WODs

Workout of the Day


Monday 170123

Row 500m

Recline Row (32X1) 3-8x
Kettlebell Sumo Deadlift 5-8x
Lateral Band Chop 10x each
Jerk Ramp-up
3 Rounds

Behind the neck Split Jerk left/right
Weighted Pull-up 3x
Work every 90s for each
10 Rounds

Handstand Push-ups 5x
Double Unders 30x
12 minute AMRAP

Debrief: T-Spine Rotation, T-Spine Extention, Cat/Cow Breathing 2 minutes each


Thursday 170119

Row 500m

Recline Row (32X1) 3-8x
Straddle L-Sit Lifts 5-10x
Lateral Lunges 8-16x
Band Pull Aparts 20x
3 Rounds

Gymnastic GOAT
15 minutes

Barbell Turkish Get-up 45#/35#
Sott Press (Scale to snatch press balance) 45#/35#
21-15-9x

Debrief: Rolling wall bridge 3×10, Supine T-Spine Rotation 2 minutes, T-Spine Smash with peanut 3-5 minutes


Wednesday 170118

Snatch Review

Snatch 3×3, 2×2, 1×1
Front Squat 5×3
30 minutes

Power Snatch 3x
Jump over bar burpees 10x
10 minute AMRAP
Tally up total volume and rounds

Debrief: T-Spine Rotation 2 min, Cat breathing 2 min, Psoas 2 min


Tuesday 170117

Wall Facing Handstand Hold
Recline Row Hold
5 Rounds
Planche Lean
Scap Pull-in
5 Rounds
Hollow Body
Arch Body
5 Rounds
Work 20s/ Rest 10s

Tabata
Toes to Bar
Shoulder to Overhead 75#/55#
Box Jump
Russian Kettlebell Swing
Rest 1 minute between
Then…
Establish a 1RM of a Power Clean in 12 minutes

Debrief: 90-90 Breathing 2 minutes, T-Spine Extension 3 minutes, Lat Smash 2 minutes


Monday 170116

Kettlebell Sumo Deadlift 8x
Push-ups 8x
Bulgarian Split Lunge 8x
Recline Row 8x
3 Rounds
Plank 10s on 10s off-2 minutes

Spin the wheels with monostructural 2 minutes
Pull-ups 15s
Thrusters 20-30s

Fran Training
Thrusters
Pull-ups (Burpees if you want to truly create the stimulus)
Pick a load and rep scheme that will make you finish Fran in 3 minutes

Debrief: Breathing 90-90 for 2 minutes, T-Spine with peanut 3 minutes, Banded glute stretch


Friday 170113

“Jack”
Push Press 115#/75# 10x
Kettlebell Swing 53#/35# 10x
Box Jump 24″/20″ 10x
20 minute AMRAP

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.


Thursday 170112

With a kettlebell: Floor press, armbar stretch, turkish get-up, bent press, overhead squat, sott press, turkish get-down

Snatch balance/ overhead squat 2x
Standing Calf Raises 3×20
20 minutes

Run 400m
Ring Push-ups 21x
Chest to bar pull-ups 12x
3 Rounds

Debrief: Bully stretch, front shoulder, 1st rib 2 minutes


Wednesday 170111

Scap Push-up 10x
Scap Pull-in 5x
Squat Routine
3 Rounds

Shoulder Press 2x
Protraction 10s
Retraction 10s
15 minute EMOM

CrossFit Open 11.5
Power Clean 145#/100# 5x
Toes to Bar 10x
Wallball 15x
20 minute AMRAP

Debrief: Lat/Tri Stretch 3x60s, Lat Smash 2 minutes, T-Spine 3 minutes


Tuesday 170110

Row 500m

10 minutes of squatting and locomotion

Sumo Deadlift 6×2
Rebounding Box Jump between sets 3x
GHR or Rev Hyp 3 sets
25 minutes

Thruster 75#/55# Max reps
Power Snatch 75#/55# AMRAP
2 minutes

Debrief: Jefferson Curls 3×10(15s), Straddle-ups 3×10(45s)


Monday 170109

Snatch Review

Hang Squat Snatch 3x
Gymnastic Hold 10-30s
Even: Burpees 45s
Odd: Row for calories or Double Unders 60s
Aerobic Flush 30s
Rest 2:30 minutes
8 Rounds

Get in some speed work on the snatch while focusing on foot work. Pick a hold, or two that you can alternate with, that you need work on. Top the round off with a max effort attempt of the given exercises to work the lactate capacity. Calm down with some air squats, rowing, etc before the rest. Train the flush!

Debrief: Front Shoulder Smash and Bully Stretch 2 minutes, T-Spine 3 minutes


Friday 170106

3pm will be open gym.

“Hammer”
Power Clean 135#/95# 5x
Front Squat 135#/95# 10x
Jerk 135#/95# 5x
Pull-ups 20x
Rest 90s
5 Rounds

U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.


Thursday 170105

Row 500m, Twisting Shoulder Rotation 10x, Tea Cup Drill 10x, Dislocates 10x

Tempo Gymnastic Push
Tempo Gymnastic Pull (Involve muscle-up transition if applicable)
Work every 90s
18 Rounds

Tabata
Kettlebell Snatch (Alternate each round)
Burpees
Belly Buster


Wednesday 170104

Warm-up with 5 minutes of a monostructural movement after that focus on maintaining nose breathing for 60s between efforts. Cycle between:
A progression that needs work on the pull-up bar 20s
Surge of monostructural movement for 30s
30 minutes then…
Establish a 1RM of a thruster in 15 minutes

Debrief: Psoas and Quad Stretch, TFL to Piriformis Smash 2 minutes


Tuesday 170103

Scap Push-ups 10x
Scap Pull-ins 5x
Squat Routine
3 Rounds

Push Jerk 3x
Dynamic Effort Pull-up 2x
16 minute EMOM

CrossFit Open 13.1
Burpees 40x
Snatch 75#/45# 30x
Burpees 30x
Snatch 135#/75# 30x
Burpees 20x
Snatch 165#/100# 30x
Burpees 10x
Snatch 210#/120# AMRAP
17 minute AMRAP
Ideally touch a target 6″ out of standing reach for burpees.

