Sunday – 9/25/2016 Meet at 10:00AM to draw a Hero WOD at random, then warm-up, scale as needed, and perform it as a group with Coach Steve!
Workout of the Day
Saturday – 9/24/2016 Partner WOD AMRAP 20 10-20-30-40… Plate-Overhead Lunges 45/25# Plate Ground-To-Overhead *15 Pull-Ups after every round*
Friday – 9/23/2016 MetCon 0:00-6:00 800m Run (for time) 6:00-16:00 15-12-9 Deadlift 275/185# Handstand Push-Ups (for time/AMRAP) 16:00-18:00 Rest 18:00 400m Run with Medicine Ball 20/14# (for time)
Thursday – 9/22/2016 Strength: Squat 6x (3 Front Squats + 6 Back Squats) @ 70% of Back Squat 1RM See if you can get ALLLL 6 sets in at ALLLL 70% today, and prepare for shorter sets next week! MetCon EMOM… Read more »
Wednesday – 9/21/2016 Weightlifting Power Snatch + Heaving Snatch Balance + Overhead Squat Take 10:00 to build to your best weight of this complex. MetCon 2:00 to complete: 250m Row AMRAP Burpee Box Jumps 24/20″ 1:00 Rest 2:00 to complete: AMRAP Burpees… Read more »
Tuesday – 9/20/2016 Weightlifting 8 x 2:00 Power Clean + Power Jerk + Split Jerk Build to and record the best weight you can, performing the complex only once per each “round” MetCon AMRAP 12 5-10-15-20-25… Strict Pull-Ups Between every… Read more »
Accessory Work for the week of Monday 9/19/2016 Accumulate 10:00 in a resting squat: two times this week 3×15 GHD Sit-Ups: three times this week 3×15 GHD Hip Extensions: three times this week 400m (200m each side) Unilateral Kettlebell Farmer… Read more »
Monday – 9/19/2016 Strength: Squat 6x (3 Front Squats + 6 Back Squats) @ 75% of Back Squat 1RM MetCon For Time: 21-15-9 Hang Power Snatch 95/65# Wall Balls 20/14# 10/9′
Saturday – 9/17/2016 Partner WOD AMRAP 20 20 Thrusters 95/65# 20 Overhead Squats 95/65# 400m Run *10 Synchronized Burpees whenever the bar touches the ground after the 1st Thruster and before the 20th Overhead Squat
Conditioning: Alt EMOM 28 Minute 1: 12/10 Cal Row Minute 2: 10-12 TTB | K2E Minute 3: 10 Burpee to 6′ Target Minute 4: 5 Power Snatch at 70% of 1RM
Workout – we’re going to be using a percentage based for our Snatches today, looking for something that is relatively quick singles that we can get done in 30s, but no more than 45s to get some rest. C2B should be scaled to a number than can be consistently done in 30-45 seconds at the most as we fatigue.