Workout of the Day - January 2017 Archive

1/31/17

Strength: 5x5 DB Bench Press

14 Minute AMRAP:
50 Double Unders
8 Box Jumps (24/20)
12 Push Press (75/55)

1/30/17

Strength: 5x5 Split Squats

10 Rounds of:
30 seconds of Burpees
Rest 30 Seconds
30 Seconds of DB Thrusters (45/35)
Rest 30 Seconds

1/28/17

Strength: Make up Day

JOHNSON
20 Minute AMRAP:
9 DL (245/165)
8 Muscle Ups
9 Squat Clean (155/95)

1/27/17

Strength: 3 RM Hang Power Snatch/3RM Hang Snatch

12 Minute AMRAP w/partner:
7 Push Press (115/75)
9 Toes-to-Bar
12 Unbroken KB Swings (72/53)
*5 burpee penalty on the spot each time an athlete breaks a set of T2B or KB swings.

1/26/17

Strength: Mobility/Skill work

10 RFT:
3 Power Cleans (135/95)
6 Push ups
9 Box Jumps (24/20)

1/25/17

Strength: 5x5 Split Squats

12 Minute AMRAP:
20 GHD Situps
10 left arm overhead walking lunges (60/40)
10 right arm overhead walking lunges (60/40)

1/24/17

Strength: 5RM Push Press/5RM Push Jerk

5 RFT:
5 C2B Pull ups
5 Power Snatch (95/65)
20 Double Unders

1/23/17

Strength: 5x5 DB Bench Press

15 Minute EMOM:

Front Squats - 
1 Pause + 1 Squat (definitive pause in the bottom) at 75% of 1 RM

1/21/17

DANIEL

For time:
50 Pull-ups
400 meter run
21 Thrusters (95/65)
800 meter run
21 Thrusters (95/65)
400 meter run
50 Pull-ups

1/20/17

Strength: 1RM Push Press/Push Jerk

8 Minute AMRAP:
12 KB Swings (72/53)
9 Wall Ball (20/14)

- 5 minute rest - 

8 Minute AMRAP:
2 Rope Climbs 15'
10 Overhead Squats (95/65)

1/19/17

Strength: Mobility/Skill Work

3 RFT:
50 Calorie Row
150 Double Unders
50 Walking Lunges

1/18/17

Strength: 5x5 DB Bench Press

15 Minute EMOM:

Press + Push Press + Push Jerk
- Use 80% of Press Max 
- Add weight if possible

1/17/17

Strength: 3 RM Hang Power Snatch/Hang Squat Snatch

5 RFT:
20 L Pull-ups
16 Ring Dips

1/16/17

Strength: 5x5 Split Squats

For Time:
21 DB Thrusters (50/35)
400 M Run
18 DB Thrusters 
400 M Run
15 DB Thrusters
400 M Run

1/14/17

Beast 12 or Dirty Dozen

For Time:

25 Walking Lunges
20 Pullups
50 Box Jumps (24/20)
20 Double Unders
25 Ring Dips
20 Knees to Elbows
30 KB Swings (53/35)
30 Abmat Situps
20 DB Hang Squat Cleans (35/25)
25 GHD Hip Extensions 
30 Wall Balls (20/14)
3 Rope Climbs

1/13/17

Strength: 5x5 Split Squats

10 RFT:

7 SDLHP (95/65)
7 Front Squats (95/65)
7 Push Jerks (95/65)

1/12/17

Strength: Mobility/Skill Work

Bench Press 
Max Reps
5 Sets of 85%
- Rest 1 Minute between sets - 

Max Reps
5 Sets of Close grip bench @ 65%
- Rest 1 Minute between sets - 

1/11/17

Strength: 3RM Push Press/Push Jerk

5 RFT:
10 DB Snatch Left arm (55/35)
25 Double Unders
10 DB Snatch Right arm (55/35)
30 Second bent arm hang

1/10/17

Strength: 3 RM Hang Power Snatch/Hang Squat Snatch

"Sissy Test"

For Time:

20 Burpees 
1 KB Swings (53/35)
19 Burpees 
2 KB Swings

- Continue until - 

1 Burpee 
 20 KB Swings

1/9/17

Strength: 5x5 DB Bench Press

8 Minute AMRAP:
8 Back Squats (225/150)
8 Toes to Bar

- 5 Minute Rest - 

2000 M Row

1/7/17

"How Fast Can You Get There…" 

- To 300 total reps -  

1:00 Wall Ball (20/16)

:30 Rest

1:00 Burpees

:30 Rest

1:00 Push Press (95/65)

:30 Rest

1:00 GHD Sit ups

:30 Rest

1:00 OH Walking lunge (45/25)

:30 Rest

1/6/17

Strength: 5 RM Push Press/Push Jerk

"Nasty Girls"
3 RFT:
50 Squats
7 Muscle Ups
10 Power Cleans (135/95)

1/5/17

Strength: Mobility/Skill Work

12 Minute AMRAP:
10 Deadlift (Bodyweight)
10 HR Pushups
30 Double Unders

1/4/17

Strength: 3 RM Hang Power Snatch/Hang Squat Snatch

 - Back Squat - 
5 minute EMOM:
90% of 1 RM x 1

Then, 5 Minute EMOM:
80% x 1+1 (1 Pause for 2 seconds + Squat)

1/3/17

Strength: 5x5 DB Bench Press

9 Minute AMRAP:
10 Handstand Push ups
12 Box Jumps (24/20)
250 M Row

1/2/17

Strength: 5 RM Split Squats

Partner WOD

4 Rounds 
Each athlete completes both moves before moving to next round

Round 1:
Athlete #1 75 Double Unders (150 Singles)
Athlete #2 Max Reps OHS (95/65)
(Switch Roles)

Round 2:
Athlete #1 75 Double Unders (150 Singles)
Athlete #2 Max Reps Push Press (95/65)
(Switch Roles)

Round 3:
Athlete #1 75 Double Unders (150 Singles)
Athlete #2 Max Reps Sumo DL Highpull (95/65)
(Switch Roles)

Round 4:
Athlete #1 75 Double Unders (150 Singles)
Athlete #2 Max Reps Front Squats (95/65)
(Switch Roles)

OPENING HOURS

See our Classes page for a schedule of our current class hours.

ADDRESS

920 East Main St.
Abingdon, VA 24210
paulgadola@gmail.com

Call or Text 276.492.8127

 

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