3 Sets:

  • Behind the Neck Shoulder Press x 8
  • Prone DB Row Iso Hold x 20-30 seconds
  • Banded Face Pull x 12

Skill:

WOD:
AMRAP in 24 Minutes:

  • 30 Seconds Plank Hold
  • 200m Run
  • 15 KB Swing
  • 10 Handstand Push Ups
  • 10 Overhead Squat
  • 200m Run
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • 4 Point Shoulder LAX Ball Roll Out x 10 ea.
  • Reverse V-Up x 20

For Quality

  • 10 Single Arm High Pulls
  • 10 Single Arm Sumo Deadlift High Pull
  • 10 Single Arm DB Shoulder Press
  • 10 Single Arm DB Muscle Snatch
  • 10 Single Arm DB Thruster

Strength:

3 Sets:

  • Behind the Neck Shoulder Press x 8
  • Prone DB Row Iso Hold x 20-30 seconds
  • Banded Face Pull x 12

Skill: 

WOD:
AMRAP in 24 Minutes:

  • 30 Seconds L-Sit on Paralletes/Ring Plank Hold
  • 200m Run
  • 20 KB Swing 55/35
  • 10 Handstand Push Ups
  • 20 Overhead Squat 115/75
  • 200m Run
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

  • 4 Point Shoulder LAX Ball Roll Out x 10 ea.
  • Reverse V-Up x 20

For Quality

  • 10 Single Arm High Pulls
  • 10 Single Arm Sumo Deadlift High Pull
  • 10 Single Arm DB Shoulder Press
  • 10 Single Arm DB Muscle Snatch
  • 10 Single Arm DB Thruster

Strength:

8 Sets: (EMOM)

  • 4 Thrusters + 4 OH Walking Lunge + 4 Thrusters

Skill:

WOD:
AMRAP in 24 Minutes:

  • 30 Seconds L-Sit on Paralletes
  • 20/15 Cal Row
  • 20 KB Snatch (10 each) 70/55
  • 10 Deficit Handstand Push Up
  • 20 Overhead Squat 135/95
  • 200m Run
Additional:
  • Mobility
Posted in Daily Workouts | Leave a comment

Monday, March 13, 2017

Reminder:  If you are signed up for the Open, please remember to submit your score before 5 pm. 

Essentials

Strength/Skill:
Warm Up:

  • 5 Spot Lower Body LAX Ball Roll Out x 10 each
  • Plank Lateral Leg Slide x 20 ea.
  • PVC/Barbell Cuban Press + Behind the Neck Press + Overhead Squat x 10

Strength:

4 Sets:

  • DB Front Foot Elevated Split Squat x 8 ea
  • Band Face Pulls x 15

Skill:

WOD:
4 Rds For Time:

  • 9 DB Deadlift
  • 7 DB Hang Power Clean
  • 5 DB Shoulder to Overhead
  • 150m Run
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • 5 Spot Lower Body LAX Ball Roll Out x 10 each
  • Plank Lateral Leg Slide x 20 ea.
  • PVC/Barbell Cuban Press + Behind the Neck Press + Overhead Squat x 10

Strength:

4 Sets:

  • DB Front Foot Elevated Split Squat x 8 ea.
  • Band Face Pulls x 15

Skill:

WOD:
4 Rds For Time:

  • 12 DB Deadlift 40/25
  • 9 DB Hang Power Clean
  • 6 DB Shoulder to Overhead
  • 150m Run
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • 5 Spot Lower Body LAX Ball Roll Out x 10 each
  • Plank Lateral Leg Slide x 20 ea.
  • Barbell/PVC Cuban Press + Behind the Neck Press + Overhead Squat x 10

Strength:

A) 8 Sets: (EMOM)

  • 4 Clean + Push Jerk

B) 4 Sets:

  • Clean High Pulls x 4 @ 106%

C) 4 Sets:

  • 1 1/4 Back Squat x 3

Skill:

WOD:
4 Rds For Time:

  • 12 DB Deadlift 50/35
  • 9 DB Hang Power Clean
  • 6 DB Shoulder to Overhead
  • 150m Run
Additional:
  • Mobility

 

Posted in Daily Workouts | Leave a comment

Saturday, March 11, 2017

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
With a Partner Complete AMRAP in 20 Minutes:

  • 15 Wall Ball
  • 10 Push Up
  • 30 Double Unders
  • 5 Front Squat
  • 15 Deadlift

Partners Alternate Movements.

