WOD

THURSDAY 1.18.2018 WOD

PART 1:

FITNESS/SPORT

100 Strict Press for Time Rx 95/65

*Every time you break you must perform a farmer carry down and back
the length of the gym KB 53/35 or DB 50/35*

Scaling – choose a weight that you can press for about 10 reps

PART 2:

3 RNFT
GHD Hip Extensions x 10-15 Reps
Kneeling Palloff Press x 10 Reps Each Side
Hollow Hold Accumulate 0:30 sec

Rest as needed between movements

OR

RECOVERY DAY OPTION

A. Foam Roll / Lacrosse Ball for 10 Minutes

B. Row Bike or Jog at a conversational pace for 10 Minutes

C. 10 Min AMRAP NFT focusing on PERFECT reps at conversational pace of:
10 Pushups
10 Air Squats
10 AbMat Situps with Feet in Butterfly Position
10 Walking Lunges
10 Ring Rows or 5 Strict Pullups

D. 10 Min of Static Stretching

THURSDAY 1.18.2018 STAMFORD STRONG

Strongman Thursday 6:00 am

External oblique opener
Hinge

Skill Work
Back squat
3 sets 5-6 reps @ 50 % of 1 rm

7 min emom TAO (Task Oriented)
Anderson squats 4 reps

2 sets with rest between TYQ (Till you quit)
Yoke carry max distance straight into harnessed bear crawl max distance

6 min emom TAO (Task Oriented)
5 side delt raises + 5 barbell bicep curls

WEDNESDAY 1.17.2018 WOD

PART 1

FITNESS/SPORT

9 Min EMOM

Min 1: Alt Reverse Lunge w/ KB in Goblet Position x 12-16 reps

Min 2: Handstand Hold on Wall or Off Box x 0:15 – 0:30 Sec

Min 3: Strict TTB or Knee Raises or Hollow Rocks x 10-12 Reps

PART 2:

FITNESS

20 Min AMRAP
20 Russian or Full Swings 53/35
20 AbMat Situps
20 Thrusters 45/15
20 Pushups

*After each thruster the bar must be lowered to the ground. No
dropping of the bar from the top.*

SPORT

“CHRIS KYLE”

3 Rounds for Time
40 Swings 53/35
40 Box Jump Up and Step Down 24/20
40 Thrusters 65/45
40 Elevated Push-ups (feet on 24/20″ box)

*After each thruster the bar must be lowered to the ground. No
dropping of the bar from the top.*

COACH LED COOL DOWN

Christopher Scott “Chris” Kyle (April 8, 1974 − February 2, 2013) was a United States Navy SEAL and the most lethal sniper in U.S. military history. Kyle served four tours in the Iraq War and was awarded several commendations for acts of heroism and meritorious service in combat. He received two Silver Star Medals, five Bronze Star Medals, one Navy and Marine Corps Commendation Medal, two Navy and Marine Corps Achievement Medals and numerous other unit and personal awards. Kyle was honorably discharged from the U.S. Navy in 2009 and published his bestselling autobiography, American Sniper, in 2012. An eponymous film adaptation of Kyle’s book, directed by Clint Eastwood, was released two years later. Chris was a devoted son, brother, husband and father in North Texas, as well as continuing his efforts to helping Veterans re acclimate to civilian life and combat stress carried home. Kyle was shot dead at a shooting range near Chalk Mountain, Texas. His friend, Chad Littlefield, age 35, was also killed.

The three rounds represent his wife and two children left behind. The 4 movements represent Chris’s 4 tours in Iraq. The total reps for each round equaling to 160 repetitions represent his total confirmed kills.

“Chris Kyle” was first posted on the website of GOT CrossFit (Lakeland, FL) as the workout of the day for February 2, 2016.

TUESDAY 1.16.2018 WOD

PART 1

FITNESS/SPORT

Every 30 Sec for 4 Min – High Hang Snatch x 1-2 reps

Rest Add Weight

Every 30 Sec for 4 Min – Mid Thigh Hang Snatch x 1-2 reps

Rest Add Weight

Every Min for 4 Min – 2 Snatch Lift-Offs + 1 Squat/Power
Snatch

PART 2

FITNESS

Use the same weight you used from PART 1’s High Hang Snatch

Complete for time:
20 to 30 Hang Power Snatch
20 to 30 Bar Facing Burpee
20 to 30 Hang Power Snatch

SPORT

Complete for time:
30 Hang Power Snatch 115/75
30 Bar Facing Burpee
30 Hang Power Snatch 115/75

OPTIONAL CASH OUT

3 RNFT
Single Arm KB/DB Rows x 6-8 reps
DB Hammer Curls x 12-15 reps

MONDAY 1.15.2018 WOD

PART 1:

FITNESS/SPORT

Every 2 Min for 10 Min (5 sets):
3 Clean Pulls + 3 Power Cleans + 3 Front Squats
Build in weight after each set

PART 2:

FITNESS

With a Partner. One person works at a time break up the work however
you see fit. Remainder of time left over is rest.

