Daily WOD

Monday

Mobility

MOBILITY WORK

METCON / WOD

MET CON E2MOM FOR 6:00 (3 ROUNDS) 100M RUN – 10 AIR SQUATS – 10 SLAM BALL

WOD

“KAREN +” 150 WALLBALL (With a 7:00 Cap Rx’d or 10:00 Scaled) Then; *75 KB SWINGS 35 DOUBLE UNDERS. *If the WB cap is not met, the remainder of Wall BAll reps, must be finished in Gobblet Squats prior to KB Swings

Strength Building

DEADLIFT TOGETHER, YOU WILL HAVE 5:00 TO BUILD UP TO 50%-60% ORM. THEN; 6 REPS EMOM for 4:00 REST 2:00, AND INCREASE TO 60%-70% THEN ; 3 REPS EMOM for 3:00 REST 2:00, AND INCREASE TO 70%-80% THEN 2 REPS EMOM for 2:00 REST 2:00, AND INCREASE TO 70%-80% THEN 2 REPS EMOM for 2:00

Tuesday

Mobility

MOBILITY WORK

METCON / WOD

MET CON

EMOM FOR 10:00 5 BOX JUMPS 20″ + 5 T2B

REST 5:00 THEN;

WOD

EVOLUTION WOD EVO-1 – 3 ROUNDS @ 135/95 – 115/75 – 95/ 65 5 DEADLIFTS – 5 POWER CLEANS (Hang Ok) – 5 FULL CLEANS 10-M / 6-W PULL-UPS 5 HAND RELEASE PUSH-UPS

REST 2:00

EVO-2 – 3 ROUNDS INCREASE WT. 185/125 – 155/105 – 135/ 85 3 DEADLIFTS + 5 BURPEES 3 HANG POWER CLEANS + 5 BURPEES 3 FULL CLEANS + 5 BURPEES

Strength Building

TEMPO BACK SQUAT 5 X 5 ( 3.1.X.2) WORK-UP TO 35% -50% OF ORM THEN COMPLETE 5 SETS OF 5 REPS TEMPO BACK SQUAT WITH A 1-2 MINUTE REST BETWEEN SETS. (3.1.X.2) REPRESENTS A 3 SECOND ECCENTRIC LOWERING WITH A 1 SECOND PAUSE IN THE BOTTOM (NO BOUNCE) X = EXPLODE UP WITH A 2 SECOND PAUSE AT THE TOP.

Wednesday

Mobility

MOBILITY WORK

METCON / WOD

WOD 3 ROUNDS *35:00 CAP

1 MILE RUN (Scaled too 800M) 50 SIT-UPS 25 S2O 115#/75# – 95#/55# – 75#/45# *If you have not started your last run @ at 32:00 – Do 60 Burpees in lieu of run. 40:00 Cap still applies

WOD RX'D / SCALING

SHOULDER PRESS BUILDING SETS SET 1 – 5 STRICT PRESS, 5 PUSH PRESS, 5 PUSH JERK (OR SPLIT JERK) THEN INCREASE WT. SET 2 – 3 STRICT PRESS, 6 PUSH PRESS, 6 PUSH JERK (OR SPLIT JERK) THEN INCREASE WT. SET 3 – 7 PUSH PRESS, 8 PUSH JERK (OR SPLIT JERK) THEN INCREASE WT. SET 4 – 5 PUSH PRESS, 10 PUSH JERK (OR SPLIT JERK) THEN INCREASE WT. SET 5 – 10 PUSH JERK (OR SPLIT JERK) THEN INCREASE WT. (FOCUS ON: Efficiency of the movement. Key points: Drive through the floor, Elbows slightly in front of bar, leg and hip drive for PP & PJ, Bar path and Finish)

Thursday

Mobility

MOBILITY WORK

METCON / WOD

METCON TABATA 8 ROUNDS

PLANK DOWNS

CHIPPER  WOD 50 ROW (Cal) – 40 T2B – 30 SDHP 115#/75# – 95#/55# – 75# / 35# 20 Tire Flips – 10 OHS 115#/75# – 95#/55# – 75# / 35#

Strength Building

TEMPO FRONT SQUAT 5 X 5 ( 3.1.X.2) WORK-UP TO 35% -50% OF ORM THEN COMPLETE 5 SETS OF 5 REPS TEMPO BACK SQUAT WITH A 1-2 MINUTE REST BETWEEN SETS. (3.1.X.2) REPRESENTS A 3 SECOND ECCENTRIC LOWERING WITH A 1 SECOND PAUSE IN THE BOTTOM (NO BOUNCE) X = EXPLODE UP WITH A 2 SECOND PAUSE AT THE TOP.

Friday

Mobility

MOBILITY WORK  

METCON / WOD

MET CON EMOM FOR 6:00 20 D.U. or 40 S.U. + 10 PUSH-UPS

WOD

27 – 21 – 15 – 9

CALORIE ROW & THRUSTERS 95/65 – 75/55 – 55/35 Rest 3:00 Then; IN 7:00 BUILD TO A ORM SNATCH

Strength Building

FLOOR PRESS – 4 CT. FLUTTER KICKS 10-8-6-4-2-2-2 BUILDING SETS