Basic everyday WODs.
Strength
EMOM for 12 min 1 power clean then 1 hang squat clean (increase weight every 3 min)
Conditioning
2 rounds for time of:
31 Burpees
31 Sit ups
31 Kettlebell high pulls (1.5 / 1 Pood)
It isn’t sufficient just to want – you’ve got to ask yourself what you are going to do to get the things you want. ~Richard D. Rosen
Mobility:
Shoulders
Strength:
Push Press 3-2-2-2-1-1-1-1
Conditioning:
8 min AMRAP of
5 Push presses @ 50% of 1RM
7 Toes to bar
9 Box jumps (24 / 20 in)
“There are no mistakes in life, just lessons.”
“Cindy”
20 min AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
“Some people want it to happen, some wish it would happen, others make it happen.”
~Michael Jordan
FIGHT GONE BAD
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:
The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately. One point is given for each rep, except on the rower where each calorie is one point.
“I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory is the victory over self.”
~Aristotle
Skill
Handstand/Handstand push-up
Conditioning
15 min AMRAP of:
5 Handstand push-ups
10 Squat Cleans (115 / 75)
20 Double unders
“It always seems impossible until it’s done.”
~Nelson Mandela
Eating right but not seeing the results you want? Here is a list of supplements that could help.
Strength
Deadlift 3-3-3-3-3
Conditioning
18 Deadlifts @ 60% of your 3RM
800 m run
12 Deadlifts
400 m run
6 Deadlifts
200 m run
Mobility
Post workout PNF (Proprioceptive Neuromuscular Facilitation) Hamstring stretch
“Never give up on what you really want to do. The person with big dreams is more powerful than one with all the facts.”
Strength
Power snatch EMOM for 10 min
Conditioning
3 rounds for time of:
7 Snatches (145 / 95 lbs)
14 Toes to bar
21 Wall balls (20 / 14 lbs)
“Don’t let self-doubt delay your dreams!”
~Anonymous
Skill:
Double Unders
Conditioning:
10 rounds for time of:
10 Pull-ups
10 Ring dips
“Where there is no struggle, there is no strength.”
400 m sprint for time
then
12 min AMRAP of
8 Thrusters (95 / 65 lbs)
10 Bar over burpees
12 Kettlebell swings (1.5 / 1 pood)
“Nothing will improve without change.”
The Fall Paleo Challenge begins today!
Mobility:
Shoulders
Skill:
Handstand
Conditioning:
3 rounds for time of:
400 m run
30 wall-balls (20 / 14 lbs)
20 Kettlebell clean and press (1.5 / 1 pood)
10 Deadlifts (1.5 x bodyweight)
“Sometimes it is not enough to do our best; we must do what is required.”
~ Winston Churchill
***REMINDER: we are closed tomorrow, Saturday, October 20th. Be sure to check out the Scary Strong Games this weekend. And remember, the Fall Paleo Challenge begins Monday, October 22nd! I am thinking of holding a meeting to discuss the details this Sunday after returning from the USAW cert. I will keep you updated…