Saturday, August 18, 2018 – Workout of the Day

WOD: TEAMS OF 3

In teams of 3,

18 Minute AMRAP

3, 6, 9, 12, 15…

Hang Squat Snatch 95/65

Burpee Box Jump Overs 24/20

Teammate 1 will complete 3, then teammate 2 will complete 3, then teammate 3 will complete 3,. Then move on to 6, and then 9, and so on.

Rest while your teammates work.

P: 75/55, 20/20

F: Choice, Ladder by 2’s

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Friday, August27, 2018 – Workout of the Day

SKILL/STRENGTH: STRICT HANDSTAND PUSH-UPS

RX: EMOM 10 Minutes

Pick a number between 3 and 8 reps and stick with it for the EMOM.

If you cannot do 3 or more in the EMOM, choose one of the Performance Options.

P1: 7 sets of 1 or 2 Strict HSPU to 1 mat or less. Try to be as perfect as possible with positioning.

P2: 5 x 8 Strict Deficit Pike HSPU, or Regular Pike HSPU. Find a height that makes 8 reps challenging, but doable.

F: 3 x 10 Seated DB Z Press

WOD: MACHINES AND DUMBBELLS

For time: 13 Minute Cap

30/25 Calorie Assault Bike

20 1 Arm Dumbbell Shoulder to Overhead 70/50

30/25 Calorie Row

20 1 Arm Dumbbell Shoulder to Overhead 70/50

400m Run

20 1 Arm Dumbbell Shoulder to Overhead 70/50

P: 20/15 Cals, 50/35 DB

F: 15/10 Cal, 15 Reps STO at Choice, 200m Run

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Thursday, August 16, 2018 – Workout of the Day

STRENGTH: BACK SQUAT

5 x 5 70%

WOD: WALL BALL, TOES TO BAR, & DEADLIFT

13 Minute Cap

3 Rounds For Time

20 Wall Ball 20/14

15 Toes to Bar

10 Deadlifts 275/185

P: 16/12, 8 Toes to Bar or 15 Knees Up, 10 DL 205/145

F: 15 Wall Ball Choice, 12 V-Ups, 9 Deadlifts Choice

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Wednesday, August 15, 2018 – Workout of the Day

SKILL: ROPE CLIMBS

WOD: JUMP, RUN, AND CLIMB

20 Minute AMRAP

40 Double Unders

200m Run

2 Rope Climbs

P: 20 DUs, 200m Run, 1 Rope Climb

F: 60 Singles, 100m Run, 2 Rope Climb Progressions

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Tuesday, August 14, 2018 – Workout of the Day

STRENGTH: POWER CLEANS

12 Minute Clock

Perform a set every 2 Minutes.

Sets 1 and 2: 7 Reps

Sets 3 and 4: 5 Reps

Sets 5 and 6: 3 Reps

Sets must be UB. As heavy as possible.

F: 4 Reps, Every 2 Minutes. Choice Weight, but perfect reps!

WOD: SKI, SWING, PULL

11 Minute Cap

For time:

500m Ski Erg

50 Kettlebell Swings 53/35

50 Pull-ups

P: 400m Ski, 40 Swings 35/35, 20 Pull-ups

F: 300m Ski, 30 Swings Choice, 30 Ring Rows

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Monday, August 13, 2018 – Workout of the Day

WOD #1: DEATH BY THRUSTER

135/95#

On Minute 1, perform 1 Thruster.

On Minute 2, perform 2 Thrusters.

On Minute 3, perform 3 Thrusters.

Continue in this pattern until you cannot complete the required work on the minute. Your score is your completed round plus any completed reps in the next round.

P: 95/65

F: Choice

Rest 5 Minutes before starting the next workout.

WOD # 2 – DEATH BY BURPEES

On Minute 1, perform 1 Burpee to a 6″ target.

On Minute 2, perform 2 Burpees to a 6″ target.

On Minute 3, perform 3 Burpees to a 6″ target.

Continue in this pattern until you cannot complete the required work on the minute. Your score is your completed round plus any completed reps in the next round.

F: Regular Burpees

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Friday, August 10, 2018 – Workout of the Day

STRENGTH: PUSH JERK

4 x 4

Start at 60% and build

*One set every 2 min

WOD: “NASTY GIRLS”

3 RFT

50 Air Squats

7 Muscle Ups

10 Hang Power Cleans 135/95

P: 40 Air Squats, 7 CTB Pullups, 7 Dips, 95/65

F: 30 Air Squats, 7 Jumping Pullups, 7 Scaled Dips, Choice

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