Category: Work Out of the Day

24-Jun-17

A. Warm Up: For Quality 400m Run -3 Rds NFT 10 GHD Hip Ext 10 Push Up Drills 10 Close Grip Swings   B. Weightlifting: 2 Power Cleans + 1 Push Press 4x1 Building   C. WOD: Partner WOD (37:00 cap) 100 Alternating Power Cleans Body Weight 1 Mile Partner Sand Bag Carry (1 per team) 100 Synchronized Burpees   D. Cool Down: Stretching Splits Against The Wall Chest Stretch...
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23-Jun-17

A. Warm Up: For Quality 400m Row -3 Rds NFT 10 Air Squats 8 Seated DB Strict Press 4 Leg Bridge Drills (4 each leg, pause :02) B. Strength: Back Squat 8-8-12 Go lighter for the 12, and move fast C. WOD: 21-15-9 DB Hang Squat Cleans 45/30# HSPU D. Cool Down: Mobility T-Spine Banded Ankle Stretch...
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21-Jun-17

A. Warm Up: For Quality 200m Run -3 Rds NFT 8 Ring Rows 10 Reverse Lunges 15 DU’s B. Strength: Strict Weighted Pull Ups 10 Minutes To Find A 2RM C. WOD: “Nicole” AMRAP 20 Minutes 400m Run Max Pull Ups D. Cool Down: Stretching Calf Stretch Splits Against The Wall Chest Stretch...
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20-Jun-17

A. Warm Up: For Quality 400m Run -3 Rds NFT 15 A.R.E. Squats 10 Deficit Push Ups 3 Strict Ring Dips B. Strength: Front Squat 4x4 @ 80% C. WOD: 3 Rds For Time 80 DU’s 6 Bar MU 6 Front Squats 185/125# -Rest 2 Minutes D. Cool Down: Pattern Reset 2x:10 L-Sit In Rings 2x10 Air Squats...
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19-Jun-17

A. Warm Up: For Quality 25 Calorie Row -3 Rds NFT 8 Sampson Stretch 4 Strict Pull Ups 2 Broad Jumps B. Gymnastics: Handstand Push Ups 5x2 Take this opportunity to practice and build strength on the hardest scaled version for you. 1-Weighted (vest) Strict Deficit 2-Strict Deficit 3-Weighted Strict 4-Strict Etc… C. WOD: 2 Rds For Time 35 Calorie Row 35 Burpee Box Jump Overs 35 GHD Sit Ups 35 Push Jerks 75/55## D. Cool Down: Run 400m @...
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17-Jun-17

A. Warm Up: For Quality 400m Row -3 Rds NFT 8 Good Mornings w/bar 8 Ring Rows 8 Push Press w/bar B. Strength: Deadlift 5x2 Building C. WOD: “Zimmerman” AMRAP 25 Minutes 11 C2B 2 Deadlifts 315/225# 10 HSPU D. Cool Down: Run 400m @ Talking Pace...
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16-Jun-17

A. Warm Up: For Quality Coaches Warm Up -3 Rds NFT 12 Wall Balls 10 Sit Ups 8 i-Y-T Shoulder Drills (light change plate or DB) B. Weightlifting: Power Snatch 3x3 @ 70-75% Of 1RM Full Snatch C. WOD: For Time 50 Wall Balls 50 T2B 50 Power Snatches 75/55# D. Cool Down: Pattern Reset 2x8 Wall Squats 2x2 Strict T2B 2x:15 Hollow Rock Hold...
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