Tag Archives: Thursday

WOD 8/17/17

Thursday, Week 4/Block 3 Skill “Goat EMOM” EMOM 10: EVEN Mins: 1 Movement Athlete Choice ODD Mins: 1 Movement Athlete Choice – Athletes will choice 2 movements that they need to work on. As your coach for some guidance if needed. Perform small sets to reinforce good movement patterns. This should NOT be a challenging […]

WOD 8/10/17

Thursday, Week 3/Block 3 Partner Conditioning 3 RFT with a partner: Row 1500 meters 10 Curtis P’s (115, 75) 30:00 Cap L3: (95, 65) L2: (75, 55) L1: (65, 35) – Curtis P = 1 Power Clean + 1 Forward Front Lunge each leg + 1 Push Press Beginner Alternative Movement: DB Reverse Lunges in […]

WOD 7/27/17

Thursday, Week 1/Block 3 Skill Work Power Snatch Skill Work: Spend 15:00 performing sets of 3 working up to a moderate weight. Technique takes precedence here. Reset between reps. This is skill work even for advanced athletes. Rest 90s-2:00 between sets. Conditioning 1 Rounds for max distance with a partner: 6:00 Max Distance Running 6:00 […]

WOD 7/20/17

Thursday, Week 4/Block 2 Partner Conditioning 5 RFT with a partner: 400 Meter Run or 500m Row 30 Front Squats (115, 75) 30 KBS (70, 53) *One person works at a time. Split work however needed. Extra Credit, 5:00 5:00 of foam rolling wherever you are sore

WOD 7/13/17

Thursday, Week 3/Block 2 Conditioning Every 5:00 x 5 Sets: Row 500 Meters 10 T2B 2 Wall Walks L2: (Knee Lifts) (Half Wall Walks) L1: (Knee Lifts) (20 Shoulder Taps) *Score = slowest split – Metcon Training Intent: Choose a challenging 500m row pace and try to hit all sets at the same pace. This is […]

Workout of the Day | Thursday 7/6/17

Thursday 7/6/17, Week 2/Block 2 Conditioning In teams of 2: For time (under 35min cap): Run 1 Mile 100 Overhead Squats or Front Squat(75, 55) Run 800 Meters 100 Power Snatches (75, 55) or KBS Run 600 Meters L3: (65, 35) L2: (55, 25) L1: (45, 25) 35:00 Cap. One person works at a time. […]

Workout of the Day 6/22/17

 Thursday 6/22/17, Week 4/Block 1 A) AMRAP 15: 1a) Farmer Carry x 100 meters, As Heavy As Possible. Rest 30-60s. 1b) Stone or Plate Carry x 100 meters against stomach, AHAP. Rest 30-60s. 1c) Heavy Sledpush x 40 meters. Rest 30-60s. Alternate Scaling Options: AMRAP 15: 1a) Farmer Carry x 100 meters, AHAP. Rest 60s. 1b) […]

Workout of the Day | 6/15/17

Thursday 6/15/17, Week 3/Block 1 A) Team Conditioning Teams of 3 in 25:00 complete: 120 DB Step-ups (24, 20) (45s, 25s) 120 Ball Slams (30, 20) Remaining time Max Calories on the Assault Bike *One person works. Score = total calories on AB Alternate Scaling Options: – Slamballs: Perform Abmat Sit-ups or Hollow Rocks. – […]