Thursday, August 28, 2014
Class:
Daily Workout
Warmup:
10 minutes of active movement
Workout Name:
08/28/2014
Description:
Front Squats
5x5 @205
Back Squats
5x5 @225
Overhead Squats
5x5 @115
Conditioning
Mini Fran
21-15-9
Thrusters 65#
Pull ups
5x5 @205
Back Squats
5x5 @225
Overhead Squats
5x5 @115
Conditioning
Mini Fran
21-15-9
Thrusters 65#
Pull ups
Cooldown:
10 minutes of active movement
Comments:
scale weight as needed
Performed by 0 athletes
Podium
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Enter Your Results
Wednesday, August 27, 2014
Class:
Daily Workout
Warmup:
15 minutes of active movement
Workout Name:
08/27/2014
Description:
BARBELL WORK
1) Power Snatch: 5X2@80% of 2rm
2) Snatch Balance: 4X3@100% of #1
Strength/Skill
1a) 4X5 Pause Back Squats @ 65% (STRICT 3 second pause in the bottom at absolute bottom depth NO PAUSE FOR BREATH at the top) rest 90 seconds
1b) 4X1:00 (total) Freestanding Handstand Hold accumulate 1:00 total hold even if broken, rest 90 seconds
Conditioning
4 rounds of:
1:00 ME Strict HSPU
1:00 ME Power Clean & Push Jerk 185/125#
1:00 ME TTB
1:00 Rest
1) Power Snatch: 5X2@80% of 2rm
2) Snatch Balance: 4X3@100% of #1
Strength/Skill
1a) 4X5 Pause Back Squats @ 65% (STRICT 3 second pause in the bottom at absolute bottom depth NO PAUSE FOR BREATH at the top) rest 90 seconds
1b) 4X1:00 (total) Freestanding Handstand Hold accumulate 1:00 total hold even if broken, rest 90 seconds
Conditioning
4 rounds of:
1:00 ME Strict HSPU
1:00 ME Power Clean & Push Jerk 185/125#
1:00 ME TTB
1:00 Rest
Cooldown:
10 minutes of active movement
Comments:
WAYS TO SCALE
SCALE THE WEIGHT FOR THE SNATCH AND SNATCH BALANCE
SCALE THE WEIGHT FOR THE BACK SQUATS (MAYBE ITS JUST A BROOM STICK, CHOOSE THE RIGHT LOAD) SCALE THE PAUSE AT THE BOTTOM TO 2 SECONDS
SCALE THE HANDSTAND HOLD TO A ELEVATED PLANK POSITION (FEET ABOVE YOUR BODY I.E. ON A CHAIR, TIRE, OR BOX)
SCALE THE HANDSTAND PUSH UPS TO ELEVATED PUSH UPS
SCALE THE WEIGHT OF THE CLEAN & JERK
SCALE THE TOES TO BAR TO HANGING KNEE RAISES OR DO LYING LEG RAISES
SCALE THE WEIGHT FOR THE SNATCH AND SNATCH BALANCE
SCALE THE WEIGHT FOR THE BACK SQUATS (MAYBE ITS JUST A BROOM STICK, CHOOSE THE RIGHT LOAD) SCALE THE PAUSE AT THE BOTTOM TO 2 SECONDS
SCALE THE HANDSTAND HOLD TO A ELEVATED PLANK POSITION (FEET ABOVE YOUR BODY I.E. ON A CHAIR, TIRE, OR BOX)
SCALE THE HANDSTAND PUSH UPS TO ELEVATED PUSH UPS
SCALE THE WEIGHT OF THE CLEAN & JERK
SCALE THE TOES TO BAR TO HANGING KNEE RAISES OR DO LYING LEG RAISES
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, August 26, 2014
Class:
Daily Workout
Warmup:
10 minutes active movement
Workout Name:
08/26/2014
Description:
Barbell Work
1) 3 Position Clean (Floor, Hang, Power Position do not drop bar) + 1 Jerk (after Clean complex): 5X1@80% of all-time max for the complex
2) Push Jerks: 5X2@80% of 1rm
Strength/Skill
1a) 3X8 Muscle-Ups AFAP rest 90 sec.(scale to 3 pull-ups/3 dips = 1 MU
1b) 3X5 Jumping Good Mornings use appropriate load rest 90 sec.
Conditioning
1) 10:00 AMRAP of:
Paced Burpees
Check HR before starting and immediately after. Rest until HR drops to below 110 BPM before beginning #2.
2) 5:00 AMRAP of:
10 Burpees
10 Pull-ups
10 Thrusters 95/65#
1) 3 Position Clean (Floor, Hang, Power Position do not drop bar) + 1 Jerk (after Clean complex): 5X1@80% of all-time max for the complex
2) Push Jerks: 5X2@80% of 1rm
Strength/Skill
1a) 3X8 Muscle-Ups AFAP rest 90 sec.(scale to 3 pull-ups/3 dips = 1 MU
1b) 3X5 Jumping Good Mornings use appropriate load rest 90 sec.
Conditioning
1) 10:00 AMRAP of:
Paced Burpees
Check HR before starting and immediately after. Rest until HR drops to below 110 BPM before beginning #2.
