Workout of the Day 03-22-20

Strength:
3 Rounds
10-12 Body Rows
:30 Rest
10/Side, 3 Point Dumbbell Row
:90 Rest

Conditioning:
Teams of 2 Complete
12 Minutes, As Many Reps, As Possible
P1: 10 Box Jumps 24/20"" + 10 Ball Slams 25/20#
P2: 60 Meter Farmer's Carry 1.5/1 pood KBs
*P1 works while P2 carries then switch when both partners are done

Competitor:
Teams of 2 Complete
12 Minutes, As Many Reps, As Possible
P1: 10 Box Jumps 30/24"" + 10 Ball Slams 50/30#
P2: 60 Meter Farmer's Carry 70/50# Dumbbells
*P1 works while P2 carries then switch when both partners are done


Workout of the Day 03-21-20

Conditioning:
Scaled "Jenkins"
40AMRAP with a partner
50 Sprawls
400 Meter Run
50 KB swings 1.75 pood
400M Run
50 Ring Rows
400M Run
50 Box Push Ups
400 Meter Run

Competitor:
"Jenkins"
40 Minutes, As Many Reps As Possible, With a Partner
50 Burpees
400 Meter Run
50 Kettlebell swings 1.5/1 pood
400M Run
50 Pull ups
400 Meter Run
50 Push Ups
400M Run


Workout of the Day 03-20-20

Strength:
3 Rounds
10/side Dual Kettlebell Single Leg Deadlift (add load from last week)
:30 Rest
10 Dumbbell Bench Press
:90 Rest

Conditioning:
Every 3 Minutes On the Minute for 15 Minutes
20 Wallballs 14/10#
5 Deadlifts 185/125#

Competitor:
Every 3 Minutes On the Minute for 15 Minutes
30 Wallballs 20/14#
5 Deadlifts 275/185#


Workout of the Day 03-19-20

At Home WOD no equipment

3 Rounds:
:20 Single Leg Airplane hold/side
:30 Wall Sit (add any type of load if you have it)

12AMRAP
30' Bear Crawl
15 Sit ups
3-5 Wall Walks OR Inchworms

At Home WOD limited equipment

3 Rounds:
8/side Single Leg CrossBody Deadlifts
:30 Wall Sit (add load if you have it)

12AMRAP
30' Bear Crawl
15 Sit ups
10 Single Arm Press / side


Workout of the Day 03-18-20

At Home WOD no equipment

3 Rounds:
10 Pike Ups
:30 side plank/side

6 Rounds:
10 Curtsy Lunges
10 Squat Jumps
100M Sprint
:60 rest

At Home WOD limited equipment

3 Rounds:
10 Pike Ups
:30 side plank/side or weighted side plank

6 Rounds:
10 Goblet Curtsy Lunges
10 Alternating Single Arm Snatch
100M Sprint
:60 rest


Workout of the Day 03-17-20

Strength:
3 Rounds
10 Front Rack Step Up / leg
:30 Rest
10 Barbell Glute Bridge
:90 Rest

Conditioning:
3 Rounds: (Partner I go, You go)
150 Meter Row
10 American Kettlebell Swings 1/.75 pood
15 Jumping Knee Tucks
10 American Kettlebell Swings
150 Meter Row

Competitor:
3 Rounds: (Partner I go, You go)
150M Row
10 American KB swings 1.5/1 pood
15 Box Jump Over 24/20"
10 American Kettlebell Swings
150 Meter Row


Workout of the Day 03-16-20

Strength:
Build to a Moderate/Heavy Weight in 15 minutes
Snatch Complex
2 Power Snatch + 3 Overhead Squats
OR
5 Hang Power Snatch + OHS practice with PVC in between sets

Conditioning:
7 Rounds
10 Hang Power Snatch 65/45#
3 Renegade Rows with Push Up 25/20#

Competitor:
7 Rounds
7 Touch and Go Power Snatch 95/65#
3 Renegade Rows with Push Up 35/25


Workout of the Day 03-15-20

Strength:
3 Rounds
12-15 Body Rows
:30 Rest
10, 3 Point DB Row / side
:90 Rest

Conditioning:
10 Minutes, As Many Reps As Possible
50 Single Unders
10 D-Ball Tall Kneel To Stand 70/50#

Competitor:
10 Minutes, As Many Reps As Possible
50 Double Unders
10 D-Ball Tall Kneel To Stand 100/70#


Workout of the Day 03-14-20

Conditioning:
Scaled Partner "Kalsu"
100 Thrusters 75/55#
*Every Minute On the Minute, 3 Burpees (together)
*15 minute time cap

Competitor:
Partner "Kalsu"
100 Thrusters 135/95#
*Every Minute On the Minute, 5 Burpees (together)
*15 minute time cap


Workout of the Day 03-13-20

Strength:
3 Rounds
10/side Dual Kettlebell Single Leg Deadlift
:30 Rest
12 Dumbbell Bench Press
:90 Rest

Conditioning:
7 Minutes, As Many Reps As Possible
3-6-9-12-15…etc.
Deadlift 205/135#
*3 Wall Walks between each set

Competitor:
7 Minutes, As Many Reps As Possible
3-6-9-12-15…etc.
Deadlift 275/185#
4" Deficit HSPU