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Workout of the Day

  

Workout Of The Day

Author: Colton Created: 5/10/2011 11:25 AM RssIcon
There are no shortcuts to any place worth going.
By Colton Zeck on 12/17/2014 9:18 PM

 Strength 

5x3 Split Jerk
-Increasing sets
 
WOD
15-12-9
Thrusters (95/65)
T2B
15-12-9
Slamball (50/30)
Box jumps(24/21)
By Colton Zeck on 12/17/2014 9:17 PM

 Strength 

5x8 OH Squat
 
WOD - 4RFT
8 Power Cleans (155/105)
12 Pull-ups
16 WB (20/14)
By Colton Zeck on 12/17/2014 9:16 PM

 Strength/Skill 

5x3 Hang Clean 
- Between sets you will work on Hand-Stand Holds or walk. Use a partner.
 
WOD-15min AMRAP
5 Sit-ups
5 KB Swings (53/35)
5 Burpees
*5 Reps added to each movement after round is completed
5-10-15-20-25.......
By Colton Zeck on 12/17/2014 9:15 PM

 Strength 

Find 1 RM Front Squat
-3x5 warm up sets, Heavy set of 3, then 1 rep with gradual increases.
 
WOD 6RFT
10 Power Snactch (75/55)
35 DU
By Colton Zeck on 12/11/2014 9:33 PM

 Skill/Strength 

3x5 TnG Power Snatch
3x3 Squat Snatch
 
WOD 
5 rounds for time
- Each Round 3 reps are added to Each movment
Start:
3 Squat Snatch (95/65)
6 Bar facing Burpees
9WB (20/14)
 
By Colton Zeck on 12/11/2014 9:30 PM

 Strength 

C&J 5x3
-Split Jerk
 
WOD- For Time
60 Cal Row 
-Then 3 Rounds
9 C2B Pull ups
12 SH2OH (115/75)
15 Slamball (50/30)
By Colton Zeck on 12/11/2014 9:30 PM

 Strength 

C&J 5x3
-Split Jerk
 
WOD- For Time
60 Cal Row 
-Then 3 Rounds
9 C2B Pull ups
12 SH2OH (115/75)
15 Slamball (50/30)
By Colton Zeck on 12/11/2014 9:26 PM

 Strength 

5x5 Strict Press
- 10 second hold above head after 5 rep
5x10 Ring Rows
-Feet elevated/Weighted Vest for resistance
 
WOD 16 Min AMRAP
First 8 minutes
10 Power cleans (135/95)
30 DU
-1 min rest
Last 8 Minutes
10 Box Jump Overs (24/21)
12 T2B
By Colton Zeck on 12/11/2014 9:02 PM

 Strength 

5x5 OH Squat 75-85%
- Increasing Sets
 
WOD - 2RFT
20 thrusters (115/75)
20 Pull ups
20 Burpees
By Colton Zeck on 12/8/2014 11:58 AM

Strength

Back Squat 6x3 Heavy across at 85-90%

-150m Row after each set

WOD- 12min AMRAP

15 Air Squats

10 sit ups

5 HSPU

  

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Author: Colton Created: 5/10/2011 11:25 AM RssIcon
There are no shortcuts to any place worth going.
By Colton Zeck on 12/17/2014 9:18 PM

 Strength 

5x3 Split Jerk
-Increasing sets
 
WOD
15-12-9
Thrusters (95/65)
T2B
15-12-9
Slamball (50/30)
Box jumps(24/21)
By Colton Zeck on 12/17/2014 9:17 PM

 Strength 

5x8 OH Squat
 
WOD - 4RFT
8 Power Cleans (155/105)
12 Pull-ups
16 WB (20/14)
By Colton Zeck on 12/17/2014 9:16 PM

 Strength/Skill 

5x3 Hang Clean 
- Between sets you will work on Hand-Stand Holds or walk. Use a partner.
 
WOD-15min AMRAP
5 Sit-ups
5 KB Swings (53/35)
5 Burpees
*5 Reps added to each movement after round is completed
5-10-15-20-25.......
By Colton Zeck on 12/17/2014 9:15 PM

 Strength 

Find 1 RM Front Squat
-3x5 warm up sets, Heavy set of 3, then 1 rep with gradual increases.
 
WOD 6RFT
10 Power Snactch (75/55)
35 DU
By Colton Zeck on 12/11/2014 9:33 PM

 Skill/Strength 

3x5 TnG Power Snatch
3x3 Squat Snatch
 
WOD 
5 rounds for time
- Each Round 3 reps are added to Each movment
Start:
3 Squat Snatch (95/65)
6 Bar facing Burpees
9WB (20/14)
 
By Colton Zeck on 12/11/2014 9:30 PM

 Strength 

C&J 5x3
-Split Jerk
 
WOD- For Time
60 Cal Row 
-Then 3 Rounds
9 C2B Pull ups
12 SH2OH (115/75)
15 Slamball (50/30)
By Colton Zeck on 12/11/2014 9:30 PM

 Strength 

C&J 5x3
-Split Jerk
 
WOD- For Time
60 Cal Row 
-Then 3 Rounds
9 C2B Pull ups
12 SH2OH (115/75)
15 Slamball (50/30)
By Colton Zeck on 12/11/2014 9:26 PM

 Strength 

5x5 Strict Press
- 10 second hold above head after 5 rep
5x10 Ring Rows
-Feet elevated/Weighted Vest for resistance
 
WOD 16 Min AMRAP
First 8 minutes
10 Power cleans (135/95)
30 DU
-1 min rest
Last 8 Minutes
10 Box Jump Overs (24/21)
12 T2B
By Colton Zeck on 12/11/2014 9:02 PM

 Strength 

5x5 OH Squat 75-85%
- Increasing Sets
 
WOD - 2RFT
20 thrusters (115/75)
20 Pull ups
20 Burpees
By Colton Zeck on 12/8/2014 11:58 AM

Strength

Back Squat 6x3 Heavy across at 85-90%

-150m Row after each set

WOD- 12min AMRAP

15 Air Squats

10 sit ups

5 HSPU