workout

OF THE DAY

THURSDAY 2.27.2020 WOD

STRONG 

Jefferson Squat
2-3 reps of 30s

Kettlebell Swings & Sandbag Squats
2-3 sets of ME KB swings straight into a ME set of SB Squats. Rest as needed between sets.

Yoke Carry
2-3 sets to establish a heavy weight for 50 FT. Rest as needed between sets.

Sandbag Throws
15-30 reps for max distance on each throw.

Back Squat
3-3-3-3-3

Farmers Carry, Maximum Distance to Full Fight!
into…
AB Sprinting for 1:30, Max Calories (DO. NOT. QUIT!)


STAMINA 

Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 – 8 Deadlifts @ 70% of 1-RM
Minute 2 – 16 Walking Lunges with Farmer’s Carry (70/44 lb KBs)
Minute 3 – 6 Bar Muscle-Ups or 8 Strict Toes to Bar or Hanging Leg Raises @ 2121
Minute 4 – 12 Parallette Shoot Throughs  Minute 5 – 40 Seconds of Prone Plank

WEIGHTLIFTING

Hang power clean from knee+FS
2(2+1) 55%
2(2+1) 65%
1(1+1) 75%

Clean
4(3) 80%
3(2) 85%
3(1) 90%

Clean pull
5(3) 100%

Back extension
3(10)

THURSDAY 2.27.2020 WOD

STRONG Jefferson Squat2-3 reps of 30sKettlebell Swings & Sandbag Squats2-3 sets of ME KB swings straight into a ME set of SB Squats. Rest as needed between sets.Yoke Carry2-3 sets to establish a heavy weight for 50 FT. Rest as needed between sets.Sandbag...

WEDNESDAY 2.26.2020 WOD

A.Complete as many rounds and reps as possible in 15 minutes of:500 Meter Row50 Double-Unders 10 Strict Handstand Push-Ups or 20 Single-Arm Kettlebell Presses (10 each arm)Rest 5 minutes, and when the running clock reaches 20:00…B.Complete as many rounds and reps as...

TUESDAY 2.25.2020 WOD

PART 1:Every 2 minutes, for 16 minutes (8 sets) of:Tempo Front Squat x 3 reps @ 31X1PART 2: Three rounds for time of:400 Meter Run15 Hang Squat Cleans (115/75 lbs)15 Pull-Ups-Modify Three rounds for time of:400 Meter Run20 Goblet Squats (heavy)10 Strict...

MONDAY 2.24.2020 WOD

PART 1: Every 2 minutes, for 10 minutes (5 sets) of:Bench Press x 3 reps @ 21X1Rest 45-60 secondsPART 2: For max reps:5 Minutes of Burpee Box Jump-Overs (24″/20″)PART 3:Every 2 minutes, for 12 minutes (3 sets) of:Station 1 – Supine Ring Rows x 8-10 reps @ 2111Station...

SUNDAY 2.23.2020 WOD

Part 1 Focus Breathing/Sprinting “Coach Capo special Warmup”Pull up progressions for kipping and butterfly Strength Heavy Yates Rows Weighted strict pull ups Part 2 15min Running Clock 5rounds20sec Sprint PULL UPS*10sec Transition 20sec Sprint PUSH UPS*10sec...

SATURDAY 2.22.2020 STAMFORD STRONG

Hinge Opener3 sets of 8-10 Dimmel Deadlifts & Front Foot Elevated Split Squats. 3 Rounds: ME Dimmel DL straight into ME set of ME per leg. Rest as needed between sets.Conventional Deadlift8-6-4-2. Rest as needed between sets.Reverse Drags into Harnessed Bear...