Thursday, October 23

Thursday, October 23
 
WarmUp:
 800m run
10 GHD sit ups
10 dual kb clean & jerks
15 diamond push ups
15 wall balls
Foam Roll
 
Strength: Back Squat (or missing lift) – week #7
 
WOD: 12-min AMRAP
12 burpees
12 T2B
40 DUs (120 SUs)
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Wednesday, Oct 22nd Strength Class

Wednesday, Oct 22nd Strength Class
 Dynamic Effort Upper Body
 
Accessories:
3 rounds of:
5 HSPU
10 Supermans
15 Ab-Mat Situps
 
Strength:
Push Press
Set 1: 4 @ 50% of 1RM
Set 2: 4 @ 70%
12 x 2 @ 90%
 
Clean + Clean & Jerk
3 @ 50% of 1RM
3 @ 70%
2 @ 80%
2 @ 85%
1 @ 90%
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Wednesday, October 22

Wednesday, October 22
 
WarmUp:
 15 Burpees
30 DU/90 singles
10 Reps of bear complex (45/33)
10 HSPU
10 K2E
20 barbell lunges (45/33)
 
Strength: Back Squat – week #7
 
WOD: 21-15-9
Pull-ups
Wall balls (20/14)
400 m run
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Tuesday, October 21

Tuesday, October 21
 
WarmUp:
 100m high knees
100m side shuffle
100m backwards run
3 rounds:
4 MB cleans
4 ring push ups
4 tire flips
8 MB sit ups
 
Strength:  Shoulder Press – week #7
 
WOD:  10-8-6-4-2
Clean/R lunge/L lunge/push press  (95/65)
200 m MB run between each round (20/14)
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Monday, October 20

Monday, October 20
 
WarmUp:
 2 rounds:
100 m run
10 box jumps
10 pull ups
7 ring dips
4 man-makers
4 sandbell tosses
 
Strength:  Front Squat – week #7
 
Lurong WOD: “Dynamix”
7-minute AMRAP
6 HSPU
8 KB swings (70/53)
12 SDLHP (70/53)
 
Level 2: push-ups/(53/35)/no “high pull”
Level 1: push-ups on knees/(35/20)/no “high pull”
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