Archive for the 'Workout of the Day (WOD)' Category

Apr 21 2018

April 21, 2018

Published by under Workout of the Day (WOD)

Saturday 180421

We are closed today for the Spartan Challenge competition. We encourage all of you to  come out and support our teams!

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3 responses so far

Apr 20 2018

April 20, 2018

Published by under Workout of the Day (WOD)

Friday 180420

Masters Qualifier WOD#3

Complete as many rounds as possible in 20 minutes of:
50 wall-ball shots
100 double-unders
50-ft. handstand walk
100 double-unders
50-cal. row
100 double-unders
50-ft. handstand walk
100 double-unders

Men throw 20-lb. ball to 10-ft. target

Workout Description and Scorecard

Post rounds and reps to responses.

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We will be closed this Saturday, April 21st for the Spartan Challenge competition. We encourage all of you to  come out and support our teams!

13 responses so far

Apr 19 2018

April 19, 2018

Published by under Workout of the Day (WOD)

Thursday 180419

Weakness Work/Progression/Strength
Training (Athlete makes 3 choices based on greatest weaknesses and choices each min, with a rest/adjustment on 4th min)
List is not all inclusive, use progressions to build up/develop
 Alternating EMOM for 28 minutes
-1-2 Rope Climb w/feet or Legless
-8 Pistols (4 each leg)
-2-4 Squat/Pwr Clean at 50-75% of 1 RM
-2-4 Squat/Pwr Snatch at 50-75% of 1 RM
-2-5 Muscle-ups (bar or ring)
-3-5 Ring Dips (strict or kipping)
-3-5 Pull-ups (strict or kipping)
-3-10 HSPU deficit, parallette, strict, kip
-10-50ft Handstand Walk
-30-40 Double unders or 10-15 attempts
-ODD Lifts/ Odd Objects
i.e. 1st min=2 MU progressions-2nd min=4 HSPU-3rd min=6 Pistols –4th min=Rest
Post movements and result to responses.
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We will be closed this Saturday, April 21st for the Spartan Challenge competition. We encourage all of you to  come out and support our teams!

16 responses so far

Apr 18 2018

April 18, 2018

Published by under Workout of the Day (WOD)

Wednesday 180418

For Time:
-400m Run
-21 HSPU
-15 T2B
– 9 Front Squats 135/95 RX+ 165/115 MRX 115/75
Rest 3min
-400m Row
-21 Wallballs 20/14 10/9′ MRX 20/10 9′
-15 Bar Facing Burpees
– 9 Split Jerk (alternating feet/lead leg)
Rest 3min
-1km A-Bike
-21 KBS 24/16kgs RX+ 32/24 MRX 20/12
-15 GHD Sit-Ups
– 9 Thrusters
Rest 3min
-100 Double-Unders
-21 Pistols (alt/feet) MRX KB Goblet Lunges
-15 Power Cleans
– 9 Muscle-Ups (bar or ring)

Post total time minus 9 minutes of rest to responses.

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We will be closed this Saturday, April 21st for the Spartan Challenge competition. We encourage all of you to  come out and support our teams!

32 responses so far

Apr 17 2018

April 17, 2018

Published by under Workout of the Day (WOD)

Tuesday 180417

“Tax Collector Cindy & the IRS”
20min AMRAP:
-1 Squat Snatch 135/95 RX+ 165/115 MRX 95/65
-5 Pull-Ups
-10 Push-Ups
-15 Air Squats

Post time to responses.

Compare to April 18, 2017.

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30 responses so far

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