Tag Archives: Week 3

Workout of the Day | 6/18/17

HAPPY FATHER’S DAY TO ALL THE FORT DADS OUT THERE! Sunday 6/18/17, Week 3/Block 1 A) Mobility Tissue Work x 10 passes each – Thoracic Spine – Lats – Adductors B) Conditioning For total time: 30 DB Thrusters (50, 30) 400m Run Rest 2:00 40 Alt. DB Snatches (50, 30) 400m Run Rest 2:00 50 […]

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 | 6/16/17

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 | 6/15/17

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. – […]

Weekly Training WODs | Week 3: 4/3/17-4/9/17

WEEKLY TRAINING WODs | Cycle Week 3  Monday 4/3 Intent: Strength & CP Battery. Upper push and Pull. Midline work. Build upper body strength and stability. Whether your goal is ultimate body composition or top notch performance, the shoulders and upper body must be balanced and strong. Please follow the details (sets, reps, rest, tempo, percentages) […]