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
With a Partner Complete AMRAP in 20 Minutes:

  • 15 Wall Ball
  • 10 Handstand Push Up
  • 30 Double Unders
  • 5 Front Squat 185/125
  • 15 Deadlift 185/125

Partners Alternate Movements.

Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
With a Partner Complete AMRAP in 20 Minutes:

  • 15 Wall Ball
  • 10 Handstand Push Up
  • 30 Double Unders
  • 5 Front Squat 225/155
  • 15 Deadlift 225/155

Partners Alternate Movements.

Additional:
  • Mobility

 

Posted in Daily Workouts | Leave a comment

Friday, March 10, 2017

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
 17.3 Scaled

Prior to 8:00, complete:
3 rounds of:
6 jumping chin-over-bar pull-ups
6 squat snatches, 45/35 lb.
Then, 3 rounds of:
7 jumping chin-over-bar pull-ups
5 squat snatches, 75/55 lb.
*Prior to 12:00, complete 3 rounds of:
8 jumping chin-over-bar pull-ups
4 squat snatches, 95/65 lb.
*Prior to 16:00, complete 3 rounds of:
9 jumping chin-over-bar pull-ups
3 squat snatches, 115/75 lb.
*Prior to 20:00, complete 3 rounds of:
10 jumping chin-over-bar pull-ups
2 squat snatches, 135/95 lb.
Prior to 24:00, complete 3 rounds of:
11 jumping chin-over-bar pull-ups
1 squat snatch, 155/105 lb.

*If all reps are completed, time cap extends by 4 minutes.
Note: Squat snatches or power snatches with overhead squats permitted.

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
Workout 17.3

*Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, (95 / 65 lb.)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135 / 95 lb.)
*Prior to 12:00, 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185 / 135 lb.)
*Prior to 16:00, 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225 / 155 lb.)
*Prior to 20:00, 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245 / 175 lb.)
Prior to 24:00, 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265 / 185 lb.)

*If all reps are completed, time cap extends by 4 minutes.

Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
Workout 17.3

*Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, (95 / 65 lb.)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135 / 95 lb.)
*Prior to 12:00, 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185 / 135 lb.)
*Prior to 16:00, 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225 / 155 lb.)
*Prior to 20:00, 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245 / 175 lb.)
Prior to 24:00, 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265 / 185 lb.)

*If all reps are completed, time cap extends by 4 minutes.

Additional:
  • Mobility

 

Posted in Daily Workouts | Leave a comment

Thursday, March 9, 2017

Essentials

Strength/Skill:
Warm up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD:
Goat Day

EMOM x 20 Minutes

  • Odd Minutes = Movement 1
  • Even Minute = Movement 2
Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD:
Goat Day

EMOM x 20 Minutes

  • Odd Minutes = Movement 1
  • Even Minute = Movement 2
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD
Rest Day
Additional:
  • 10 Minutes Mobility

 

Posted in Daily Workouts | Leave a comment

Wednesday, March 8, 2017

Essentials

Strength/Skill:
Warm Up:

  • High Hang Snatch Pull x 3
  • High Hang Snatch High Pull x 3
  • High Hang Muscle Snatch x 3
  • High Hang Power Snatch x 3
  • Overhead Squat x 3
  • 3 Pos. Pause Snatch x 3 (Knee, mid thigh, pockets)

Strength:

A) 4 Sets: (EMOM)

  • High Hang Snatch x 1

B) 4 Sets: (EMOM)

  • Just Below the Knee Hang Snatch x 1

C) 4 Sets: (EMOM)

  • Snatch x 1

D) 3 Sets:

  • Prone Isometric YTW Hold x 20-30 Seconds each
  • Supinated Grip Bent Over Barbell Row x 10-12
  • Banded Good Mornings x 12-15
  • Bottoms Ups KB OH Carry x 20 yards each

Skill:

WOD:
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • High Hang Snatch Pull x 3
  • High Hang Snatch High Pull x 3
  • High Hang Muscle Snatch x 3
  • High Hang Power Snatch x 3
  • Overhead Squat x 3
  • 3 Pos. Pause Snatch x 3 (Knee, mid thigh, pockets)

Strength:

A) 4 Sets: (EMOM)

  • High Hang Snatch x 1

B) 4 Sets: (EMOM)

  • Just Below the Knee Hang Snatch x 1

C) 4 Sets: (EMOM)

  • Snatch x 1

D)3 Sets:

  • Prone Isometric YTW Hold x 20-30 Seconds each
  • Supinated Grip Bent Over Barbell Row x 10-12
  • Banded Good Mornings x 12-15
  • Bottoms Ups KB OH Carry x 20 yards each

