Category: Work Out of the Day

23-Aug-17

A. Warm Up: For Quality 500m Row @ 85% -3 Rds NFT 15 A.R.E. Squats 10 Box Jumps 5 Strict Pull Ups B. Weightlifting: Squat Clean + Front Squat 3x2 Building C. WOD: 3 Rds For Time (15:00 cap) 500m Row 50 DU’s 5 Rope Climbs D. Cool Down: Mobility T-Spine Calf Smash...
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22-Aug-17

A. Warm Up: For Quality 35 Calorie Row -3 Rds NFT 8 Good Mornings (light weight) 8 Ring Rows 8 Close Grips Swings B. Strength: Deadlift 4x2 @ 75% Standing On 25# Plates/Blocks C. WOD: 9-7-5 Deadlifts 275# Ring Muscle Ups D. Cool Down: Run 400m @ 85%...
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21-Aug-17

A. Warm Up: For Quality 200m Run -3 Rds NFT 30 DU’s 10 KBS 8 Pressing OHS B. Weightlifting: OHS 3x2 @ 13X1 Tempo Building C. WOD: “Nancy” 5 Rds For Time 400m Run 15 OHS 95/65# D. Cool Down: Stretching Pigeon Stretch Splits Against The Wall...
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19-Aug-17

A. Warm Up: For Quality 2 Minute Row For Calories -3 Rds NFT 10 Overhead Lunges (pvc/bar/plate :20 L-Sit In Rings 30 DU’s B. Weightlifting: Split Jerk 6x1 Wave, 75-80-85-80-85-90% C. WOD: As Many Calories As A Team In 24:00 12 Pulls On Rower For Cals 8 Ring Dips 4 Push Jerks 135/95# *Alternate round for round with partner, re-set monitor to zero each round. D. Cool Down: Run 400m @ 85%...
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18-Aug-17

A. Warm Up: For Quality 400m Run -3 Rds NFT 5 Ring Rows 10 Air Squats 15 AbMat Sit Ups B. Strength: Back Squat 4x3 @ 13X1 Tempo @ 80-85% C. WOD: For Time 1 Mile Run -Then 10 Rds Of; 5 C2B Pull Ups 10 Push Ups 15 Air Squats D. Cool Down: Stretching Pigeon Stretch Chest Stretch...
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16-Aug-17

A. Warm Up: For Quality Coaches Warm Up -3 Rds NFT 5 Seated DB Strict Press 10 Alternating DB Snatch 15 A.R.E. Squats B. Weightlifting: Squat Clean 6x1 Wave 75-80-85-80-85-90% C. WOD: 5 Rds For Time 25 Calorie Row 16 Squat Cleans 95/65# 9 HSPU D. Cool Down: Run 400m @ Talking Pace...
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15-Aug-17

A. Warm Up: For Quality Coaches Warmup -3 Rds NFT 4 Strict T2B 10 Wall Balls :20 Handstand Walk Practice B. Strength: Strict Press 4x4 Heavy Across C. WOD: For Time (16:00 cap) 40 DU’s 15 Burpee Box Jump Overs 60 DU’s 15 Burpee Box Jump Overs 80 DU’s 15 Burpee Box Jump Overs 100 DU’s 15 Burpee Box Jump Overs 120 DU’s 15 Burpee Box Jump Overs D. Cool Down: Ring MU Transition Drills 8 Minutes or 12...
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14-Aug-17

A. Warm Up: For Quality 200m Run Rest 1 Minutes 200m Run -3 Rds NFT 6 Pressing OHS (empty bar) :20 Calf Stretch 6 Box Jumps B. Weightlifting: Full Snatch 8x1 @ 65-70% Speed Work C. WOD: For Time (18:00 cap) 800m Run 50 Squat Snatches 95/65# 800m Run D. Cool Down: Stretching Pigeon Stretch Calf Stretch Shin Roll Out...
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