Workout of the Day/Blog

8/18/14 “Inversion”

August 17, 2014
We are taking a couple days this week to do a few of the workouts our members will see at The Crush Games this weekend in South Florida. Today we have "Inversion" and Wednesday we will go after the "Chip Away". Amateur and Rx versions are options, but if you want to attempt the Rx version, you must be able to complete ALL movements and standards as prescribed. Warm-up: 200m run, then 3rds: 10 OHS w/ PVC, 10 hollow rock Strength: Front Squat

8/15/14

August 14, 2014
Warm-up/Mobility: Glute lax ball roll out & hip distraction Strength: Deadlift 10x60%, 8x65%, 6x70%, 6x75%, 6x80%, 4x85% WOD: 250m pinch plate carry (25/15 each hand) Then 3rds of: 10 T2B 15 KBS (53/35) 20 OH plate lunge (total) (25/15) 25 DU Then, 250m pinch plate carry (25/15 each hand)

8/14/14

August 13, 2014
Warm-up: 5rds of 30sec HS hold/30sec bottom of squat hold (this is consecutive, no rest) Skill stations: 12min (4rds) a) 30sec L-sit b) Barbell row x 8-10 reps c) Strict press (you choose: Strict HSPU, Barbell Press, Seated Press, KB/DB press) x 8-10 reps WOD: Run 5k for time

8/13/14

August 12, 2014
Warm-up: 200m run, then 2rds: 10 reverse lunges each leg, 10 strict T2B Strength: Back Squat 5x60%, 5x65%, 5x70%, 5x75%, 4x80%, 4x85% WOD: “Elizabeth” 21-15-9 Clean (135/95) Ring dip

8/12/14

August 11, 2014
Warm-up: 200m run, then 3rds: 30sec box shoulder stretch, 4 wall walk Strength: 1a) Push Press 5x60%, 5x65%, 5x70%, 5x75%, 4x80%, 4x85% 1b) Weighted strict pull-up x 6 reps WOD 4rds for time 7 Strict HSPU 8 Box jump with step down only (24/20) 9 C2B 100m run

8/11/14

August 10, 2014
Warm-up: 200m run, then 3rds: 6 nose to wall squat, 8 decline push-up, 10 hollow rock Strength: Front Squat 10x60%, 8x65%, 6x70%, 6x75%, 6x80%, 4x85% WOD: 20 OHS (95/65) 20 Sit-up 20 Back squat 20 Sit-up 20 Deadlift 20 Sit-up 20 Front rack lunges 20 Sit-up **at the top of every minute, stop and perform 4 burpees

8/8/14

August 7, 2014
Warm-up: 200m run, then 2rds of: 10 BB back rack step-up, 10 strict T2B Strength: Deadlift 6x 60%, 65%, 70%, 75%, 80% WOD: 3rds for time 20 Single arm alternating Russian KBS  (53/35) 15 Goblet squat  (53/35) 10 HSPU 5 Reverse burpee box jump  (24/20)

8/7/14

August 6, 2014
Warm-up & Skill: Rowing technique  (15min) Then 3rds of: 250m row while partner is holding-- 1) plank 2) bottom of squat 3) hollow hold WOD: Row 1000m 100 DU Run 1mile

8/6/14

August 5, 2014
Barbell warm-up Oly: Every 90seconds for 15min Power clean + hang clean + clean Strength: Back Squat 5x 60%, 65%, 70%, 75%, 80% Core: 5 sets of 10 hollow rock + 10 superman

8/5/14

August 4, 2014
Warm-up: 200m run, then 3rds of: 5 parallette pass thru w/ push-up & dip, 15 DU Strength: Push Press 5x 60%, 65%, 70%, 75%, 80% WOD: 0-5:00 800m run 5-10:00 30 STRICT pull-up 10-15:00 40 burpee 15-20:00 30 S2OH 20:00 800m run

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