Skill:

WOD:
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • High Hang Snatch Pull x 3
  • High Hang Snatch High Pull x 3
  • High Hang Muscle Snatch x 3
  • High Hang Power Snatch x 3
  • Overhead Squat x 3
  • 3 Pos. Pause Snatch x 3 (Knee, mid thigh, pockets)

Strength:

A) 7 Sets:

  • Halting Power Snatch x 1 (Heavy)

*Pause just below the knee

B) 5 Sets:

  • Shoulder to Overhead x 4

Perform After WOD

C) 3 Sets:

  • Prone Isometric YTW Hold x 20-30 Seconds each
  • Supinated Grip Bent Over Barbell Row x 6-8
  • Bottoms Ups KB OH Carry x 20 yards each

Skill:

WOD:
 5 Rds For Time:

  • 15 KB Swings 55/35
  • 75 Double Unders
  • 9 Ring Muscle Ups
Additional:
  • Mobility

 

Posted in Daily Workouts | Leave a comment

Tuesday, March 7, 2017

Essentials

Strength/Skill:
Warm Up:

  • 4 Point Shoulder LAX Ball Roll Out x 10 ea.
  • Reverse V-Up x 20

For Quality

  • 10 Single Arm High Pulls
  • 10 Single Arm Sumo Deadlift High Pull
  • 10 Single Arm DB Shoulder Press
  • 10 Single Arm DB Muscle Snatch
  • 10 Single Arm DB Thruster

Strength:

3 Sets:

  • Behind the Neck Shoulder Press x 8
  • Prone DB Row Iso Hold x 20-30 seconds
  • Banded Face Pull x 12

Skill:

WOD:
Amrap 20 minutes

  • 400m Run
  • 12 Push Up
  • 12 Pull Up
  • 18 Wall Ball
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • 4 Point Shoulder LAX Ball Roll Out x 10 ea.
  • Reverse V-Up x 20

For Quality

  • 10 Single Arm High Pulls
  • 10 Single Arm Sumo Deadlift High Pull
  • 10 Single Arm DB Shoulder Press
  • 10 Single Arm DB Muscle Snatch
  • 10 Single Arm DB Thruster

Strength:

3 Sets:

  • Behind the Neck Shoulder Press x 8
  • Prone DB Row Iso Hold x 20-30 seconds
  • Banded Face Pull x 12

Skill: 

WOD:
Amrap 20 minutes

  • 400m Run
  • 12 Handstand Push Up
  • 12 Chest to Bar Pull Up
  • 18 2 for 1 Wall Ball
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

  • 4 Point Shoulder LAX Ball Roll Out x 10 ea.
  • Reverse V-Up x 20

For Quality

  • 10 Single Arm High Pulls
  • 10 Single Arm Sumo Deadlift High Pull
  • 10 Single Arm DB Shoulder Press
  • 10 Single Arm DB Muscle Snatch
  • 10 Single Arm DB Thruster

Strength:

3 Sets:

  • Behind the Neck Shoulder Press x 8
  • Prone DB Row Iso Hold x 20-30 seconds
  • Banded Face Pull x 12

Skill:

WOD:
Amrap 20 minutes

  • 400m Run
  • 12 Handstand Push Up
  • 12 Chest to Bar Pull Up
  • 18 2 for 1 Wall Ball
Additional:
  • Mobility
Posted in Daily Workouts | Leave a comment

Monday, March 6, 2017

Reminder:  If you are signed up for the Open, please remember to submit your score before 5 pm. 

Essentials

Strength/Skill:
Warm Up:

  • 5 Spot Lower Body LAX Ball Roll Out x 10 each
  • Plank Lateral Leg Slide x 20 ea.
  • PVC/Barbell Cuban Press + Behind the Neck Press + Overhead Squat x 10

Strength:

4 Sets:

  • Thruster x 3 (This week bar must come from the floor)
  • Band Triple Threat x 10

Skill:

WOD:
AMRAP in 15 Minutes:

  • 15 Push Press
  • 10 DB Step Ups
  • 15 Sumo Deadlift High Pulls
  • 15 Slam Balls
  • 10 Burpee
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • 5 Spot Lower Body LAX Ball Roll Out x 10 each
  • Plank Lateral Leg Slide x 20 ea.
  • PVC/Barbell Cuban Press + Behind the Neck Press + Overhead Squat x 10

Strength:

4 Sets:

  • Thruster x 3 (This week bar must come from the floor)
  • Band Triple Threat x 10

