Thursday, September 18

WarmUp:
5 minutes of squat therapy
 
7-minute AMRAP
10 box jumps
10 push-ups
10 jumping C2B pull-ups
10 perfect air squats
 
Strength: Clean and Jerk – week #2
 
Lurong WOD #2 “The Olympian”
9 minute AMRAP:
20 ground-to-overhead  [M-95/65/20# MB]  [W-65/45/14#MB]
7 Bar-Facing Burpees
15 G2OH   [M-135/75/45]  [W-85/55/35]
7 Bar-Facing Burpees
10 G2OH  [155/95/65]  [W- 105/65/45]
7 Bar-Facing Burpees
5 G2OH  [185/135/95]  [W- 135/95/65]
7 Bar-Facing Burpees
AMRAP G2OH  [225/155/115]  [W- 155/105/85]
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Wednesday, Sept 17th Strength Class

Wednesday, Sept 17th Strength Class
 MissFit Mayhem Edition!
Come support our team of Cassy, Miranda, and Shannon on Saturday at the MissFit Mayhem Competition!
 
Accessories:
5 Mins of shoulder mobility
5 Mins of hip/ankle mobility

 

Strength:
Shoulder Press
Set 1: 5@60% of 1RM
Set 2: 3@75%
Set 3: 3@85%
4 x 1 @ 95% or more
 
Front squat (from the rack)
Set 1: 5@60% of 1RM
Set 2: 3@75%
Set 3: 3@85%

4 x 1 @ 95% or more

 
Power Clean
Set 1: 5@60% of 1RM
Set 2: 3@75%
Set 3: 3@85%

4 x 1 @ 95% or more

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Wednesday, September 17

WarmUp:
Row 500 m (or 250 singles)
2 rounds of:
3 clapping push-ups
5 burpees
7 MB shrug tosses
9 MB roll-ups
 
 5 minutes squat therapy
 
Strength: Clean and Jerk – week #2 – find new 1RM
 
WOD:  15-minute AMRAP
5 thrusters (95/65)
100 m sprint
10 OH lunges (with bar – 5/leg)
100 m sprint
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Tuesday, September 16

WarmUp:
4-minute AMRAP:
Run 400m
with remainder, max rep ring rows
REST 2 minutes
4-minute AMRAP:
Run 400m
with remainder, max reps PVC OHS
 
5 minutes of squat therapy
 
Strength:  Snatch – week #2 – find 1 RM
 
WOD: 7 RFT
3 wall walks
6 squat snatch (95/65)
9 sit-ups
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Monday, September 15

WarmUp:
5-7 minutes of squat therapy
Run 400 m
10 man-makers
 
Strength: OHS – week #2 – find new 1RM
 
Lurong WOD #1 “The Capacity Test”:
13-minute AMRAP:
  • 4 Minutes of Max Calorie Row
  • 1 Minute Rest
  • 3 Minutes of Chest to Bar Pull Ups (see modifications below)
  • 1 Minute Rest
  • 2 Minutes of Back Squats (see weights below)
  • 1 Minute Rest
  • 1 Minute of Shoulder to Overhead (see weights below)
10 minutes of work time with 3 minutes of built in rest time. The athlete’s score is the total number of reps completed.
Men Options (3/2/1):
C2B/pull-ups/jumping pull-ups (no bands)
squat (165/115/air)
Sh2OH (135/95/65)
Women Options (3/2/1):
C2B/pull-ups/jumping pull-ups (no bands)
squat (115/80/air)
Sh2OH (95/65/45)
 
Athletes may perform the workout at whatever skill level is appropriate, but he/she may not change or modify any of the movements, weights, or standards beyond what is listed in these standards
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