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2
Jul

Thursday, July 2, 2020

Main
A. Push Jerk Skill Work
1. Shoulder press
2. Push Press
3. Push jerk; dip-drive-re dip-stand

B. 3 Push Jerk – E2 min x 10 min (5 sets)
*begin around ~50-60% of 1rm push press and build in 5-10% jumps
0-2: 3 PJ 60-65%
2-4: 3 PJ 65-70%
4-6: 3 PJ 70-75%
6-8: 3 PJ 75-80%
8-10: 3 PJ 80-85%

Core Accessory
Core work (capacity)
5 min clock: 5 rounds, 1 min each round;
10 sec max tuck up
10 sec hollow hold (scale to tuck hold)
40 sec knee to chest recovery

29
Jun

Monday, June 29, 2020

Main
E3min x 21min (7 sets)
Deadlift 5-5-5-5-5-5-5 reps
begin ~30% of 1rm front squat and build in 5% jumps
0-3: 5 Deadlifts 30-35%*
3-6: 5 Deadlifts 35-40%
6-9: 5 Deadlifts 40-45%
9-12: 5 Deadlifts 45-50%
12-15: 5 Deadlifts 50-55%
15-18: 5 Deadlifts 55-60%
18-21: 5 Deadlifts 60-65%
*Goal today is 5 single reps with eccentric lowering and resetting from floor- no touch and go reps. Work on developing the correct setup position and pulling strength from the floor.

Core Accessory
3 min deadbugs for quality

25
Jun

Thursday, June 25, 2020

Main
5 rounds for time of:

400-m run* scale run so it can be performed in under 2 min
15 left-arm DB/kettlebell hang snatches
15 right-arm DB/kettlebell hang snatches

24
Jun

Wednesday, June 24, 2020

Main
Every 3min x 21min (7 sets) Thruster + 3 strict pullups
Thruster 3-3-3-3-3-3-3 reps
Begin ~30% of 1rm front squat and build in 5% jumps
0-3min: 3 thrusters 30% + 3 strict pullup*
3-6: 3 thrusters 35% + 3 strict pullup
6-9: 3 thrusters 40% + 3 strict pullup
9-12: 3 thrusters 45%+ 3 strict pullup
12-15: 3 thrusters 50% + 3 strict pullup
15-18: 3 thrusters 55%+ 3 strict pullup
18-21: 3 thrusters 60% + 3 strict pullup
*add assistance/add weight as needed to make strict pullup difficult but doable for 3 unbroken reps

Core Accessory
3 min deadbugs for quality

23
Jun

Tuesday, June 23, 2020

Main
A. 3 rounds for load/quality;

10 DB floor press per arm/20 total
10 DB bent over row per arm/20 total

B. Then,
Assault bike 5k for time (5000meters)


22
Jun

Monday, June 22, 2020

Main
A. Skill work for today’s session;
HSPU progressions
Row mechanics
Pistol progressions/scaling

B. 12 min amrap;
10 handstand push-ups
20-calorie row* everyone rows 20 cals today
30 single-leg squats, alternating (15 each)

Core Accessory
3-5min birddogs

19
Jun

Friday, June 19

Main
AMRAP 12 min;
6 toes-bar
9 box jump overs
12 alt. arm DB snatch (6 each side)

Core Accessory
Tabata bicycle crunch :20 on x :10 off for 8 rounds

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