Archive for the 2018 Category

Jan 11

Posted in 2018 on January 10, 2018 by Andy

SKILL:
3 Rounds (At a walking pace)
10 Bar Dips
Max Effort Banded Lat Pull Down
Band Pull Aparts

LIFT:
EMOM 10
2 Back Squats @ 80%
*Use the first 3 min. to help build to 80%.

WOD:
“11118”
AMRAP 10
800 M. Run
50 Burpee 6″
50 Thrusters (45/35) (35/25)

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Jan 10

Posted in 2018 on January 9, 2018 by Andy

SKILL:
EMOM 12
MIN. 1: 80 FT. S.A. DB Overhead Walking Lunge (50/35) (45/30) (40/25)
*Switch Arms at 40 Ft.
MIN. 2: 1 Triple Tap (T2B + C2B + Bar MU)
*Sub.= T2B + Pull Up + C2B
MIN. 3: 15 Weighted Sit Ups w/ plate pushed above head.

LIFT:
G2O Clusters
8 Rounds
:20 Sec. On / :10 Sec. Off
5 G2O (75/55) (65/45) (55/35)
*2 Rounds w/ a 2 Min. Break Between Each.
**Treat like a Tabata.
***Work on BB Cycling Technique.

WOD: (FAST GLYCOTIC)
“16.3 B”
8 Rounds (10 Min. Cap)
3 Bar Muscle Ups
10 Alt. DB Snatch (50/35) (45/30) (40/25)
*Sub. 6 C2B Pull Ups.

Jan 9

Posted in 2018 on January 8, 2018 by Andy

WOD: (OXIDATIVE)
“PUSH PULL”
For Time:
12-11-10-9-8-7-6-5-4-3
HSPU
100-200-300-400-500-600-700-800-900-1000M
Row
*This is a 10 Round workout. First round is 12 HSPU + 100 M. Row.
Second is 11 HSPU + 200 M. Row, etc.
**Sub. Box Piked HSPU accordingly.

Jan 8

Posted in 2018 on January 7, 2018 by Andy

SKILL:
3 Rounds
2 Unbroken Rope Climbs
*Goal is to not touch the floor. Once
you come to the bottom go direclty back up.

LIFT:
2 x 3
2 x 2
2 x 1
*Build to 80% of your 1RM for the day.
**Choose your weight based on how you feel.

WOD:
“SAGAT”
2 Rounds
30 Dead Lifts (225/155) (2015/135) (185/125)
30 Box Jump Overs (30/24) (24/20)
30 Wall Ball (20/14) (16/10)
3 Rope Climbs

Jan 7

Posted in 2018 on January 7, 2018 by Andy

STRENGTH
3x 50′ prowler rope pulls
3x 100m sled pull (bodyweight)
3x 100′ trap bar farmer carry

WOD:
3 Rounds For Time
100M KB farmer carry (70/53)
Row 500M
5 Tire Flips

Jan 6

Posted in 2018 on January 5, 2018 by Andy

WOD: (Teams of 2)
AMRAP 20
80 Double Unders
400 M. Team Run
30 Synchronized Thrusters (95/65) (75/55) (65/45)
30 Synchronized Bar Facing Burpees

Jan 5

Posted in 2018 on January 4, 2018 by Andy

SKILL:
EMOM 9
MIN. 1: 5 Strict Pull Ups + 10 C2B Pull Ups
or 10 Supine BB Rows
MIN. 2: Max Effort L Sit
MIN. 3: 2 Wall Walks

LIFT:
Back Squat
21-15-9-6
*With 60% of your 1RM
**10 Min. Cap. Goal is unbroken each set.

WOD:
“010518”
4 MIN. (Every 30 Sec. Alternating)
Max Effort Box Jump Overs (20) (12)
Max Effort Air Squats
Rest 1 Min.
4 MIN. (Every 30 Sec. Alternating)
Max Effort Box Jump Overs
Max Effort Pull Ups

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