Workout of the Day - September 2017 Archive 

9/30/17

5 RFT:

3 Cleans (225/155)
200m Sprint
20 KB Snatches (53/35)
- Rest 2 minutes between rounds - 

9/29/17

DUNN
19 Minute AMRAP:
3 Muscle Ups
1 Shuttle sprint (5-10-15)
6 Burpee Box Jump overs (20)

9/28/17

Overhead Squat 
5-5-5-5-5

9/27/17

5 RFT:
500 M Row
15 Bench Press (135/95)

9/26/17

Strength: 1RM Push Press

21-15-9:
Front Squats (185/135)
GHD Sit-ups w/med ball (14/10)

9/25/17

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 Ball (20/14)
50 Burpees
50 Double Unders

9/23/17

Moving Day!

"Tabata That!"

Row

Pushups

Squats

Situps

KB Swings

9/22/17

1 Mile Time Trial

Hang Power Snatch
1-1-1-1-1-1-1-1-1-1 (10 sets of 1)

9/21/17

Strength: 1 RM Weighted Pull-ups/5x5 Negative pull-ups

40-30-20-10:
Box Jumps (30/24)
GHD Situps

9/20/17

Strength: Back Squat 8 Reps @ 85% of 1RM

5 RFT:
400 M Run
15 Left arm KB Snatch (35/26)
15 Right arm KB Snatch (35/26)

9/19/17

Strength: Split Squats 5 sets of 12

Deadlift (moderate load for all 7 sets)
7-7-7-7-7-7-7

9/18/17

"Angie"

For Time:
100 Pullups
100 Pushups
100 Sit-ups
100 Squats

9/16/17

Strength: Make-up or Mobility

8 RFT:

200m Run

12 GHD Sit-ups

12 Single-arm DB OH Walking Lunges (50/35)

12 Push-ups

9/15/17

Strength: 3 RM Push Press

From CF Open 17.5
10 RFT:
9 Thrusters (95/65)
35 Double Unders

9/14/17

Strength: Mobility or Skill Work

3 RFT:
400 M Run
21 Wall Ball (20/14)
12 Power Cleans (135/95)

9/13/17

LMG Make-up

or

OPEN WOD 13.2
10 Minute AMRAP:
5 S2O (115/75)(95/55)
10 DL 
15 Box Jumps (24/20)

9/12/17

LMG Testing Make-Up from Monday

or

3200 M Row

9/11/17

LMG Testing

1 Minute Max Reps per move
1) Pullups 
2) Pushups 
3) Squats 
4) KB Swings (53/35) 
5) Single-arm OH KB Squats 
6) Toes to bar 
7) AbMat Situps 
8) Alt DB snatch (50/35)
9) Box Jumps (24/20)
10) Burpees

or

1 RM Back Squat
1 RM Press

9/9/17

Fall '17 LMG Test WOD:

"Rep it Up!"

10 Min AMRAP - 1 Min each move for Max Reps:

Pullups

Pushups

Squats

Toes to Bar

KB Swings

Single-arm OH KB Squats

AbMat Situps

Alt DB Snatch

Box Jumps

Burpees

9/8/17

Strength: Make up or mobility

7 RFT:
21 Press (75/55)
21 Back Extensions

9/7/17

Strength: Weighted Dips (5x5)

IAN 17.2 Prediction
12 Minute AMRAP:
50 Double Unders
10 Snatch (135/95)
8 OHS (135/95)
6 HSPU

9/6/17

3 Rounds:
1 Minute Back Squat (135/95)
Rest 1 Minute
1 Minute Cal Rower
Rest 1 Minute
1 Minute of Power Cleans (135/95)
Rest 1 Minute

9/5/17

Split Squats (5 sets of 10)

"Lynne"
BW Bench Press
Pull-ups

5 Rounds for max reps
- No time component - 

9/4/17

Labor Day Partner WOD

45 Minute AMRAP:

P1: 800 M Run
P2:

10 Deadlift (315/225)
50 Situps
Max Rep Box Jumps (24/20) until runner returns

9/2/17

Strength: Make-up Day

 

20 Min AMRAP:

10 Alt. Pistols

25 ft HS Walk

10 KB Swings (53/35)

9/1/17

CF Games "Run Swim Run"
1.5 Mile Run
500m Swim (1500m Row)

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Abingdon, VA 24210
paulgadola@gmail.com

Call or Text 276.492.8127

 

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