Workout of the Day - May 2016 Archive

5/31/16

Strength: Mobility/Skill Work

Strength WOD

12 Minute EMOM:

3 Position Snatch/Power Snatch

5/30/16

Memorial Day "Murph"

1 Mile Run

100 Pullups

200 Pushups

300 Squats

1 Mile Run

5/28/16

Strength: Make Up

10 Min AMRAP:
100 M OH Walking Lunge (45/35) 
30 GHD Situps

5/27/16

Strength: Mobility/Skill Work

15 Min AMRAP:
5 Box Jumps 30/24
:30 Max Hang Power Snatches 165/115
400m Run

5/26/16

Strength- 20 Rep Press and 20 Rep Back Squat

Endurance WOD

For time:
Run 400 meters
- Rest 1 minute
Run 800 meters
- Rest 2 minutes
Run 1,200 meters
- Rest 3 minutes
Run 1,600 meters

5/25/16

Strength: 3 RM Weighted Pullups/5x5 Neg. Pullups

10 RFT:
6 Burpees
6 V Situps
6 4-Count Bicycle Kicks

5/24/16

Strength: 3RM Hang Power Clean

Strength WOD

2 Sled Pull or Push
Every 2 minutes for 24 Minutes
(12 Sets)

5/23/16

Strength: 20 Rep Bench Press and 20 Rep Front Squat 

2016 Regional Event 3


For Time:
104 Wall Ball Shots (20/14)
52 Pullups

5/21/16

Strength: Make-up Day

 

Regional Nate


10 RFT:
4 Strict Muscle-Ups
7 Strict HSPU
12 KB Snatches (70/53)

5/20/16

Strength: 5RM Weighted Pullups/Negative Pullups

4 4 Minute Rounds:

15 Box Jumps (24/20)
30 KB Swings (53/35)
Row for Max Calories

- Rest 3 minutes between rounds - 

5/19/16

Strength: 20 RM Press and 20 RM Back Squat

Endurance WOD

4 Miles

- at 80% of your 5K Time Trial pace - 

5/18/16

Strength: Skill work/Mobility

 

Regional Event 5

3 RFT:

400m Run

40 GHD Sit-ups

7 Deadlift (405/275)

 

5/17/16

Strength: 3RM Hang Power Clean

 

Strength WOD:

5-5-3-3-3-1-1-1-1

Thruster

 

5/16/16

Strength: 20 RM Bench Press and Front Squat

 

9-12-15:

OTB Burpees

Power Cleans (135/95)

Pullups

 

5/14/16

Strength: Make up

 

"EVA"

5RFT:

800 M Run

30 KB Swings

30 Pullups

 

5/13/16

Strength- 5 RM Lunge/Split Squat

 

10 Minute AMRAP:

50 Double Unders

10 Back Squats (135/95)

 

5/12/16

Strength: 1 RM Deadlift/Clean

 

Endurance WOD

Run/Row:

10 x 100m Sprints

- Rest 90 seconds - 

 

5/11/16

12 Minute EMOM:

3 Position Clean

- 5 Minutes Rest -

4RFT:

28 Pistols

15 Power Cleans (115/85)

5/10/16

Strength: 3RM Hang Power Snatch

 

Every 2 Minutes for 20 minutes (10 Rounds):

2 Tire Flips

 

5/9/16

Strength: 1 RM Push Press/Push Jerk

 

5 Rounds for reps of:

:30 Max Abmat Situps

:30 Max Box Jumps (30/24)

:30 Max Hollow Rock

- Rest 60 seconds between rounds - 

 

5/7/16

Strength: Make-up Day

 

4 RFT:

400M Run/Row

15 Push-ups

15 AbMat/GHD Sit-ups

15 Wall Ball

 

5/6/16

Friday Night Lights

 

Team WOD

Teams of 3 - Controlled by Runner

12 Minute AMRAP:

400 M Run

Wall Sit (passing plate with other teams)

Push Press (45/35)

- 10 Burpee penalty for dropping plate while in wall sit

 

5/5/16

Strength: 3 RM Hang Power Snatch

 

Endurance WOD

Row/Run/Cycle/Swim

4 x 1200M

- 3:00 Rest - 

 

5/4/16

Strength: 5 RM Lunge/Split Squat

 

5 RFT:

250 M Row

25 Thrusters (45/35)

15 Toes to Bar

 

5/3/16

Strength: 3 RM DL/Clean

 

Strength WOD

Back Squat

1-10-1-20-1-30 reps

- Post total load - 

 

5/2/16

Strength: 3 RM Push Press/Push Jerk

 

JENNIFER

26 Minute AMRAP:

10 Pullups

15 KB Swings (53/35)

20 Box Jumps (24/20)

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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