Workout of the Day


 “Free Agent”

Partner WOD

9 Hang Power Snatch 
9 Overhead Squats 
20 Jumping Lunges 

24 min AMRAP 

Fitness: 75/55
Performance: 95/65


You complete a round then your partner completes a round.  This can be done from your squares with a simple raise of your hand when you are done with the jumping lunges. 


Drive


Every 3 minutes for 12 minutes

400 M Run 

Max DB Hang Clean and Jerks 

Rest 3 


Every 3 minutes for 12 minutes 


800 M Bike 

Max Push ups


Workout of the Day


Strength

From the RACK 

Split Jerk 2/2/2/1/1/1

3 sets at 100% of clean and jerk 

3 sets at 110% of clean and jerk 


Goldfish

200 M Run 

40 Single Arm DB Push Press 

15 Burpees

 3 Rnds 


12 minute time Cap 


Athletes: Today we try to go over 100% of our clean and jerk on a jerk from the rack.  This will enable us to hit heavier loads coming out of the clean.  The second piece is aggressive with the cap.  Push the speed to finish under the cap. 


Drive

Goldfish – Drive

12 KB Sumo Deadlift High Pull 

15 KB Swings 

21 Burpees 

 Rest 2 minutes 

3 Rnds 


Core Finisher 

:30 Flutter Kicks 

:30 Hollow Hold

:20 Side Plank 

:20 Side Plank 

:20 Rest 

5 Rnds 


Workout of the Day


Strength Work

From the Rack 

Every 2 minutes for 10 minutes 

6 Front Squats – Build up in weight. 


Washing Machine

10 min AMRAP 

1,000 M Bike 

50 KB Swings 

50 Sit ups 

Max Med Ball Squat Cleans 


Athletes: Today we go from the rack for the first time since we have been back.  We will have the bars stationed at all the racks that we have available in the gym.  We will warm up in the squares then go lift on the rack.  Please keep your bask on during the rack portion of the workout.  If we have large class we will have one group start on the workout and the other start on the strength. 


Drive


Washing Machine – Drive

20 min AMRAP  

1,000 M Run  

50 Sit ups 

25 Med or DB Squat Cleans 


Workout of the Day

Mars 

30 Strict Pull ups 

500/400 M Row 

Rest 2 

30 Kipping Pull ups 

500/400 M Row 

Rest 2 

30 Toes to Bar 

100 Double Unders 

Rest 2 

30 V ups 

100 Double Unders 


Fitness: 30 Reps of Each (400 M Row/200 Singles) 

Performance: 35 Reps of Each 

Athletes:  The set up today is a little different. We have strict work followed by a fair amount of gymnastics work.  Overall the workout should be 20+ minutes, but we will cap athletes at 25 minutes.  Choose a progression where you can finish the work.  If you break up the reps, there should not be long rest periods.  By the time you hit the toes to bar your grip will be shot, but the build in rest should help.  It is ok to drop the reps to 20 or 25.  Getting through the four gymnastics movements with quality reps is the goal. 


Drive

Strength 

10 Single Arm Kneeling Arnold Press 

5 Single Leg Deadlifts 

5 Rnds 


Mars – Drive

30 DB Push Press 

50 Doubles 

30 Single Leg V ups 

50 Doubles 

3 Rnds 


Workout of the Day

17.1

10 Dumbbell Snatches (50/35 lb)

15 Burpee Box Jump Overs

20 Dumbbell Snatches (50/35 lb)

15 Burpee Box Jump Overs

30 Dumbbell Snatches (50/35 lb)

15 Burpee Box Jump Overs

40 Dumbbell Snatches (50/35 lb)

15 Burpee Box Jump Overs

50 Dumbbell Snatches (50/35 lb)

15 Burpee Box Jump Overs


Time Cap: 20 minutes


Athletes: Today we hit a classic CF open workout. We will spend a solid 15-20 minutes on the warm up today.  You need it to attack this workout.  Choose a load on the DB that you can move well this is not the day to go heavy. 


Workout of the Day


Strength 

Take 5 minutes to build up to a heavy Clean, then:

1 Clean every minute for 7 minutes 

*Athletes, this should be 90% or more of your 1 RM Clean and Jerk 


Clean Whistle 

30 Front Squats 

400 M Run 

30 Back Squats 

400 M Run 

Fitness: 95/65

Performance: 115/75 


Athletes: We are continuing our Monday pattern of going heavy with our cleans and hitting a fast and aggressive second piece.  For the workout do your best to hit the squats in 1-3 sets.  The workout should be sub 10 minutes. 


Drive


Strength 

10 Weighted Jump Squats 

10 Single Arm Rows (each arm) 

:30 Plank 

4 Rnds (not for time) 


Clean Whistle (Drive)

14 minute AMRAP 

400 M Run 

20 Goblet Squats 

30 Air Squats  

30 Flutter Kicks 

20 Goblet Lunges 

400 M Run 


Capacity


Devil’s Pyramid

400 m Run*
8 Devil’s Press
8 Alternating V-Ups

600 m Run
12 Devil’s Press
12 Alternating V-Ups

800 m Run
16 Devil’s Press
16 Alternating V-Ups

600 m Run
12 Devil’s Press
12 Alternating V-Ups

400 m Run
8 Devil’s Press
8 Alternating V-Ups

*Run, Row, or double the distance for Bike


Workout of the Day


Min 0-12 

Row 2K 


Min 12-20 

50 Double KB Deadlifts 

50 Double KB Front Squats 

**5 Burpees every time you drop the KBs


Min 20-26 

:20 Hollow 

:20 Flutter

 :20 Rest 


Athletes: Your 2k time should be sub 8. You will need time to catch your break and get ready for the next portion.  For the second portion challenge yourself on the DL weight.  Put in the notes what you used.  Then we end with some core work. 


Drive


Every 6 minutes for 30 minutes: 

500 M Row 

400 M Run 

30 Air Squats 

Max Bentover Double DB Rows 

You should have 1:00-:30 for the Rows 


Workout of the Day


Strength 


Take 12 minutes 

1 Clean + 2 Split Jerks 

**Try to get heavier than last week**


Fresh Mint 

15 Clean and Jerks 

100 Double Unders 

12 Clean and Jerks 

50 Double Unders 

9 Clean and Jerks 


Fitness: 95/65 (15 clean and jerks for each set) 

Performance: 135/95 


Athletes: Work to get heavier than last week on the strength! For the second piece, move fast and choose a load that is not more than 2 sets on the first set of 15. 


Drive


Strength 

Every 2 minutes for 12 minutes 

5 Weighted Tempo Squats 

(5 seconds on the way down, pause, then explode up)

:30 Wall Sit 

:20 Hollow Hold 


Fresh Mint (Drive)

 0-3 minutes 

40 DB Clean and Jerks 

Max Burpees

3-6 minutes 

30 DB Clean and Jerks  

Max Burpees

6-9 minutes 

20 DB Clean and Jerks 

Max Burpees