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Workout of the Day

October 8/15: Snatch Work!

pcf 2

Strength

5 x 5 snatch deadlift, increase weight as you go

5 x 5 snatch high pull

WOD

12-9-6-3

squat snatch (96/65)

chest-to-bar pull-ups

pcf 2

October 7/15: Walking Lunges, Push-Ups & Sit-Ups

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Strength

5 @ 75%, 3 @ 85%, 1 @ 90% for the floor press

WOD

4 x 4 minute AMRAP

10 overhead walking lunges (45/25)

10 plate push-ups

5 atomic sit-ups

12118603_919197664794520_2995249413705167387_nfloor press

October 6/15: Bear Complex Work

pcf 1

Skill

5 attempts to work to a heavy Bear Complex

WOD

50 burpees over the bar–every 10 burpees do 10 deadlifts

20 clean and jerk (135/95)–every 5 clean and jerks do a 50m sprint

pcf 1

October 5/15: Double Under Practice

Skill:

Double under flight simulator–do them unbroken or start over

5-10-15-20-25-30-25-20-15-10-5

WOD:

4 rounds for time

400m run

30 kettlebell swings

15 box jumps

 

October 2/15: Sled Pushing

Skill:

Sled pushes 30m

Sled drags 40m

Tire flips

WOD:

AMRAP 9 minutes

200m run

10 toes-to-bar

10 ring dips

October 1/15: Who Loves Burpees?

Strength:

Squat snatch 1-1-1-1-1-1 (60%, 65%, 70%, 75%, 80%, 85%)

WOD:

4 rounds of

Minute 1: max distance on rower

Minute 2: max effort burpees

Minute 3: max front squat (125/85)

Minute 4: max pull-ups

<rest 1 minute>

September 30/15: Ladders Can be Dangerous

Strength:

3 x 5 at 85% of your 1 rep max of the floor press

WOD:

50 double unders

45 kettlebell swings

40 double unders

35 hand release push-ups

30 double unders

25 push jerks (115/75)

15 handstand push-ups

10 double unders

 

September 29/15: Deadlifts, Box Jumps & Pistols

Skill

20 x 40m sprints

WOD:

5 Rounds

15 deadlifts (135/95)

10 box jumps

5 pistols

September 28/15: Silent but Deadly

Skill:

EMOM for 10 minutes

Even minute: 10 weighted step-ups

Odd minute: 8 broad jumps

WOD:

AMRAP 5 minutes

max distance run

*rest 2 minutes then* 21-15-9 of

Wall Balls

Hang power clean (95/65)

*rest 1 minute*

75 sit-ups w/ball

September 25/15: Partner WOD!

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Skill:

10 minute skill work with atlas stone, working on ground to shoulder

WOD:

Partner WOD, you go, I go style

10-9-8-7-6-5-4-3-2-1 of

1. ground to overhead (95/65)

2. box jumps

12088265_915880508459569_4851466083902847048_n