workout

OF THE DAY

THURSDAY 2.21.2019 WOD

WARM-UP

Awareness Drill 
COACH WARM-UP


PART 1

10 Sets Every :20 Sec
2 Back Squats @ 50-60% (NO HEAVIER)

Rest 1 Min

8 Sets Every :20 Sec
3 Hang Clean High Pulls @ 50-60% (NO HEAVIER)

 
PART 2

3 Rds
1,000 M Row
30 DB Reverse Fly’s
40 OH Walking Lunges 45/25
50 Bench Press 75/50

5 Rds
20 Pike Lifts
40 Hollow Rocks

or

OLYMPIC WORKOUT

Part 1: 15 min 
Power clean + push press + push jerk + split jerk 
Build to a single heavy for the day

Part 2: 
Clean & Jerk
3+1@60%, 3+1@70%, 2+1@80%, 5×1+1@90%

Part 3:
Clean pulls
5×3@85%

SATURDAY 2.16.2019 WOD

WARM-UPAwareness DrillsDynamic Warm-UpPART 12 Min AMRAP (W/ A Judge)Bench Press 80/50PART 2“THE RACIOPPA VIPER”(W/ A Partner, Break It Up However YOU See Fit8 Rds20 HR Push-Ups10/6 Strict Pull-Ups8 Rds20 Jumping Lunges8 Thrusters 115/75 8 Rds20/14 Cal AB6 Bear Complex...

SATURDAY 2.16.2019 STAMFORD STRONG

Pec activation3 sets Chest flys+dB pullovers+Tricep ext.+hammer curls+front Delt raises 150 dB bench pressEvery time you break 1 rope pull 2 setsOh yoke carry Sumo...

FRIDAY 2.15.2019 WOD

WARM-UPAwareness DrillsDynamic Warm-Up/ McGill Big 3PART 110 Sets2 Front Squats Every :20-30 Sec (50-60%)Rest 1 Min8 Sets3 Hang Power Cleans :20-30 Sec (50-60%)PART 2“GE90-115B”18 Min AMRAP80 Alt DB Snatches 50/3560 Burpee Box Jump Overs (Open Standards)40 Clean And...

THURSDAY 2.14.2019 WOD

WARM-UPAwareness DrillsCoach Warm-upPART 1Structure/Sled WorkPART 24 RDs (W/ A Partner P1 Goes Then P2)100 Ft Heavy Banded Sprint20 Hanging Kee Raises Or Med Ball CrunchesInto…10 Min AMRAP5 Barbell Curls10 Barbell Push Press15 Barbell Back Squats2 Cone...

THURSDAY 2.14.2019 STAMFORD STRONG

Lower abs/glutes/hamstrings5 sets 15 on 15 off sandbag dimmel deadlifts3 sets 1 arm seated dB oh press x 10 r/l2 sets Rev sled drag 50 ftSandbag front squat 6-8 Back squat5x5 Then.....1 amrap...

WEDNESDAY 2.13.2019 WOD

WARM-UPAwareness Drills 5 Min PRIMER6 R/L Lateral Med Ball Toss12 Tuck Crunches3/3/3 Partner Floor Press PART 1 4-5 RNFT3 Close Grip Bench Press6 R/L Single Arm Ring Row 20 Weighted Back Extensions PART 2 “KINGDA KA”(W/ A Partner Break It Up However You See Fit) 22...