2) 5:00 AMRAP of:
10 Burpees
10 Pull-ups
10 Thrusters 95/65#
Cooldown:
10 minutes of active movement
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, August 19, 2014
Class:
GROUP
Warmup:
10 MINUTES ACTIVE MOVEMENT
Workout Name:
STATION 10 HONOR WOD
Description:
2 rounds (for the 2 FFs injured and the 2nd shift they are on, B shift)
37 Knees to Elbows
37 squat thrusters 45#
37 air squats
37 Overhead Squats 45#
37 hand release push ups
There are 37 reps because when you add one to the other you get "10" the Station these brave men are from!
37 Knees to Elbows
37 squat thrusters 45#
37 air squats
37 Overhead Squats 45#
37 hand release push ups
There are 37 reps because when you add one to the other you get "10" the Station these brave men are from!
Cooldown:
10 MINUTES ACTIVE MOVEMENT
Comments:
SCALE AS NEEDED BUT PLEASE COMPLETE THIS WOD!
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, August 18, 2014
Class:
Daily WOD
Warmup:
2 rounds
10 quad stretch
10 sumo stretch
10 push ups
20 single unders
10 air squats
10 quad stretch
10 sumo stretch
10 push ups
20 single unders
10 air squats
Workout Name:
08/18/2014
Description:
STRENGTH
5-5-3-3-1 power snatch
METCON
20 min AMRAP
5 power snatch
10 thrusters
15 pullups
Rx is 115#/75#
scale weight to your fitness level
5-5-3-3-1 power snatch
METCON
20 min AMRAP
5 power snatch
10 thrusters
15 pullups
Rx is 115#/75#
scale weight to your fitness level
Cooldown:
10 minutes of active movement
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Sunday, August 17, 2014
Class:
Daily WOD
Warmup:
10 minutes active movement
Workout Name:
08/17/2014
Description:
3 rounds
15 2 handed KBs swings
15 KB clean & press L arm
15 KBs clean & press R arm
15 goblet squats
30 hand to hand KB swings
15 KB snatch L arm
15 KB snatch R arm
15 2 handed KBs swings
15 KB clean & press L arm
15 KBs clean & press R arm
15 goblet squats
30 hand to hand KB swings
15 KB snatch L arm
15 KB snatch R arm
Cooldown:
10 minutes active movement
Comments:
use a KB weight that will allow you to complete the reps but really tax your system
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, August 15, 2014
Class:
Daily Wod
Warmup:
2 rounds
10 air squats
run 200 m
10 air squats
run 200 m
Workout Name:
08/15/2014
Description:
STRENGTH
5-5-3-3-1 Push Jerk
METCON
4 rounds
15 Push Jerk
20 KBs
run 400 m
scale weight to your level...
5-5-3-3-1 Push Jerk
METCON
4 rounds
15 Push Jerk
20 KBs
run 400 m
scale weight to your level...
Cooldown:
10 minute of active movement
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, August 13, 2014
Class:
Daily WOD
Warmup:
2 rounds
10 air squats
10 sit ups
10 push ups
5 burpees
10 air squats
10 sit ups
10 push ups
5 burpees
Workout Name:
08/13/2014
Description:
STRENGTH/SKILL
5X4 of Barbell Snatch
Today weight is not important, Today we concentrate on form!
METCON:
10 rounds
using the same bar and load throughout
2x deadlifts
2x power clean
2x front squat
2x push press/jerk
2x back squat
bar is not to rest or touch ground until round is complete. Penalty for dropping or resting bar is 10 burpees, so choose weight wisely!!
5X4 of Barbell Snatch
Today weight is not important, Today we concentrate on form!
METCON:
10 rounds
using the same bar and load throughout
2x deadlifts
2x power clean
2x front squat
2x push press/jerk
2x back squat
bar is not to rest or touch ground until round is complete. Penalty for dropping or resting bar is 10 burpees, so choose weight wisely!!
Cooldown:
10 minutes of active movement
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, August 12, 2014
Class:
Daily Workout
Warmup:
2 rounds
10 jumping jacks
15 air squats
10 sit ups
5 push ups
run 200 m
10 jumping jacks
15 air squats
10 sit ups
5 push ups
run 200 m
Workout Name:
08/12/2014
Description:
STRENGTH/SKILL
5 sets of 4 reps of push press
take as much time as needed between sets and increase weight each time
METCON
"THOMAS CULLEN III"
4 rounds
5 overhead squats (135/95)
10 Handstand Push ups
15 box jumps
scale weight for OHS, scale HSPU to hand release push ups
5 sets of 4 reps of push press
take as much time as needed between sets and increase weight each time
METCON
"THOMAS CULLEN III"
4 rounds
5 overhead squats (135/95)
10 Handstand Push ups
15 box jumps
scale weight for OHS, scale HSPU to hand release push ups
Cooldown:
10 minutes of active movement
Comments:
WOD is dedicated to Thomas Cullen III from FDNY Squad 41, who was killed 9-11-2001
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, August 11, 2014
Class:
Daily Workout
Warmup:
10 minutes active movement
Workout Name:
08/11/2014
Description:
5 rounds of DEADLIFTS
5-3-3-2-2
take as much time as needed between rounds, increase weight for each round
5-3-3-2-2
take as much time as needed between rounds, increase weight for each round
Cooldown:
10 minutes of active movement
Performed by 0 athletes
Podium
Male:
Female:
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