Workout of the Day - August 2016 Archive
8/31/16
"EVA"
5 RFT:
800 M Run
30 KB Swings
30 Pullups
8/30/16
Strength: 1RM Weighted Pullups/5x5 Neg. PUs
15 Minute EMOM:
1 Clean pull w/pause
1 Clean Pull
1 Clean
8/29/16
Strength: 20 Rep Front Squat/Bench Press
5 RFT:
10 Hang Power Snatch (75/55)
20 Pushups
30 Double Unders
8/27/16
Foundational Movements Class
8/26/16
Strength: 3 RM Barbell Row
1000 M Row
then 5 Rounds:
20 Hip Extensions/GM
:20 Max Hollow Hold
20 Box Jumps (24/20)
:20 Max Plank Hold from Hands
8/25/16
Strength: 20 Rep Back Squat/Press
5 Rounds, Each for Time:
Run 800 M
- rest 3 minutes -
8/24/16
Strength: 3 RM Skill Work/Mobility
"Back and Forth"
- 2 Rounds of each pair before moving on -
20 Thrusters (115/85)(95/65 Masters)(75/55 Scaled)
12 Bar Muscle Ups (20 pull-ups or 30 Ring Rows
20 Toe to Bar (30 Weighted Situps)
20 Overhead Squats (115/85)(95/65 Masters) (75/55 Scaled)
10 Squat Snatch (135/95) (95/65 Masters/Scaled)
20 Bar Facing Burpees
20 Bar Facing Burpees
10 Squat Clean (185/125) (135/85 Masters/Scaled)
8/23/16
Strength: 3 RM Weighted Pullups/5x5 Neg. PUs
"Bear Down" from BCB
4 Rounds in 9 minutes for total weight
1 Squat Clean
1 Shoulder to Overhead
1 Back Squat
1 Shoulder to Overhead
1 Overhead Squat
8/22/16
Strength- 20 Rep FS/Bench Press
"All In" from Beer City Beatdown
Teams of 4 (2 athletes work at a time)
- Teams may divide each couplet in any fashion. However, the team may not progress to the next couplet until all reps in the previous couplet have been completed.
For Time:
100 Cal Row
75 KB Snatch (alt) (53/35 Rx/Masters)(35/26)
100 Box Jumps (30/24)(24/20 Masters/Scaled)
50 S2O (155/95)(135/75 masters)(95/55)
100 Wall Balls (20/14)
50 DL (275/175) (225/145 Masters/Scaled)
8/20/16
Strength: Make-up Day
HAPPY 70th TRUDY!
For Time:
70 Thrusters (75/55)
70 Cal Row
70 Pull Ups
70 Double Unders
70 You pick!
8/19/16
Strength: 20 Reps of Back Squat/Bench Press
3 Rounds:
- 1 Minute of Max reps of each -
KB Swings (53/35)
GHD/Abmat Situps
Row for Calories
Slam Balls
Walking Lunge Steps
- 1 Minute Rest between rounds -
8/18/16
Strength- Skill work/Mobility
Endurance WOD:
Run or Row
2 Mile Time Trial
8/17/16
Strength- 5RM Barbell Row
From the 2015 Beer City Beatdown
As a team of 4, 2 partners start from each end
For time:
100 Wall Ball (20/14)(14/10)
100 Toes to Bar (hanging knee raises)
400 Double Unders (600 singles)
100 Shoulder-to-over (135/95)(95/55)
100 Box Jump over (30/24)(30/24)
8/16/16
Strength: 5 RM Weighted Pullups/5x5 Neg. PUs
7 Minutes for 1 Rep Max of:
Snatch +
Hang Snatch +
Overhead Squat
- 2 minute rest -
"Isabel"
30 Power Snatch (135/95)
8/15/16
Strength: 20 Reps Front Squat/Press
21-15-9:
Hang Power Cleans (115/85)
Chest to Bar Pullups
8/13/16
JOSHIE:
3RFT:
21 DB Snatch (right arm) (40/30#)
21 L Pull-ups
21 DB Snatch (left arm) (40/30#)
21 L Pull-ups
8/12/16
SMALL
3 RFT:
1000 M Row
50 Burpees
50 Box Jumps (24/20)
800 M Run
8/11/16
Strength: 1 RM Hang Power Snatch
Endurance WOD:
10 200 M Sprints
- Rest as needed between sprints -
8/10/16
Strength: 1 RM Front Squat/OHS
Partner WOD For Time:
10 DL each partner (225/125, 185/95)
25 Burpees (total)
Lift and toss (60/6ft wall)(40/4ft wall)
8 DL
40 Burpees (100/6, 60/4)
6 DL
50 Burpees
Lift and toss (150/6, 100/4)
8/9/16
Strength: 1 RM Power Clean
Strength WOD:
1 RM Back Squat
1 RM Press
1 RM Bench Press
8/8/16
Strength: 1 RM Push Press/Push Jerk
3 RFT:
70 KB Swings (53/35) (35/26)
Run 200 yards holding rope
70 Goblet Squats
Run 200 yards holding rope
- rest 5 minutes -
1 RM Hang Clean (4 min cap for each partner)
Max Double Unders/Singles (2 min for each partner)
8/6/16
Strength: Make-Up Day
For Time:
75 Pullups
500 M Row
75 Pushups
500 M Row
50 Pullups
500 M Row
50 Pushups
500 M Row
25 Pullups
500 M Row
25 Pushups
500 M Row
8/5/16
Strength: 3 RM Hang Power Snatch
CF Games Event 7
"Double DT"
10 RFT:
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks
8/4/16
Strength: 3 RM Power Clean
CF Games Event 4
500 M Swim (Rowing)
- 5 Minute Rest
Event 12 "Suicide Sprint"
840 M Shuttle Sprint
8/3/16
Strength: 3 RM Front Squat/OHS
CF Games Event 8
"Climbing Snail"
3 RFT:
500 M Run
2 rope ascents
40 ft tire flip
2 rope ascents
8/2/16
Strength- Mobility/Skill Work
CF Games Event 6
10 Squat Cleans (245 / 165 lb.), by 2:00
8 squat cleans (265 / 180 lb.), by 4:00
6 squat cleans (285 / 195 lb.), by 6:00
4 squat cleans (305 / 205 lb.), by 8:00
2 squat cleans (325 / 215 lb.), by 11:00
8/1/16
Strength- 3 RM Push Press/Push Jerk
CF Games Event 3
For Time:
50 Wall Ball (30/20)
25 Med Ball GHD Situps
200 M Hill Sprint with Med Ball
- 3 Minute Rest -
Event 10
For Time:
40 Box Jumps
20 Med Ball Cleans