workout

OF THE DAY

SUNDAY 4.21.2019 WOD

HOLIDAY SCHEDULE – 8AM OLY AND 9AM WOD ONLY


PART I – STRENGTH & SPEED

27 Minute Clock to:
Build to a Heavy Turkish Get-up (Left & Right)
Establish a Max L-Sit
Record your Fastest Lap Around the Building

PART II – CONDITIONING

“Bad Bunny*”

4 Rounds For Time: 
50 Double Unders
20 Toes to Bar
20 1-Arm DB Snatches

15 Minute Cap

OR

OLYMPIC WORKOUT

PART I –  Every Two Minutes for Eight Minutes:
5 Reps of Unilateral Lower Body Strength Movement

PART II –  Every 90″ for Six Minutes:
3 Split Squats + 2 Jerk Balances

PART III –  Every Two Minutes for Eight Minutes:
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk

PART IV –  Every Two Minutes For Ten Minutes:
1 Heavier Jerk Drive + 30″ Rest + 1 Split Jerk

*Pair up with a friend.  Build your strength and confidence to aid in the subsequent lift.

THURSDAY 4.18.2019 STAMFORD STRONG

EASTER WEEKEND SCHEDULEFRIDAY - 5AM, 6AM, 7AM, 9:30AM COED, 12PM AND 4:30PMSATURDAY - NORMAL CLASS SCHEDULESUNDAY - 8AM OLY AND 9AM WOD6 min amrap 7-10 sandbag bench press10 front rack sandbag walking lunges 5 sets 20 heavy Russian swings 4 sets 50 ft farmer...

WEDNESDAY 4.17.2019 WOD

EASTER WEEKEND SCHEDULEFRIDAY - 5AM, 6AM, 7AM, 9:30AM COED, 12PM AND 4:30PMSATURDAY - NORMAL CLASS SCHEDULESUNDAY - 8AM OLY AND 9AM WOD WARM-UP2 Rounds:30 Goblet Squat Wall Sit20 Banded Face Pulls10 Alt Cossack Squats PART 13-4 Rounds10 DB Chest Fly’s10 Pendaly Rows20...

TUESDAY 4.16.2019 WOD

WARM-UP3 Rounds5 R/L Lateral Med Ball Toss10 Scap Push-Ups:20 Ring Tuck HoldPART 1 (From Rack)3 Min EMOM3 Tall Split Jerks3 Min EMOM1 Split Jerk w/ :2 Sec Pause In Dip And CatchEvery :90 Sec For 6 Sets1 Split JerkPART 2“PRINCESS THE BEAR”10 MIN AMRAP15 Calorie Row12...

MONDAY 4.15.2019 WOD

WE TAKE MONDAYS VERY SERIOUSLY WARM-UP2-3 Rounds5 R/L Single Arm DB Row10 Alt Birddogs10 Alt Psoas March10 R/L Side Plank TwistPART 1 (WOD Prep)3-4 Rounds2 Pause Front Squats8 Elevated Ring Rows W/ :2 Sec Pause @ Top:20 R/L Barbell HoldsPART 2“SHALLOWS” - 20 Min Cap15...

SUNDAY 4.14.2019 WOD

PART I - TECHNIQUE15 Minute Clock to Complete at Least 3 Sets of Each DrillA1. Jump Rope RunningA2.  Pull-Up A3.  Ring DipPART II - CONDITIONINGFor Time:900m Run (3 Laps)30 Pull-ups900m Run 30 Clean & Jerk 95/65900m  30 Chest to Bar Pull-ups900m30 Snatch...