WOD: 8.9.19

Weightlifting

Squat Clean Thruster (1×1)

ON A 10:00 RUNNING CLOCK…
Build to “Heavier” Single Squat Clean Thruster*

*Immediately before workout, build up quickly to 15-25% heavier than workout weight

W.O.D.”CALIFORNIA LOVE”

FOR TIME
30 Squat Clean & Jerk* (155/105)|(115/75)

*Athletes must perform 5 Burpees after every 5 reps of C&J. Workout ends with 5 Burpees after the 30th rep.

WOD: 8.8.19

Strength

KB Clean & Press 

7 MINUTES TO BUILD TO…
Heavy Set of 5 DBL KB Clean to Press

WOD

FIT: Metcon (AMRAP – Rounds and Reps)

2 ROUNDS
AMRAP x 4 MINUTES
10 Row
10 DBL KB Clean to Press (35/26)
-Rest 3:00 b/t Sets-

PERF: Metcon (AMRAP – Rounds and Reps)

2 ROUNDS
AMRAP x 4 MINUTES
10/8 cal Bike
10 DBL KB Clean to Press (53/35)
-Rest 3:00 b/t Sets-

WOD: 8.7.19

WOD:

FIT: Metcon (Time)

FOR TIME
21-15-9-6
Solid Pike Push-up or DB Shoulder Press
8-8-8-8
DB Box Step-Over (35/25)/(20/16)

*Run 200m After Each Set.

PERF: Metcon (Time)

FOR TIME
21-15-9-6
Handstand Push-up
8-8-8-8
DB Box Step-Over (50/35)/(24/20)

*Run 200m After Each Set.

WOD: 8.6.19

Strength

Back Squat (5×1 (20X1))

Back Squat @80-90% of 1RM*

-Rest at Least 2:00 b/t Sets-

WOD

FIT: Metcon (AMRAP – Rounds and Reps)

AMRAP x 9 MINUTES
9 Front Squats (95/65)
Max Unbroken Double Unders*

*:30 of attempts or 1:00 Max on each DU station through the workout.

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP x 9 MINUTES
9 Front Squats(135/95)
21 Unbroken Double Unders

WOD: 8.5.19

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME
2000m Row
120 Burpees
1000m Row
100 Toes to Bar
500m Row
80 DBL DB Ground to Overhead (35/25)|(25/15)

-33:00 Hard Cap-

*Athletes must switch every 250m on the rowers and split work between the two in any way. Get as far as you can in the workout!

WOD: 8.4.19

Weightlifting

Metcon (3 Rounds for weight)

FOR LOAD*
15-12-9
Power Snatch

-Hard Cap 10:00-

*Sets must be performed unbroken. Increase Weight Every Set. Rest as needed b/t Sets.

-Rest 5:00 then hit the AMRAP-

W.O.D.

FIT: Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES
100m Run
10 Single Arm Alt. DB OH Lunges (35/25)*
20 V-ups

*For lunges alternate legs every rep. For DB, perform first 5 holding with L arm and second 5 holding with R arm.

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES
100m Run
10 Single Arm Alt. DB OH Lunges (50/35)*
20 GHD Sit-ups

*For lunges alternate legs every rep. For DB, perform first 5 holding with L arm and second 5 holding with R arm.

WOD: 8.3.19

Recovery Workout

Metcon (No Measure)

3 SETS FOR QUALITY
2:00 Bike, Row, or Run
1:00 Russian KB Swing (70/53)|(53/35)
1:00 Static Hold of Choice*
2:00 Bike, Row, or Run
1:00 Tall Box Step-Up (30/24)
1:00 Static Hold of Choice*

-Rest 1:00 b/t Sets-

*Static Hold Options…
Wall Sit or Squat Hold
Any Plank Variation
Hollow Hold
Chin Above Bar or Bar Hang
Handstand Hold
or…
Any Other Static Hold

WOD: 8.2.19

Weightlifting

Hang Squat Clean Thruster 

ON A 10:00 RUNNING CLOCK…
Build to a Moderate-Heavy Set of 3 Hang Squat Clean Thrusters*

*Final set of 3 should be heavier than the weight you will use for the workout.

W.O.D.

FIT: Metcon (Time)

FOR TIME
400m Run
into…

2-4-8-12-8-4-2
Hang Squat Clean Thruster (75/55)
4-8-16-24-16-8-4
Rings Rows

PERF: Metcon (Time)

FOR TIME
800m Run
into…

2-4-8-12-8-4-2
Hang Squat Clean Thruster (115/75)
4-8-16-24-16-8-4
Pull-ups

WOD: 8.1.19

W.O.D.

Row should take between 5-7 minutes.

FIT:

Metcon (3 Rounds for reps)

EVERY 9:00 FOR 27:00…
1000m Row or 800m Run
25 Plate Ground to OH (35/25)
Max Double Unders in Remaining Time

PERF:

Metcon (3 Rounds for reps)

EVERY 9:00 FOR 27:00…
1500m Row or 1200m Run
25 Plate Ground to OH (45/35)
Max Double Unders in Remaining Time

WOD: 7.31.19

Strength

Back Squat (5-5-3-3-1-1)

-Rest at Least 2:00 b/t Sets-

*Goal is intentional building toward Moderate-Heavy single…no missed reps.

Record heaviest single rep.

5-5…Moderate
3-3…Moderate-Heavy
1-1…Moderate-Heavy+

W.O.D.”SPEED DEMON”

3 ROUNDS FOR TIME
30 Single DB Front Squat (35/25)|(25/20)
30 Burpees

-Hard Cap 10:00-

WOD: 7.30.19

W.O.D.

FIT: Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES
20/15 Cal Row
15 Hand Release Push-ups
1 Rope Climb

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES
20/15 Cal Bike
5 Handstand Push-ups
2 Rope Climb

WOD: 7.29.19

W.O.D.

FIT: Metcon (Time)

FOR TIME
40-30-20
Deadlift |(135/95)
DB Push Press (35/25)
Box Jump (24/20)

PERF: Metcon (Time)

FOR TIME
40-30-20
Deadlift (185/125)
DB Push Press (50/35)
Box Jump (24/20)