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WORKOUT OF THE DAY​

Get StARTED

Tuesday 01MAY18

4/30/2018

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Picture
S/T
A. bench press 
4x8-10 @ 70-75%

B. DB bench pullover
3x10-12

WOD
EMOM 12 Min
Min 1: 15 USA KB swings (24/16kg) 
Min 2: 15/11 cal row
Min 3: 3/3 DB snatch (50/35#) + 3 burpees
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Monday 30APR18

4/29/2018

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Picture
S/T
4x 5 Bear Complex
(power clean, front squat, push press, back squat, push press from the back)
*2 min rest between rounds-record highest weight used*

​WOD
3 rounds for time 

15 pushups
15 thrusters (95/65) 
15 T2B 
15 wall balls (20/14) 
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Saturday 28APR18

4/27/2018

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PARTNER WOD
"Panic Breathing"

For time:
A. 600-500-400-300-200-100m row
OR
.3-.25.-.2-.15.-.1mi treadmill run

B. Front Dbl Kettlebell Rack Hold (2x24/2x16 kg)'


While Partner A rows/runs the given distance, Partner B is holding two KBs in the front rack position. They switch after Partner A is done. Both partners run/row each distance. 5 burpee penalty every time the KBs touch the floor before the row/run is over (to be done at the end of the workout).

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Friday 27APR18

4/26/2018

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Picture
S/T
A. Tabata "beat swings" (slow, controlled kips) 

B. Movements/standards for the WOD

WOD
"Filthy Fifty" (Compare to 1/8/18) 
For time: 
​
50 Box Jumps (24/20)
50 Jumping Pull-ups
50 Kettlebell Swings (24/16kg)
50 Walking Lunges
50 K2E
50 Push Press (45/35)
50 Back Ext/Supermans
50 Wall Balls (20/14)
50 Burpees
50 DUs/150 SUs

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April 25th, 2018

4/25/2018

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Picture
S/T
A. Deadlifts
5x3 @80-85%

B. KB farmer's carry hold (go heavy!)
2x1 min

WOD
E2MOM for 12 mins

5 deadlifts (225/175) 
5/5 KB snatches (24/16kg) 
5 burpees

(FB: 7 reps of each) 
​
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Wednesday 25APR18

4/24/2018

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Picture
Testing Day #4

S/T
Find your 1RM Clean and Jerk (can be any variation of clean/jerk, as long as it's taken from the floor) 

WOD
"Annie" 

50-40-30-20-10 
Double-Unders*
Situps 

*sc: half the reps of DUs (25-20-15 etc...) 
only sub for single-unders (x3) if you can't hit a DU approx every 5 attempts
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Tuesday 24APR18

4/23/2018

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Picture
S/T
A. Superset 4 rounds: 
3-5 ring dips/assisted ring dips
:30 rest
3-5 tall box jumps (use the highest height you can for 3-5) 
:30 rest
3-5 wall walks
:30 rest 

WOD

for time: 
500m row/.25mi run 
2 rounds: 
30 USA KBs (24/16) 
30 skater jumps 
30 handstand shoulder taps (sc: pike position, feet on box) 
then
500m row/.25mi run 
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Monday 23APR18

4/22/2018

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Picture
S/T
A. Back squats @ 75%
5x5-7
(superset 10 back extensions b/w sets) 

WOD

5 RFT
6x25ft shuttle run 
4 strict pullups (sc: band or RR) 
12 goblet squats (24/16kg)*

*(goblet squats to be performed under the pull-up bars to avoid colliding with runners!) 


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Saturday 21APR18

4/20/2018

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Picture
PARTNER WOD
*revisiting from 11/25/17*

Complete with a partner, divide reps 
​EMOM BOTH partners must stop and do 5 burpees (3 burpees if scaling) 


80 Push Press (95/65)
80 RKB Swings (24/16kg)
80 Goblet Step-Ups (24/16kg)
80 BB SDLHP (95/65)
80 Russian Twists (45/25lb plate) 

​
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Friday 20APR18

4/19/2018

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Picture
S/T
A. Front-rack reverse lunges
3x16 (total)

B. Split jerk technique (in remaining time) 
2-2-2-2... (light weight/PVC/EBB) 

WOD

18 Min EMOM
Min 1: 7 wall balls (20/14) + 7 pushups
Min 2: 10 box jumps (24/18) (FB: 15 box jumps) 
Min 3: 14/11 cal row
etc.

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