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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 4/17/2014 4:19 PM

Strength-

Bench Press

2x3 @85%

2x2 @90%

1 Negative rep @100%

 

WOD-

12 Min AMRAP

50 OH plate lunges (45/25)

25 Ring Pushups

50 Box Jumps (24/21)

25 Burpees

2 minute rest

800m sprint

By Colton Zeck on 4/16/2014 6:25 PM

Strength-

OTMx15 mins

(0-5mins) x5 power cleans

(5-10) x3 hang cleans

(10-15mins) x1 squat clean

increasing weight each 5 mins. final squat clean should be around 80-85% 1RM

 

WOD-

"karen"

By Colton Zeck on 4/15/2014 5:26 PM

Strength-

6x3 Split Jerk

increasing sets

 

WOD-

20 Min AMRAP

10 MU

20 Sh 2 OH (115/75)

30 Sit ups

40 Kb swings (53/35)

50 DU

By Colton Zeck on 4/14/2014 5:21 PM

Strength- (20 mins) 2-3 mins between sets

Back Squat

6x3 @ 80-85% 1RM

heavy across

 

WOD-

20 min running clock

Part 1 (0-5 mins)

"bring sally up"

Part 2 (5-20 mins)

15 DL (225/135)

15 burpees

12 DL (255/165)

12 burpees

9 DL (275/185)

9 burpees

 

*bring sally up is 3:30 min long. you'll have 1 1/2 mins to rest and prep for the second part of the wod

By Colton Zeck on 4/13/2014 5:52 PM

 Strength-

1RM snatch

*super-set with light snatch balance reps from the rig

 

WOD-

For time

1000m row

30 squat clean thrusters 

30 pullups

 

Rx: (135/95)

 

By Colton Zeck on 4/10/2014 5:23 PM

Strength-

1RM Bench Press

 

WOD-

7 Min AMRAP

10 Box Jump (30/24)

10 T2B

 

2 min rest

 

5 min AMRAP

max WB (20/14)

5 burpees every time you have to break

By Colton Zeck on 4/9/2014 4:20 PM

Strength-

OTMx12

x3 hang squat cleans

 

WOD-

For Time

100 air squats

5 power cleans

75 air squats

10 power cleans

50 air squats

15 power cleans

25 air squats

20 power cleans

Rx: (135/95)

Ninja's: (155/115)

Super Ninja's: (185/135)

By Colton Zeck on 4/8/2014 4:28 PM

Strength-

Push Press

5-5-3-3-3

increasing sets

 

WOD-

16 min running clock

1 mile run w/ vest

remaining time AMRAP

10 sh 2 OH (115/75)

20 slam ball sit ups (30/20)

By Colton Zeck on 4/7/2014 4:32 PM

Strength-

Front Squat

5x5 @75% 1R heavy across

super-set with 5x5ea leg- single leg box jumps (you choose height)

 

WOD-

5 RFT

10 DL

10 Pistols

20 Kb swings (53/35)

20 Slamball plyo-push ups

* DL weight (Rx: 185/135) (ninjas: 225/155)

By Colton Zeck on 4/6/2014 6:16 PM

 Strength-

OTMx10

1 power snatch + 1 squat snatch

 

WOD-

12 min AMRAP

8 snatches (115/75)

16 C2B

24 DU

  

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 4/17/2014 4:19 PM

Strength-

Bench Press

2x3 @85%

2x2 @90%

1 Negative rep @100%

 

WOD-

12 Min AMRAP

50 OH plate lunges (45/25)

25 Ring Pushups

50 Box Jumps (24/21)

25 Burpees

2 minute rest

800m sprint

By Colton Zeck on 4/16/2014 6:25 PM

Strength-

OTMx15 mins

(0-5mins) x5 power cleans

(5-10) x3 hang cleans

(10-15mins) x1 squat clean

increasing weight each 5 mins. final squat clean should be around 80-85% 1RM

 

WOD-

"karen"

By Colton Zeck on 4/15/2014 5:26 PM

Strength-

6x3 Split Jerk

increasing sets

 

WOD-

20 Min AMRAP

10 MU

20 Sh 2 OH (115/75)

30 Sit ups

40 Kb swings (53/35)

50 DU

By Colton Zeck on 4/14/2014 5:21 PM

Strength- (20 mins) 2-3 mins between sets

Back Squat

6x3 @ 80-85% 1RM

heavy across

 

WOD-

20 min running clock

Part 1 (0-5 mins)

"bring sally up"

Part 2 (5-20 mins)

15 DL (225/135)

15 burpees

12 DL (255/165)

12 burpees

9 DL (275/185)

9 burpees

 

*bring sally up is 3:30 min long. you'll have 1 1/2 mins to rest and prep for the second part of the wod

By Colton Zeck on 4/13/2014 5:52 PM

 Strength-

1RM snatch

*super-set with light snatch balance reps from the rig

 

WOD-

For time

1000m row

30 squat clean thrusters 

30 pullups

 

Rx: (135/95)

 

By Colton Zeck on 4/10/2014 5:23 PM

Strength-

1RM Bench Press

 

WOD-

7 Min AMRAP

10 Box Jump (30/24)

10 T2B

 

2 min rest

 

5 min AMRAP

max WB (20/14)

5 burpees every time you have to break

By Colton Zeck on 4/9/2014 4:20 PM

Strength-

OTMx12

x3 hang squat cleans

 

WOD-

For Time

100 air squats

5 power cleans

75 air squats

10 power cleans

50 air squats

15 power cleans

25 air squats

20 power cleans

Rx: (135/95)

Ninja's: (155/115)

Super Ninja's: (185/135)

By Colton Zeck on 4/8/2014 4:28 PM

Strength-

Push Press

5-5-3-3-3

increasing sets

 

WOD-

16 min running clock

1 mile run w/ vest

remaining time AMRAP

10 sh 2 OH (115/75)

20 slam ball sit ups (30/20)

By Colton Zeck on 4/7/2014 4:32 PM

Strength-

Front Squat

5x5 @75% 1R heavy across

super-set with 5x5ea leg- single leg box jumps (you choose height)

 

WOD-

5 RFT

10 DL

10 Pistols

20 Kb swings (53/35)

20 Slamball plyo-push ups

* DL weight (Rx: 185/135) (ninjas: 225/155)

By Colton Zeck on 4/6/2014 6:16 PM

 Strength-

OTMx10

1 power snatch + 1 squat snatch

 

WOD-

12 min AMRAP

8 snatches (115/75)

16 C2B

24 DU