workout

OF THE DAY

SUNDAY 1.26.2020 WOD

PART I:  STRENGTH

9 x 3 Banded Sumo-Deadlifts


PART II:  CONDITIONING COUPLETS

15 – 12 – 9
Double Under (4x)
Burpee

Rest 5 Minutes

Dumbbell Snatch 50/35
Burpee Over Dumbbell

Rest 5 Minutes

Assault Bike 
Burpee to Pull-up Bar

*5 Minute Cap Per Couplet


OLY

Power Clean from hang @knee+ push press
-pause at knee 2 seconds
-hold back straight
-all reps should be fast and explosive “Power Clean”
2(2+2) 60%
3(3+1) go heavier


Clean and jerk: waves-singles
-stay over BB
-drive legs
-extend up/vertical
1. 75, 80, 85, 90, 92, 95%
2. 85, 90, 92, 95%
3. 80, 92, 95%

Clean RDL
6(3) @100% of CJ

Back extension
-pause at top
-all reps should look identical
4(AMRAP)

WEDNESDAY 1.22.20 WOD

Warm-Up.Pec Activation (Coaches choice)Two Sets (one with the left side then one with the right):Kettlebell One Arm Row x 10Kettlebell Floor Press x 10Half Turkish Get-Up x 10Straight-Body Kettlebell Sit-up x 10PART 1:Every 2 minutes, for 8 minutes (4 sets) of:Strict...

TUESDAY 1.21.2020 WOD

Warm-Up.Russian Baby Makers x 10Cuban Press x 10Followed by…Two Sets:Snatch Deadlift x 3Snatch Pull x 3Muscle Snatch x 3Overhead Squat x 3PART 1:Every 90 seconds, for 15 minutes (10 sets):2 Snatch Lift-Offs + Hang Snatch(pause 2 seconds at knee on each of the...

MONDAY 1.20.2020 WOD

Warm-Up.Front-Leaning Rest on Rings x 60 secondsBear Crawl x 50 FT forward + 50 FT backwardSingle-Arm Kettlebell Thrusters x 10 per armSingle-Leg Jumps (your choice of type) x 10 per legPART 1:Take 20 minutes to build to today’s 1-RM Front SquatPART 2:Three rounds for...

SUNDAY 1.19.2020 WOD

PART I:  STRENGTH /TECHNIQUEBuild to a Heavy Turkish Get-up for the Day*In between sets practice rope climb and stone to shoulder technique for Part IIPART II:  CONDITIONING10 Rounds For Time:50 Double Unders1 Legless or 2 Rope Climbs10 Min CapRest 10 Minutes10 Rounds...

SATURDAY 11.18.2020 STAMFORD STRONG

Max Pushups50 Russian KB SwingsRest 90 SecMax Pushups30 Russian KB SwingsRest 90 SecMax PushupsMax Russian KB Swings5 Sets50 FT Heavy Front Rack SB CarrySeated One Arm DB Press x 20 R/LAdd Weight 15 R/LAdd Weight Max Reps R/LBarbell Bench Press2 Sets Narrow Grip x...

SATURDAY 11.18.2020 WOD

PART 1:In teams of two complete as many rounds and reps as possible in 30 min of:5 Strict Pull-Ups (Partner A)10 Push-Ups (Partner A)15 Air Squats (Partner A)5 Strict Pull-Ups (Partner B)10 Push-Ups (Partner B)15 Air Squats (Partner B)5 Strict Pull-Ups (Partner A)10...