Tag Archives: Saturday

WOD 8/12/17

Saturday, Week 3/Block 3 Team Conditioning Teams of 3 for time: Run 1 Mile Together, with Medball (20, 14) 150 Goblet Squats (70, 53) Run 800 meters Together, with Medball 150 Russian Swings (70, 53) Run 600 meters Together, with Medball 150 Thrusters (95, 65) 40:00 Cap L3: (53, 35) (75, 55) L2: (45, 25) […]

WOD 8/5/17

Saturday, Week 2/Block 3 Warm-up Rowing x 6 Rounds w. partners – While one athlete rows the other two athletes complete 5 KBS/5 Burpee Team Conditioning In teams of 3: Row 3k Then, 5 Rounds of: 30 KBS (70, 53) 30 Burpees Then, Row 3k L3: (53, 35) L2: (45,25) L1: (35, 25 Russian Swings) […]

WOD 7/29/17

Saturday, Week 1/Block 3 Partner Conditioning AMRAP 33 with a partner: 20 Hang Power Cleans (135, 95) 400 Meter Run 20 Bar Facing Burpees 400 Meter Run 20 T2B L3: (115,75) L2: (95, 65) (Knee Lifts) L1: (65, 35) (Sit-ups) (Burpees) Alternate Scaling Options: – Running: 500m Row, 90s Bike or Ski Erg, 60s Heavy […]

WOD 7/22/17

Saturday, Week 4/Block 2 Partner Conditioning With a running clock with a partner: Minutes 0:00-15:00 Max Rounds of: 8 Hang Power Cleans (115, 75) 8 Calorie Row 8 Burpees *One athlete completes a full round at a time 15:00-30:00 Max Rounds of: 800 Meter Run 800 Meter Row 50 Air Squats *Split work however desired […]

WOD 7/15/17

Saturday, Week 3/Block 2 Partner Conditioning 10 RFT in teams of 2: 20 Deadlifts (135, 95) 400 Meter Run 20 Wallballs (20, 14) *One person works at a time. Split however needed. L3: (115, 75) L2: (95, 65) L1: (75, 55) 35:00 Cap Extra Credit Accumulate: 2:00 Weighted Plank 50 BB Curls (light) Training Intent […]

Workout of the Day | Saturday 7/8/17

Saturday 7/8/17, Week 2/Block 2 Metcon Prep 6:00 with a partner 8 Wallballs each 8 Russian Swings each 4 Pull-ups each Partner Conditioning 12 RFT with a partner: 10 Thrusters (95, 65) 10 KBS (53, 35) 10 Pull-ups *One athlete complets a full round at a time Rx+:(C2B Pull-ups) L3: (75, 55) L2: (65, 35) […]

Workout of the Day | Saturday 6/24/17

Saturday 6/24/17, Week 4/Block 1 A) Group Warm-up  Grab a KB: 5 Russian Swing right arm 5 Russian Swings left arm 5 KB Push Press right arm 5 KB Push Press left arm Grab a medball: 10 Wallballs 8 Burpees 6 KBS 10 Wallballs B) Partner Conditioning AMRAP 30 with a partner: Run 400 Meters […]

Workout of the Day | 6/17/17

Saturday 6/17/17, Week 3/Block 1 A) Partner Conditioning With a running clock with a partner: 0:00-10:00 Row 1k 40 Front Squats (135, 95) 20 C2B Pull-ups Remaining time Max: Burpee Box Jumps (24, 20) 12:00-22:00 Row 1k 40 Push Press (135, 95) 20 C2B Pull-ups Remaining time Max: Lateral Burpees 24:00-34:00 Row 1k Remaining time: […]

Workout of the Day | 6/10/17

Saturday, Week 2/Block 1 A) Prep Accumulate: 50 Banded Pull-aparts 50 Banded Push-downs *Set up pull-up scaling B) Metcon “Cindy” AMRAP 20: 5 Pull-ups 10 Push-ups 15 Air Squats Rx+ “Mary” AMRAP 20: 5 HSPU 10 Pistols 15 Pull-ups L2: (Band Assisted Pull-ups) (Box Push-ups) L1: (Ring Rows (Box Push-ups) C) Extra Credit Abs + […]