Workout of the Day

011420 WOD

A. Warm-up: Coach’s choice

B. Three sets of:

Supinated barbell bent-over row x 10-12 reps

Alternating Cossack Squats x 14-20 reps

Front Plank x 60 seconds

Rest 45 seconds

C. OTM 25:00

Min 1) 150-meter row

Min 2) 10 burpees

Min 3) 15 v-ups

Min 4) 14 reverse lunges with KBs at sides (53/35)

Min 5) Wild card (choose a movement for approx :25-0:45)

>>Modifications will be given

011319 WOD

A. Warm-up: Coach’s choice

B. Every 2:00 for 6 sets

3 x front squats

Building to a challenging weight

C. ROGUE QUALIFIER WORKOUT 2

For Time

3-6-9-12

Pull Up

Squat Clean (135/95lb)

Immediately into

12-9-6-3

Bar Muscle Up

Squat Cleans (185/125lb) Should not exceed 80% of your 1 RM full clean

12 Min Time Cap

011120 WOD

A. Warm-up: Coach’s choice 

B. Take 12:00 to warm up to a challenging weight:

1 power clean + 1 thruster

C. Teams of 3: one person working at a time 2 resting (partition weights anyway)

For Time (30 Minute Cap):

75/50 Calorie bike

75 Power Cleans (75/55)

75 Thrusters (75/55)

75/50 Calorie Erg Bike

60 Power cleans(95/65)

60 Thrusters (95/65)

75/50 Calorie Erg Bike

45 Power Cleans (115/85)

45 Thrusters (115/85)

75/50 Calorie Erg Bike

30 Power Cleans (135/95)

30 Thrusters (135/95)

75/50 Calorie Erg Bike

15 Power Cleans  (155/105)

15 Thrusters (155/105)

Inspired by Comptrain