Category: Workout Of the Day

1.18.19

CFE:

10/1
K2E
Wallballs (20/14)
Box jumps (24/20)
V ups
300m Run

CF:

  1. Warm-Up
    WOD Specific Warm Up
  2. Conditioning
    “SEA LEGS”
    3 Rounds:
    500 Meter Row
    12 Front Squats (155/105)
    21 Box Jump Overs (24/20)

1.17.19

CFE:

600m Run, 10 sit-ups, 45 sec rest
600m Run, 20 sit-ups, 45 sec rest
600m Run, 30 sit-ups, 45 sec rest
600m Run, 40 sit-ups, 45 sec rest
600m Run, 50 sit-ups

Then: 4 rounds
10 DB strict press
10 DB front rack squats
10 DB bent over rows
10 DB weighted lateral lunge (each side)

CF:

  1. Warm-Up
    WOD Specific Warm Up
  2. Strength
    STRICT PRESS
    Build to Heavy Sets of 5-3-1
  3. Conditioning
    “BODY ARMOR”
    AMRAP 13:
    10 Strict Toes to Bar
    10 Strict Presses (95/65)
    100′ Walking Lunge

1.16.19

CFE:

4 rft:
5 HSPU
9 pull-ups
16 pistols
800m Run

CF:

  1. Warm-Up
    WOD Specific Warm Up
  2. Conditioning
    “FRANK THE TANK”
    AMRAP 5:
    Buy-In: 50 Wallballs
    12 Deadlifts (185/135)
    12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 35 Wallballs
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Wallballs
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

1.15.19

CFE:

4 x 300m Run, 20 SDHP (53/35) 30 sec rest
3 x 400m Run, 15 goblet squats, 30 sec rest
2 x 500m Run, 10 KB squat clean and press, 30 sec rest

Then: 10/1
Weighted Russian twist (each side)
T2MB
30 sec plank

CF:

  1. Warm-Up
    WOD Specific Warm Up
  2. Conditioning
    “CHAIN REACTION”
    3 Rounds:
    21/15 Calorie Assault Bike
    21 Pull-ups

Directly Into…

3 Rounds:
9 Power Cleans (115/80)
9 Push Jerks (115/80)

1.14.19

CFE:

23m AMRAP
20 OH walking lunges(45/25)
10 weighted push-ups
400m run

CF:

  1. Warm-Up
    WOD Specific Warm Up
  2. Conditioning
    “DOUBLE DATE”
    AMRAP 15:
    15 Hang Power Snatches (95/65)
    60 Double Unders
    15 Overhead Squats (95/65)
    30/21 Calorie Row

1.12.19

CFE:

1600m run
50 box jumps (24/20)
50 wallballs (20/14)
50 cal Row
50 wallballs
50 box jumps
1600m run 

CF:

  1. Conditioning

Teams of 3
For Time (30 Minute Time Cap):
2 Rounds
30 Bar-Facing Burpees
30 Hang Squat Cleans (95/65) 
30 Toes to Bar
30 Thrusters (95/65) 

100/75 Calorie Assault Bike

2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans (115/80) 
30 Toes to Bar
30 Thrusters (115/80) 

100/75 Calorie Assault Bike

2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans (135/95) 
30 Toes to Bar
30 Thrusters (135/95)

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