Workout Of The Day

WOD for 8.25.2019

Today will start with a strength focus on the lunge. You will start with a moderate load and build through your three rounds. We will be focusing on body position and technique over load today. For the workout, we have a triplet of slam balls, lunges and toes to bar. everyones goal should be at least two rounds. Steady pace with very minimal rest will be your strategy. A goal time for each movement is around 1:30.

STRENGTH

10-10-10
Barbell Back Rack Lunge*

Build from Moderate to Moderate-Heavy. Reverse lunge, alternating legs each rep for 10 total reps. Bar comes from the rack.

WORKOUT

AMRAP x 12 MINUTES

40 Slam Balls (20/15)

40 Slam Ball Lunges*

20 Toe to Bars

WOD for 8.24.2019

BENCHMARK WORKOUT

“STRAIGHT 100.”

FOR TIME

25 Cal Row

20 Wall Balls (20/14)|(14/10)

20 Box Jumps (24/20)

25 Cal Row

30 Wall Balls (20/14)|(14/10)

30 Box Jumps (24/20)

25 Cal Row

50 Wall Balls (20/14)|(14/10)

50 Box Jumps (24/20)

25 Cal Row

WOD for 8.22.2019

RECOVERY WORKOUT

EMOM x 10 MINUTES

MIN 1 — AMRAP of 4 Alt. Lunges + 4 Perfect Push-ups

MIN 2 — Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES

MIN 1 — AMRAP of 4 Perfect Air Squat + 4 Slam Balls

MIN 2 — Row or Bike, Moderate Effort

*This recovery effort is to set-up tomorrow’s WZA Qualifier Workout. Pre-gameday, we want a good sweat, lots of ROM, open up the legs from yesterday and walk away feeling great.

WOD for 8.21.2019

This is week 8, the final week of the squat cycle. This is considered a deload today. We will be backing down off the 1 RM numbers we had last week and we are looking to move well at a moderate to moderate heavy load.

The workout today is a quick and spicy AMRAP. We are looking for a weight that you can hold unbroken throughout and move quickly with. This workout is all gas and no brakes today so have fun!

STRENGTH

5-5-3-3-1-1 Back Squat

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

WORKOUT

AMRAP x 9 MINUTES

100m Run
5 Hang Power Clean (95/65)|(65/45)
7 Front Squats

WOD for 8.20.2019

Today will feature some single arm DB or KB work. This is programmed specifically to prepare athletes for the upcoming Open. The workout will start with a 1000m Buy in row. Hold a steady pace throughout, matching your 500’s. Then you will move immediately into Single Arm Burpees and Single Arm Lunges. The first 5 burpees will be done with either the right or left hand then switching to the other for the second 5. Lunges will be done alternating legs and switching arms after 10 reps. There will be an optional finisher with strict toes to bar and sit ups.

WORKOUT

FOR TIME

1000m Row

Immediately into…

3 ROUNDS
10 Single DB Burpees (50/35)|(35/25)

20 SA OH DB Lunge

40 Double Unders

WOD for 8.19.2019

Today we will focus on upper body strength and power with the Push Jerk. First we will build weight through 5 sets of three reps. Start with a moderate weight and continue to build to a heavy but doable set of 3. For the workout, try to bring it hard on the bike while you hold unbroken on the sets of 15-12-9 for the push jerk. You will add weight for the sets of 6-9-12. You will probably break in these sets, but keep your rest short. For weights, think Grace for the 15-12-9 and DT for the 6-9-12.

STRENGTH

3-3-3-3-3 Push Jerk*

*Start moderate and build to heavy, but doable, set of 3.

FOR TIME

WORKOUT

15-12-9
Push Jerk (135/95)|(95/65)

12-12-12
Cal Bike

immediately into…

6-9-12
Push Jerk (155/105)|(115/75)

12-12-12
Cal Bike