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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 10/20/2014 8:27 PM

 Strength 

Find 1 RM Front Squat
 
WOD-4RFT
400m run
3 rope climbs
15 Slamball (50/30)
By Colton Zeck on 10/20/2014 8:16 AM

Strength

3x3 Snatch Grip Ddead Lift

3x3 Oh Squat

3x3 Snatch

WOD - 4RFT

10 Snatches (85/55)

20 OH lunges (45/25)

30 Sit-ups

By Colton Zeck on 10/16/2014 8:35 PM

 Strength 

15 Min to find 3RM Hang 
 
WOD
EMOM x`14
Even:
5 Dead Lift (205/135)
15 air squats
Remaining time is AMRAP of D.U
ODD: Rest
By Colton Zeck on 10/15/2014 8:49 PM
Strength 
 
5x5 Deadlift 
-Increasing Sets to heavy 5 for last set
 
WOD
 
20 min AMRAP
10 power Cleans (135/95)
10 WB (20/14)
10 Slamball(50/30)
By Colton Zeck on 10/14/2014 8:33 PM

 Strength - OTM

Even: 3 Heavy Push Press at 85%
Odd: 30 sec bridge

WOD - 3RFT
60 DU
30 WB (20/14)
15 Box Jump Overs (24/21)
By Colton Zeck on 10/14/2014 8:32 PM

 Strength

 
6x3 Heavy Back Squat
-increasing sets

WOD
30-20-10-5
C2B pull ups
Thrusters (95/65)
By Colton Zeck on 10/14/2014 8:30 PM

 Strength 

Find 1RM Push Jerk
 
WOD - 7RFT
7 Pull Ups
7 Push Jerks (85/115)
7 Burpees
By Colton Zeck on 10/14/2014 8:27 PM

 Skill work

15-20  minutes of light clean/snatch progressions
 
WOD - Max Rounds OTM
1. Row - Men - 12 cal, Women -10cal
- Add 1 cal every minute until failure
 
2.. WB - Men and women start with 15 
Add 1 WB every minute until failure
 
3. Burpees - Men and Women start at 10 
-Add 1 burpee every minute until failure
By Colton Zeck on 10/14/2014 8:25 PM

 WOD-For time

- Goal - Complete all reps at each lift in the least amount of rounds
- Attempt Max lifts at each Station and can be broken up at your choice.
**** 200 m run everytime before you move to the next lift
 
Bench Press- Volume = Men -10,000lb/ Women-5,000lb
Mens Rx Wgt: 135lb-75 reps or 155lb- 65 reps
Women's Rx Wgt: 55lb-90 reps or 65lb-76 reps
 
TnG Deadlift - Volume= Men-10,000lb/ Women - 7,500lb
Mens Rx Wgt = 185lb- 55 reps or 225 lb = 45 reps
Womens Rx wgt = 115lb- 65 reps or 145lb- 52 reps
 
TnG Power Clean - Volume= Men-7,500lb / Women 5,000lb
Mens Rx Wgt = 115lb- 65reps or 135lb- 56 reps
Womens Rx Wgt = 65lb - 77 reps or 95lb-52 reps
By Colton Zeck on 10/7/2014 7:39 PM

 Strength

OTM x12

Odd: 12-15 Push ups

Even: 8-10 pull ups

WOD 3 RFT

Air Squats (42/30/18)

T2B (21/15/9)

400m run

  

View_Blog

Author: Colton Created: 5/10/2011 11:25 AM RssIcon
There are no shortcuts to any place worth going.
By Colton Zeck on 10/20/2014 8:27 PM

 Strength 

Find 1 RM Front Squat
 
WOD-4RFT
400m run
3 rope climbs
15 Slamball (50/30)
By Colton Zeck on 10/20/2014 8:16 AM

Strength

3x3 Snatch Grip Ddead Lift

3x3 Oh Squat

3x3 Snatch

WOD - 4RFT

10 Snatches (85/55)

20 OH lunges (45/25)

30 Sit-ups

By Colton Zeck on 10/16/2014 8:35 PM

 Strength 

15 Min to find 3RM Hang 
 
WOD
EMOM x`14
Even:
5 Dead Lift (205/135)
15 air squats
Remaining time is AMRAP of D.U
ODD: Rest
By Colton Zeck on 10/15/2014 8:49 PM
Strength 
 
5x5 Deadlift 
-Increasing Sets to heavy 5 for last set
 
WOD
 
20 min AMRAP
10 power Cleans (135/95)
10 WB (20/14)
10 Slamball(50/30)
By Colton Zeck on 10/14/2014 8:33 PM

 Strength - OTM

Even: 3 Heavy Push Press at 85%
Odd: 30 sec bridge

WOD - 3RFT
60 DU
30 WB (20/14)
15 Box Jump Overs (24/21)
By Colton Zeck on 10/14/2014 8:32 PM

 Strength

 
6x3 Heavy Back Squat
-increasing sets

WOD
30-20-10-5
C2B pull ups
Thrusters (95/65)
By Colton Zeck on 10/14/2014 8:30 PM

 Strength 

Find 1RM Push Jerk
 
WOD - 7RFT
7 Pull Ups
7 Push Jerks (85/115)
7 Burpees
By Colton Zeck on 10/14/2014 8:27 PM

 Skill work

15-20  minutes of light clean/snatch progressions
 
WOD - Max Rounds OTM
1. Row - Men - 12 cal, Women -10cal
- Add 1 cal every minute until failure
 
2.. WB - Men and women start with 15 
Add 1 WB every minute until failure
 
3. Burpees - Men and Women start at 10 
-Add 1 burpee every minute until failure
By Colton Zeck on 10/14/2014 8:25 PM

 WOD-For time

- Goal - Complete all reps at each lift in the least amount of rounds
- Attempt Max lifts at each Station and can be broken up at your choice.
**** 200 m run everytime before you move to the next lift
 
Bench Press- Volume = Men -10,000lb/ Women-5,000lb
Mens Rx Wgt: 135lb-75 reps or 155lb- 65 reps
Women's Rx Wgt: 55lb-90 reps or 65lb-76 reps
 
TnG Deadlift - Volume= Men-10,000lb/ Women - 7,500lb
Mens Rx Wgt = 185lb- 55 reps or 225 lb = 45 reps
Womens Rx wgt = 115lb- 65 reps or 145lb- 52 reps
 
TnG Power Clean - Volume= Men-7,500lb / Women 5,000lb
Mens Rx Wgt = 115lb- 65reps or 135lb- 56 reps
Womens Rx Wgt = 65lb - 77 reps or 95lb-52 reps
By Colton Zeck on 10/7/2014 7:39 PM

 Strength

OTM x12

Odd: 12-15 Push ups

Even: 8-10 pull ups

WOD 3 RFT

Air Squats (42/30/18)

T2B (21/15/9)

400m run