workout

OF THE DAY

TUESDAY 6.25.2019 WOD

WARMUP

2 Rounds 
10 Alt Birddogs 
10 DB Back Fly’s 
:20 R/L Elevated Side Plank 


PART 1

15 Min Clock 
1RM Power Snatch 


PART 2 

12 Min Cap
100 DUs
20 Snatches 95/65
100 DUs
20 Snatches 155/105 
100 DUs
20 Snatches 185/125

(Power Or Squat)

-Modify 
-50 DUs
-65/75/85% Of Part 1 

TUESDAY 6.25.2019 WOD

WARMUP2 Rounds 10 Alt Birddogs 10 DB Back Fly’s :20 R/L Elevated Side Plank PART 115 Min Clock 1RM Power Snatch PART 2 12 Min Cap100 DUs20 Snatches 95/65100 DUs20 Snatches 155/105 100 DUs20 Snatches 185/125(Power Or Squat)-Modify -50 DUs-65/75/85% Of Part...

MONDAY 6.24.2019 WOD

WARMUPLOWER BODY MOBILITY 5 Min AMRAP5 R/L Bulgarian Squats 10 Bent Over Rows 10 Hollow Rocks PART 1FRONT SQUAT (80-90%)2-2-2PART 2 3 Rounds 21 TTB15 Bar Facing Burpees  9 Deadlifts 275/185-Modify -Lighter -30...

SUNDAY 6.23.2019 WOD

DYNAMIC WARM-UPHandstand Walk Practice  PART 1 “DOWNFALL” 5 Rounds for Time5 DB Devil Press15 Toes-to-Bars5 Dumbbell Step-Overs 20 Cal Air BikeOROLYMPIC WORKOUTPART 1Power Snatch1 Set of 2 Reps @ 60%1 Set of 2 Reps @ 70%4 Sets of 1 Rep @ 75-80%PART 2Power Clean1 Set...

SATURDAY 6.22.2019 STAMFORD STRONG

100 sandbag squats (nasal breathing only)*Every time you break do max pushups 3 sets 200 m farmer carry 5 sandbag push press Rest as needed 200 m heavy reverse sled drag Straight into 200 m heavy sled push 3-5 sets 5 rear delt flies 5 barbell bicep...

SATURDAY 6.22.2019 WOD

3 Rounds - 35min Cap(W/ A Partner, Male/Female Pairs)  50 Shoulder To Overhead 115/7540 Hurdles 30/2430 Back Squats 185/135 (From Rack)20 KB/DB Snatches 70/501,000 M Row -Modify-Lighter -500m = 5...

FRIDAY 6.21.2019 WOD

WARMUP2 Rounds5 DB Reverse Fly 402010 GHD Hip Ext15 Banded Hip Bridges:20 Push-Up Hollow HoldPART 1“HOTSHOT 19”6 Rounds For Time30 Air Squats19 Power Cleans 135/95 7 Strict Pull-Ups400 M Run-Modify -Lighter-500m Row -Nineteen City of Prescott (Arizona) firefighters,...