Every 4 Min, for 24 Min (6 sets):
Row 400 m
30 Wall Balls
20 Pullups or 30 Straight Leg Ring Row

SPORT

With a Partner. One person works at a time break up the work however
you see fit. Remainder of time left over is rest.

Every 4 Min, for 24 Min (6 sets):
Row 500 m
40 Wall Balls 20/14
20 C2B

SUNDAY 1.14.2018 WOD

WARM-UP

2 Minute Assault Bike, Row or Jump Rope
General Movement Flow
Hip & Ankle Mobility

PART I: STAMINA

Each Athlete Will Complete Two Rounds Of The Following With One Minute Rest Between Movements

SPORT

Up to 30 Seconds of Unbroken Pull-ups, Rest 30″, Up to 30 Seconds of Unbroken Pull-ups
Up to 30 Seconds Unbroken Power Cleans + 1 Minute Front Rack Hold
Up to 30 Seconds of Unbroken Dips + 1 Minute Support
Up to 30 Seconds All Out Sprint on Assault Bike + 1 Minute Wall Sit

FITNESS

Up to 30 Seconds of Unbroken Ring Rows, Rest 30″, Up to 30 Second of Unbroken Ring Rows
Up to 30 Seconds of Unbroken Hex Bar Deadlifts + 1 Minute Hex Bar Hold
Up to 30 Seconds of Unbroken Push-ups + 1 Minute Plank
Up to 30 Second All Out Sprint on Assault Bike + 1 Minute Wall Sit

PART II: CONDITIONING

SPORT/FITNESS

For Time:

100 DUs*
35/25 Cal Row
25 Dumbbell Steps 50/35**

*150 to 200 SUs or 50 DUs

**Box height based on athlete height.

PART III: STRETCH

or

OLYMPIC WOD

WARM-UP: 10 Minute Movement Flow and Mobility
Then, Burgener Warmup with an empty barbell or very little weight.

PART I: Ten Minutes to Build to a Heavy:

BEG: 5 RM Dumbbell Sotts Press Left and Right
ADV: 3 RM Barbell Sotts Press

*In Between Sets Perform 10 -15 Reps of One Banded Shoulder Activation Excercise

PART II: Ten Minute Clock to Build to a Heavy

BEG: 2 x {Power Snatch + 2 Overhead Squats (3″ Pause)} (3 – 4 Sets)
ADV: 2 x {Power Snatch + 1 Overhead Squats} (3 – 4 Sets)

PART III: Ten Minute Clock to Build to a Heavy

BEG: 3 x {Power Snatch + Overhead Squat} (4 – 5 Sets)
ADV: 5 RM Hang Snatch (3 – 4 Sets)

PART IV: Every Two and a Half Minutes For Seven and a Half Minutes

BEG: 3 – 4 Snatch Deadlifts w/5″ Eccentric @ 85% 1 RM Snatch + 10 Shrugs
ADV: 3 – 4 Snatch Deadlifts w/ 3″ Eccentric @ 93 – 105% 1 RM Snatch + 10 Shrugs

SATURDAY 1.13.2018 WOD

PART 1

FITNESS/SPORT

SPORT

3 Rounds for time of
15 Hang Power Cleans
15 Front Squats
15 Shoulder to OH

Rx 95/65 or scale to 75/55 or 65/45

Every time you drop the bar. Perform 5 Bar Facing Burpees

FITNESS/SPORT

On a 15 Min Clock:

3 Rounds of:
Row or Bike for 50 Sec Rest 10 Sec
Row or Bike for 40 Sec Rest 20 Sec
Row or Bike for 30 Sec Rest 30 Sec
Row or Bike for 20 Sec Rest 40 Sec
Row or Bike for 10 Sec Rest 50 Sec

The rower bike will not stop just vary the intensity. For example the
10 sec should be Max Effort then Easy Bike Row for 50 sec.

COACH LED GROUP STRETCH

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