Workout of the Day 1 Apr 2016

Workout of the Day 1 Apr 2016


For Time:
45 Medball Cleans (20/14) (14/10)
90 Double Unders (270 singles)
30 Medball Cleans
60 Double Unders (180 singles)
15 Medball Cleans
30 Double Unders (90 Singles)
-15 Min Cap-

Midline Cashout (NOT For time)
2 Rounds:
15 Strict Toes to Bar (Knee Tucks)
15 Supermans (3 second pause at top)
30 Russian Twist (45/25) (25/15)

Super Front Rack
Upward- Facing Dog

Workout of the Day 31 Mar 2016

If you trained Monday-Wednesday, it’d be best to take today as a rest day. Get outside of the gym and/or get some mobility work done!

“Si Casa” (Time)
3 Rounds:
500m Row
20 Box Jumps (24/20) (20/16)
15 Kettlebell Swings (24/16) (16/12)
5 Wall Climbs (3 Wall Climbs)
-20 min. cap-

Back Squat
Take 12 minutes to build to a heavy Triple

Banded Hamstring
OH Banded Distraction

Endurance Metcon
This is a re-test from 2/11. Be sure to check your time before you crush it!
“AS 220” (Time)
4k Row (2k Row)
50 Box Jumps (24/20) (20/16)
50 Hang Power Cleans (95/65) (75/55)
50 Burpees
2k Row (1k Row)
25 Box Jumps
25 Hang Power Cleans
25 Burpees
-45 min. cap-

Workout of the Day 30 Mar 2016

Hi Everyone,
If you can make Weighlifting Wednesdays you will  be adding a worthy component to your fitness. Monday was a shorter domain (9-12 min.) and Tuesday was clearly a longer one (30-35 min.) It’s common for people to skip a strictly “lifting” day, but the benefits of weightlifting are immense: 1) Neurological Adaptations: the more you drill a movement, the better you get at it, the more comfortable you get with it. 2) Muscle Building: as the adaptation forms, you are then able to put more weight on the barbell (thus increasing your lean muscle mass). 3) Cutting Fat: who wants EXCESS fat? Contrary to popular belief, weightlifting is one of THE best ways to shed those extra pounds. So, try to make it if you can, and let’s all seek to get 1% better on those Hang Power Snatches!
-Coach Josh Cannon

Weightlifting Wednesday
Hang Power Snatch
5×5 (climbing: start light and focus on perfect technique.)
Hold on to the barbell for all 5 reps; rest 3 minutes b/t sets.
-Scaling Recommendation: 5×3-
Record last set in Wodify

T-Spine Smash with Foam Roller
Accumulate 2 min. Hang on the rig
Lateral Opener

Workout of the Day 29 Mar 2016


“Mi Casa”
3 Rounds for time:
800m Run (400m run)
20 C2B Pull-Ups (PU) (Jumping PU)
30 Push Ups (15 Push-ups)
10 Turkish Get Ups* (24/16) (16/12) (12/8)
*5 consecutive per side

-35 min. cap-

OH Banded Distraction
Foam Roll Lats
Lateral Opener

Workout of the Day 28 Mar 2016

“Easter Buns”
5 Rounds for time:
10 Reverse Lunges (115/80) (95/65) (75/55)
20/15 Cal Row (15/10)
-20 Min Time Cap-

Midline Washout
100 Flutter Kicks
80 Abmat Sit-Ups
60 Russian Twists (25/15) (15/10)
40 Supermans
1:00 Plank Hold

Banded Hamstring

Workout of the Day 27 Mar 2016

7×1 (across: don’t think percentages, just build to a heavy Single – smooth form throughout, keep Lumbar curve strong.)

8 Box Jumps (30/24) (24/20) (20/16)
4 Power Cleans (185/135) (155/105) (135/95)
2 Wall Climbs

OH Banded Distraction
Banded Hamstring
Lateral Opener
Seated Straddle

Workout of the Day 26 Mar 2016

“Speed Demons” (4 Rounds for time)
For time:
Run 400 meters
Rest 1 minute
Run 800 meters
Rest 2 minutes
Run 1,200 meters
Rest 3 minutes
Run 1,600 meters
*Keep an eye on the clock at the start and finish of each round; record rounds separately.
Scaling Recommendation: 200m, 400m, 800m, 1200m

3 Sets of Max Effort Pull-ups (Banded Pull-ups) (Ring Rows/Jumping Pull-ups)

3 Sets of Max Effort Hollow Rock Hold (Plank Hold)

Calf Smash
Foam Roll Lats
Upward-Facing Dog

Workout of the Day 24 Mar 2016

“Red Riding Hood” (Time)
3 Rounds:
400m Run
15 Chest to Bar Pull-ups (Pull-Ups) (Jumping PU)
20 Air Squats
10 Burpees to a 6″ target
-15 min. cap-

Goat Work
EMOM x 10
Min.1: Goat
Min. 2: Core Hold

Endurance Metcon
“Skewers” (Time)
1 Mile Run
50 Wall Balls (20/14) (14/10)
40 Abmat Sit-Ups
30 Box Jumps
1200m Run
40 Wall-Balls
30 Abmat Sit-Ups
20 Box Jumps
800m Run
30 Wall-Balls
20 Abmat Sit-Ups
10 Box Jumps
Cashout: 2k Row
-40 min. cap-

Foam Roll Legs / Lats
Accumulate 2 min. hang on rig

Workout of the Day 23 Mar 2016

Power Snatch
Build to a heavy set of 2
*Scaling Recommendation: Hang Power Snatch or Hang Power Clean
-12 min. cap-

“Goldilocks” (Time)
Power Snatches (115/80) (95/65) (75/55)
Toes to Bar (Knee Tucks)
*250m Row after each set
-18 min. cap-

Lateral Opener
Downward-Facing Dog
Banded Hamstring
Upward-Facing Dog

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