Tag Archives: Week 3

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 8/11/17

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 8/9/17

Wednesday, Week 3/Block 3 Warm-up 5:00 of Bodyweight movement x 10 reps each – Air Squats – Lunges – Push-ups – Sit-ups – Supermans – Hollow Rocks – Scorpions Mobility 3 Way Banded Shoulder + Lat stretch x 20s each + Jerk Review Strength EMOM 9: 2 Split Jerks @80% (from rack) – +5% from […]

WOD 8/7/17

Monday, Week 3/Block 3 Mobility 60s Pigeon Pose on Box Each Side *This can be done on a 20, 24, 30″box. Strength 1) Front Squat Clusters: 6 x 1.1.1 (20s). Rest 2:00 – Re-rack weight and rest 20s between reps. Be re-racking the weight and resting between reps we should be able to work with some […]

WOD 7/16/17

Sunday, Week 3/Block 2 X-Band Walks x 2:00 10 Small Steps forward, backward and laterally Strength 1) Clean and Jerk: 6 x 2, adding. Rest 90s. 2a) DB Rear Foot Elevated Split Squat: 3 x 6 ea. Rest 60s. 2b) Side Plank: 3 x 20s. Rest 60s. Conditioning 5 RFT: 100 Meter Sledpush (Heavy) 15 […]

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 […]

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 […]

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 […]

WOD 7/12/17

Wednesday, Week 3/Block 2 Strength Push Press: Work up to a challenging set of 3. Rest 2:00 – Adv: Work up to 85-90% for a triple. – Beginner: 6 x 4-5 adding weight if form permits. Conditioning “Oldschool” For time: 40-30-20-10 KBS (53, 35) Walking Lunges (BW) Abmat Sit-ups Double Unders L3: (45, 25) L2: […]

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 […]