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Workout of the Day

Regardless of skill or ability, everyone does the same WOD.
Some may do more reps, some may scale or substitute, but we all do it together.


WOD Leaderboard

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Thursday, July 19, 2018

WOD:

“The Bear”
Power Clean
Front Squat
Push Press
Back Squat
Push Press

7 sets without the bar resting on the ground

Compare to: Sunday, January 25, 2015 

* For this one perform the 5 exercises listed beginning with a weight that you will be able to manage for the 5-7 sets without letting the bar rest on the ground.  At the start of each set the bar will touch (but not rest) on the ground for your power clean.  Once the bar is at your shoulders (racked position) from the power clean, front squat the weight.  At the top of the front squat push press the weight overhead (make sure you reach full lockout) and then lower the bar to your back.  From here back squat the weight, then push press the bar from the back to full lockout, this time bringing the bar back to the front.  This is 1 set.  Rest as required between sets, say 2-5 minutes, then repeat the same sequence at a higher weight and continue to do so until you are unable to complete all 7 sets or you are forced to set the bar down.  These sets are not timed, so take as long as you need, just be sure that when you are taking a break that the bar remains off the floor.  Post the highest load that you reach for the full 7 sets.

TT WOD: Off Season

Complete all sets for time:

A.  200m Dumbbell Farmer’s carry – Choose your weight.
B.  25 D-ball Over Alternating Shoulder
C.  Maximum height wallball – 30#/20#
D.  50 ft. Rope Sled Pull X 3 each, alternate with a partner – choose your weight.
E.  150 ft. Sled push for time. – choose your weight.

Comments: 2

Wednesday, July 18, 2018

5 Rounds for time of:

2 peg board ascent
14 GHD Sit-ups
14 Overhead Squat – 95#/65#
400m Carry – 45#/25# plate

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 11

Tuesday, July 17, 2018

WOD:

Tabata intervals for reps of:

  1. V Sit-ups
  2. Sumo Deadlift High Pull – 95#/65#
  3. Wallball – 20#/14#
  4. Ring Row

TT WOD: Off Season

A1.  Alternating Dumbbell Bicep Curls – 8-10 reps @ 3010 X 4 sets, rest 60-90s

A2.  Lying (Supine) Barbell Tricep Extension – 8-10 reps @ 3010 X 4 sets, rest 60-90s

B1.  Standing Dumbbell Lateral Raise – 10- 12 reps @3011 X 3 sets, res 10s

B2.  Bent Over Banded Lat Row – 12-15 reps @ 3011 X 3 sets, rest 10s

B3.  Bent Over Banded Lat Pull – 20 reps @ 10X0 X 3 sets, rest 90s

Coach’s notes:

Post reps per exercise, per round and all totals to comments.

WOD Leaderboard
No Comments

Monday, July 16, 2018

15, 9, 6 rep rounds for time of:

Clean and Jerk – 185#/120#
Bar Muscle-up

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 7

Sunday, July 15, 2018

A.  Work to a maximum height 2 foot vertical jump in 5 minutes.

B.  1 round for time and reps.

Run 1 mile, then (no rest)

AMRAP double unders in 3:00.

Coach’s notes:

Post time best vertical jump, time to complete mile and reps for double unders to comments.

WOD Leaderboard
Comments: 3

Saturday, July 14, 2018

A1.  L-Pull-up – As Many Reps As Possible (AMRAP) X 5 sets, rest 90-120s

A2.  Kettlebell Walking Lunge – 20 steps (10/leg) X 5 sets, rest 90-120s

Note:  One KB racked at shoulder, one KB overhead, switch after 10 steps each round.

A3.  Superman Hold – 30-60s X 5 sets, rest 90-120s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
No Comments

Friday, July 13, 2018

10 Rounds for time of:

200m Run

10 Alternating Dumbbell Ground to Overhead – 55#/35#

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 4

Thursday, July 12, 2018

WOD:

Clean and Jerk – 1, 1, 1, 1, 1, 1, 1, 1

Compare to Sunday, August 2, 2015

TT WOD – Off Season:

Complete all sets for time:

A.  80 Sledge hammer strikes, 40 per side.

B.  D-ball carry – Carry 40 feet, then drop and perform ground to over alternating shoulder X 2, repeating 5 times. 10 total over shoulder and 200 feet total.

C.  200m carry – 35#/25# plate in each hand, pinch grip only.

D.  Kettlebell press – maximum weight for 20 reps.

E.  Medicine ball toss for max distance.

 

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 6

Wednesday, July 11, 2018

21,15, 9 rep rounds for time of:

Burpees
Box Jumps – 24”/20”
REST 4:00, then

21, 15, 9 rep rounds for time of:

Toes to Bar
Power Snatch – 95#/65#
REST 4:00, then

10 Rope Climbs

Coach’s notes:

Post time to complete each set and total working time to comments.

WOD Leaderboard
Comments: 7

Tuesday, July 10, 2018

WOD:

Every 2:00 minutes for 12 minutes complete:
Row – 20/16 cals
AMRAP Deadlift – 135#/95#, then without rest complete every 2:00 for another 12 minutes:
14 Side Shuffle – 20 ft.
AMRAP Power Clean – 135#/95#

TT WOD – Off Season:

A1.  Alternating Dumbbell Bicep Curls – 10-12 reps @ 3010 X 4 sets, rest 60-90s
A2.  Lying (supine) Barbell Tricep Extensions – 10-12 reps @ 3010 X 4 sets, rest 60-90s
Note:  Lay on bench.
B1.  Standing Dumbbell Lateral Raise – 10-12 reps @ 3011 X 3 sets, rest 10s
B2.  Bent over banded lat row – 12-15 reps @ 3011 X 3 sets, rest 10s
B3.  Bent over banded lat pulls – 20 reps @ 1010 X 3 sets, rest 90s

Coach’s notes:

Post reps per round and total reps completed to comments.

WOD Leaderboard
Comments: 7