Tag Archives: Friday

WOD 8/18/17

Friday, Week 4/Block 3 Strength Squat Clean + Jerk: EMOM 10: 1 Rep – Spend 5:00 warming before starting the clock – Start at 50% and add weight each round – Goal is to end around 85% of 1RM. – Beginners: Technique Work or Back Squat 5 x 5 from the rack. Conditioning 7 RFT: […]

WOD 8/11/17

Friday, Week 3/Block 3 Strength 1) Wide Stance Box Squat: 7 x 3 @60-70%, every 60s. – use 13-15″” Box. – +5% from last week – Ensure each set is done explosively + you are sitting back on the box – This % is of your 1RM Back Squat. 2) Deadlift Warm up: Work up […]

WOD 7/21/17

Friday, Week 4/Block 2 Strength Touch n Go Deadlift: Work up to a moderate double. Rest 2-3:00 – 80% of Current 1RM is the goal. This should NOT be maximal. – This should take between 6-8 total sets. – Beginner: Focus on Technique. Work above desired weight for metcon. Conditioning “Francine” 3 RFT: 15 Deadlifts […]

WOD 7/14/17

Friday, Week 3/Block 2 Strength 1) Front Box Squat: 5 x 4 @60-70%, every 60s. – +5% from last week 2) Power Cleans: 5 x 2 @80%, every 90s. – +5% from last week Conditioning “Adrenaline” AMRAP 8 of ascending reps: 2 Burpee Box Jumps (24, 20) 2 Squat Cleans (135, 95) 4 Burpee Box […]

Workout of the Day | Friday 6/30/17

Friday 6/30/17, Week 1/Block 2 A) Mobility/Prep Glute Activation + Squat Mobility 2 Rounds of: 1a) Single Leg Hip Thrust x 5 ea. (1 ct at top). Rest 10s. 1b) Cook Squats x 5 reps. Rest 10s. 1c) X-Band Walk x 20s each direction B) Strength 1) Front Box Squat: 5 x 5 @50-60%, every […]

Workout of the Day | 6/23/17

Friday 6/23/17, Week 4/Block 1 A) Warm-up 5:00 Coach-led Dynamic + Barbell warm up B) Mobility With a PVC: 10 Pass Throughs 10 Around the World 20s Lat Stretch each side 10 PVC OHS C) Partner Strength Complex In Teams of 2, in 8:00 Work to Max Load: 1 Clean Grip Deadlift + 1 Squat […]

Workout of the Day | 6/16/17

Friday 6/16/17, Week 3/Block 1 A) Strength EMOM 10: 2 Sumo Deadlifts for Speed @80% – Reset on each rep – No Box Jumps this week – After deadlifts, warm-up hang squat cleans. B) Conditioning Every 4:00 x 4 Sets: 12 Hang Squat Cleans (115, 75) 200 Meter Run Rx+:(135, 95) L3: (95, 65) L2: […]

Workout of the Day | 6/9/17

Friday 6/9, Week 2/Block 1 A) Mobility Couch Stretch x 1:00 ea Banded Ankle Mobility x :30ea B) Strength EMOM 10: ODD Minutes: 5 Sumo Deadlifts for Speed @70% – Reset on each rep – +10% from last week. EVEN Minutes: 3 High Box Jumps – Strength Training Intent: You should use a weight that will […]