Debrief: Bully Stretch, Front Shoulder Smash 2 minutes, T-Spine 3 minutes


Monday 170102

Regular schedule today.

Snatch review

Snatch 7×1
Bound to Single Leg Box Jump 8×6
GHR or Reverse Hyper 3 sets
25 minutes

Power Clean 115#/75#
Wallball
21-15-9x

Debrief: Jefferson Curl 3×10(15s), Split Hold 3x60s


Friday 161230

PR Day!
Keep it classic with a girl wod. Make 2016 go out with a bang!


Thursday 161229

Row 500m

10 minutes of squatting and locomotion

Power Clean 7×1
Bound to single leg broad jump 8×6
GHR of Revere Hyper 3 sets
25 minutes

Overhead Squat 95#/65# 3x
Tuck Crunch 5x
Kettlebell Swing 53#/35# 7x
8 Rounds


Wednesday 161228

Row 500m, Twisting Shouler Rotations 10x, Tea Cup Drill 10x, Dislocates 10x each direction, Prone Dislocates 10x

Gymanstic Push or Bench Press 3x
Chin-up Hold
Work every 90s
16 Rounds

CrossFit Open 15.3
Shoulder to Overhead 115#/75# 5x
Deadlift 115#/75# 10x
Box Jump 24″/20″ 15x
10 minute AMRAP

Debrief: Lat/Tri Stretch 3x60s, 1st Rib Smash 2 min, T-Spine 3-5 min


Tuesday 161227

Spin the wheels with a monostructual movement. If Santa go you a heart rate monitor, lets talk!
Double Unders or Lateral Jump Over Barbell 30s
Chinese Hang Snatch 15s-Set a baseline of reps in the 15s of effort. Only add enough weight that will allow you maintain the same amount of reps.
Establish nose breathing for at least 90s before taking on a max effort of either movement.
Work as long as you can while leaving enough time to mobilize.

Debrief: Diaphragm, QL, and Oblique 2 minutes each


Monday 161226

No 6am, the rest is normal scheduling.

Scap Push-ups 10x
Scap Pull-ins 5x
Squat Routine
3 Rounds

Pull-up Progression
Push Jerk 3x
16 minute EMOM

Tally up toes to bar 100x
Every time you dismount the bar Burpees 5x


Friday 161223

“Morrison”
Wallball
Box Jump 24″/20″
Kettlebell Swing 53#/35#
50-40-30-20-10x

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.


Thursday 161223

Lateral Step-up 50x
Snatch Press Balance 30x
Split Snatch Balance 30x
Partition as needed

Good Morning 5×5
Lateral GHDSU 3×10-20
Standing Calf Raises 3×15
25 minutes

Power Snatch 95#/65# 21-15-9x
Tuck Crunch 42-30-18x

Debrief: Psoas and Quad Stretch, TFL to Piriformis 2 minute each


Wednesday 161221

Scap Push-up 10x
Scap Pull-in 5x
Squat Routine
3 Rounds

Sub 2 max pull
Sub 2 max push
Odd: Burpees 60s
Even: Row for calories 60s
Aerobic Flush 30s
Rest 3 minutes
Make as many attempts as you like while leaving enough time to mobilize

Debrief: Lat/Tri Stretch 3x60s, 1st Rib Smash 2 minutes, T-Spine Extention 3 minutes


Tuesday 161220

Clean 5×3
Single leg bound over PVC to broad jump 8×6
GHR or Reverse Hyper 3 sets
25 minutes

Deadlift 225#
Front Squat 135#
21-15-9x


Monday 161219

Spin the wheels with a monostructual movement. Warm-up with 5 minutes before working a max effort of:
Hollow Body- Max time
Chinese Hang Snatch 15s AMRAP
Arch Body- Max time
Chinese Hang Snatch 15s AMRAP
Cycle through each of these attempts only after accomplishing nose breathing for 2 minutes
40 minutes of work


Friday 161216

“Zimmerman”
Chest to Bar Pull-ups 11x
Deadlift 315# 2x
Handstand Push-ups 10x
25 minute AMRAP

U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian.


Thursday 161215

Snatch Pull/ High Pull/ Power/ Full
Bound over parallette to box jump 8×3
Lateral GHDSU 3×10-20
30 minutes

Kettlebell Switch Snatch (Count Snatches only) 53#/35#
Push-ups
Row for calories
21-15-9x


Wednesday 161214

Protraction 10-15s
Retraction 10-15s
16 Rounds

Spin the wheels with banded run, row, bike, ski erg, or single unders.
8x15s of max effort thrusters
8x30s of max effort double unders or rowing
30 minutes of continuous work


Tuesday 161213

Athletic Squat 5×3
Single Leg Plate Jump 8×6
Reverse Hyper 3×8-20
GHR 3×3-8
30 minutes

Overhead Squats 115#/75# Max Reps
Toes to Bar 9x
Box Jumps 24″/20″ 12x
10 minutes


Monday 161212

Work a component of a muscle-up every 90s for a total of 15 Rounds

Hang Power Clean and Jerk 115#/75#
Chest to Bar Pull-ups
15-12-9x


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