Tag Archives: Tuesday

WOD 8/15/17

Tuesday, Week 4/Block 3 Strength Power Clean: 6 x 3. Rest 90s-2:00 – Work up to 75% or to a moderate load resetting between reps. – Begin to set-up for metcon between sets (ie. wallballs, space for wallwalks, rowers). Conditioning “Snowball” AMRAP 20: Row 500 meters 2 Wallwalks 12 Power Cleans (115, 75) 15 Wallballs […]

WOD 8/8/17

Tuesday, Week 3/Block 3 Gymnastics Skill + Gymnastics Static Hold *Practice kip before EMOM start EMOM 10: EVEN Minutes: 20s Kipping. Adv: T2B, Butterfly Pull-up ODD Minutes: 20s L-Sit or L-Hold Adv: HS Walking Conditioning “Last Minute” 4 RFT: Run 400 Meters 50 Double Unders 25 KBS (53, 35) L3: (45, 25) L2: (35, 25) […]

WOD 8/1/17

Tuesday, Week 2/Block 3 Conditioning EMOM 40: Minute 1: 45s Assault Bike Minute 2: 45s Row Minute 3: 12 Burpees Minute 4: 100 Ft. Bear Crawl Minute 5: Rest Alternate Scaling Options: – Assault bike: 200 meter run Extra Credit, 5:00 5:00 of Static Stretching Training Intent – Metcon: The goal of this piece is breathing/pacing. […]

WOD 7/25/17

Tuesday Week 1, Block 3 Conditioning For time: Row 50 Calories 21 Burpee Box Jumps (24, 20) Row 50 Calories 15 Burpee Box Jumps Row 50 Calories 9 Burpee Box Jumps *20:00 Time Cap L2: (20, 15) L1: (Burpees) Alternate Scaling Options: – Rowing: Sub 600 meter run or 2:00 Assault Bike or 2:00 Ski […]

WOD 7/18/17

Tuesday, Week 4/Block 2 Mobility Lax Ball: Spend 2:00 on each calve and ankle to prepare for box jumps. Conditioning AMRAP 18: 5 T2B 10 Power Cleans (115, 75) 15 Box Jump step down (24, 20) Rx+:(135, 95) L3: (95, 65) L2: (Knee Lifts) (75, 55) (20, 15) L1: (Knee Lifts) (Goblet Squats) (Low Box […]

WOD 7/11/17

Tuesday, Week 3/Block 2 Warm-up Row 500m Then, 10 Hollow Rocks 10 Squat Thrusts 10 Ball Slams 10 Lunges in place each leg 10 Supermans 10 Scorpions Conditioning EMOM 20: ODD Minutes: 10/8 Calorie Row EVEN Minutes: 10 Burpees Rx+:(12/10 Calorie Row) (12 Burpees) L2: (40s of Work each set) L1: (30s of Work each […]

Workout of the Day | Tuesday 6/27/17

Tuesday Week 1/Block 2 A) Foam Roll w. flexion/extension on tender spots 30s each spot – IT Bands – Quads – Lats B) Conditioning For time: 100 KBS (53, 35) 75 Calorie Assault Bike 50 Box Jumps w. step down (24, 20) 25 Strict Pull-ups L2: (35, 25) (20, 15) (BA Pull-ups) L1: (30, 20) (20, 16 […]

Workout of the Day | 6/20/17

Tuesday 6/20/17, Week 4/Block 1 A) Mobility Wall Slides: 2 x 10 B) Skill Practice Gymnastics Skill: Pistols EMOM 10: ODD Minutes: Down and Back Bottoms-Up KB Carry (switch arms halfway) EVEN Minutes: 20s Hollow Hold/20s Pistols C) Partner Conditioning AMRAP 25 with a Partner: 20 Renegade Rows (50s, 30s) 20 Box Jump Step Down […]

Workout of the Day | 6/13/17

Tuesday 6/13/17, Week 3/Block 1 A) Skill Pistol Practice *Spend 5:00 going over Pistols and 5:00 practicing. Scaling Options: – Post or band assisted – Box Pistol – Single Leg Movement, ie. lunge B) Conditioning For time: Row 500 meters 50 KBS (70, 53) 100 Double Unders Row 400 meters 50 Alt. Pistols 75 Double […]