Workout of the Day - February 2016 Archive
2/29/16
Strength: 20 RM Back Squat & 20 RM Bench Press
OPEN WOD 16.1
20 Min AMRAP:
25ft OH WL (95/65)
8 Bar-Facing Burpees
25ft OH WL (95/65)
8 C2B Pullups
2/27/16
Strength: Make up
WITTMAN
7 RFT:
15 KB Swings (53/35)
15 Power Cleans (95/65)
15 Box Jumps (24/20)
2/26/16
Strength: 3 RM Hang Clean
For Time:
15 Jerks
45 Pullups
12 Jerks
36 Pullups
9 Jerks
27 Pullups
- Jerk Weight is 50% of 1 RM from DL from highest achieved on Strength WOD
2/25/16
Strength: 20 RM Front Squat & 20 RM Press
Active Recovery:
10-15 Minute Warmup
20-30 minutes of mobilizing troubled areas
2/24/16
Strength: 3 RM Weighted Pullups (5x5 Negative Pullups)
5 RFT:
5 Pistols Right Leg
20 GHD Situps
5 Pistols Left Leg
20 DB Snatches (45/35)
2/23/16
Strength: 3 RM Power Snatch
Strength WOD:
Deadlift 1-10-1-20-1-30 Reps
2/22/16
Strength: 20 RM Back Squat & 20 RM Bench Press.
"The Ghost"
6 Rounds/1 Min each:
Rowing
Burpees
Double Unders
- Rest 1 minute -
2/20/16
FILTHY FIFTY
For time:
50 Box Jumps (24/20)
50 Jumping Pull-ups
50 Kettlebell Swings (53/35)
50 Walking Lunge Steps
50 Knees to Elbows
50 Push Press (45/35)
50 Hip Extensions
50 Wall Balls (20/14)
50 Burpees
50 Double Unders
2/19/16
Strength: 20 RM Front Squat & 20 RM Press @ 60% of 1 RM
4 RFT:
10 Box Jumps (24/20)
15 KB Swings (70/53)
400 M Run
2/18/16
Strength- 3 RM Hang Clean
Active Recovery:
10-15 Minute Warmup
20-30 minutes of mobilizing troubled areas
2/17/16
Strength: 5 RM Weighted Pullups/Neg. Pullups
Death By Burpees
2/16/16
Strength: 3 RM Power Snatch
Strength WOD:
Deadlift 5 x 2 @ 90% of 3 RM
2/15/16
Strength: 20 RM Back Squat & 20 RM Bench Press @ 60% of 1 RM
3 5-minute rounds for max reps at each station:
From 0:00-2:00, Row 400 then double-unders
From 2:00-3:00 DB push jerks (35/25)
From 3:00-4:00, Pull-ups
From 4:00-5:00, DB hang squat cleans (35/25)
- Rest 5 minutes between rounds -
2/13/16
Strength: Makeup
"Blake"
4 RFT:
100ft Walking lunge w/ 45/35# plate OH
30 Box jumps (24/20)
20 Wallballs (20/14)
10 Handstand push-ups
2/12/16
Strength: 1 RM Barbell Row
7 Minute AMRAP:
3 Power Cleans (185/135)
9 Plyo-Pushups off 25# plate
2/11/16
Strength: 5 RM Split Squats
Active Recovery:
10-15 Minute Warmup
20-30 minutes of mobilizing troubled areas
2/10/16
Strength: 1 RM Push Press/Push Jerk
"Christine"
3 RFT:
500 M Row
12 DL (BW)
21 Box Jumps
2/9/16
Strength: 1 RM Power Clean
Strength WOD
10 Minute EMOM:
2 Hang Power Cleanat 75% of 1 RM of Power Clean
2/8/16
Strength: 1 RM Front Squat/OHS
Partner WOD
12 Minute AMRAP:
(Alternate Moves)
7 Power Snatch (115/85)
7 KB Swings
7 BB ROW (115/85)
2/6/16
Team WOD
2/5/16
Strength: 3 RM Barbell Row
"Cindy"
20 Minute AMRAP
5 Pullups
10 Pushups
15 Squats
2/4/16
Strength: 3 RM Split Squats
Active Recovery:
10-15 Minute Warmup
20-30 minutes of mobilizing troubled areas
2/3/16
Strength: 3 RM Front Squat/OHS
3 RFT:
500 M Row
25 GHD Situps
25 Hip Extensions
2/2/16
Strength: 3 RM Power Cleans
Strength WOD:
5 Rounds of
:10 Max Deadlifts @ 50% of 1 RM
- Rest 2:00 -
2/1/16
Strength: 3 RM Push Press/Push Jerk
12 Minute AMRAP:
0:00 to 4:00
400 M Run
Max Thrusters (95/65)
4:00 to 8:00
400 M Run
Max SDLHP (95/65)
8:00 to 12:00
400 M Run