Skill:

WOD:
AMRAP in 15 Minutes:

  • 15 Push Press 75/55
  • 10 DB Step Ups 35/25
  • 15 Sumo Deadlift High Pulls 75/55
  • 15 Slam Balls
  • 15 Calorie Row
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • 5 Spot Lower Body LAX Ball Roll Out x 10 each
  • Plank Lateral Leg Slide x 20 ea.
  • Barbell/PVC Cuban Press + Behind the Neck Press + Overhead Squat x 10

Strength:

A) 8 Sets: (EMOM)

  • TnG Clean x 4

B) 4 Sets:

  • Clean High Pulls x 4 @ 100%

C) 3 Sets:

  • 1 1/4 Back Squat x 3

Skill:

WOD:
AMRAP in 15 Minutes:

  • 15 Push Press 95/65
  • 10 DB Step Ups 50/35
  • 15 Sumo Deadlift High Pulls 95/65
  • 15 Slam Balls 30/20
  • 10 Burpee
Additional:
  • Mobility

 

Posted in Daily Workouts | Leave a comment

Friday, March 3, 2017


Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
Workout 17.2

Scaled

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 hanging knee-raises
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 chin-over-bar pull-ups
8 power cleans
Etc., alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds.

Men use 35-lb. dumbbells

Women use 20-lb. dumbbells

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
Workout 17.2

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 50-lb. dumbbells
Women use 35-lb. dumbbells

Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
Workout 17.1

For time: (20 Minute Cap)

  • 10 dumbbell snatches
  • 15 burpee box jump-overs
  • 20 dumbbell snatches
  • 15 burpee box jump-overs
  • 30 dumbbell snatches
  • 15 burpee box jump-overs
  • 40 dumbbell snatches
  • 15 burpee box jump-overs
  • 50 dumbbell snatches
  • 15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box

Additional:
  • Mobility

 

Posted in Daily Workouts | Leave a comment

Wednesday, March 1, 2017

Essentials

Strength/Skill:
Warm Up:

  • High Hang Snatch Pull x 3
  • High Hang Snatch High Pull x 3
  • High Hang Muscle Snatch x 3
  • High Hang Power Snatch x 3
  • Overhead Squat x 3
  • 3 Pos. Pause Snatch x 3 (Knee, mid thigh, pockets)

Strength:

A) 4 Sets: (EMOM)

  • High Hang Snatch x 1

B) 4 Sets: (EMOM)

  • Just Below the Knee Hang Snatch x 1

C) 4 Sets: (EMOM)

  • Snatch x 1

D) 3 Sets:

  • Prone Isometric YTW Hold x 20-30 Seconds each
  • Supinated Grip Bent Over Barbell Row x 10-12
  • Banded Good Mornings x 12-15
  • Bottoms Ups KB OH Carry x 20 yards each

Skill:

WOD:
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • High Hang Snatch Pull x 3
  • High Hang Snatch High Pull x 3
  • High Hang Muscle Snatch x 3
  • High Hang Power Snatch x 3
  • Overhead Squat x 3
  • 3 Pos. Pause Snatch x 3 (Knee, mid thigh, pockets)

Strength:

A) 4 Sets: (EMOM)

  • High Hang Snatch x 1

B) 4 Sets: (EMOM)

  • Just Below the Knee Hang Snatch x 1

C) 4 Sets: (EMOM)

  • Snatch x 1

D)3 Sets:

  • Prone Isometric YTW Hold x 20-30 Seconds each
  • Supinated Grip Bent Over Barbell Row x 10-12
  • Banded Good Mornings x 12-15
  • Bottoms Ups KB OH Carry x 20 yards each

Skill:

WOD:
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • High Hang Snatch Pull x 3
  • High Hang Snatch High Pull x 3
  • High Hang Muscle Snatch x 3
  • High Hang Power Snatch x 3
  • Overhead Squat x 3
  • 3 Pos. Pause Snatch x 3 (Knee, mid thigh, pockets)

Strength:

A) 7 Sets:

  • Power Snatch x 1 (Heavy)

B) 5 Sets:

  • Shoulder to Overhead x 5

C) 3 Sets:

  • Prone Isometric YTW Hold x 20-30 Seconds each
  • Supinated Grip Bent Over Barbell Row x 6-8
  • Bottoms Ups KB OH Carry x 20 yards each
  • Chest to Bar Pull Ups x 12 (This is skill work, adjust if need be)

Skill:

WOD:
 
Additional:
  • Mobility

 

Posted in Daily Workouts | Leave a comment