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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 11/20/2014 5:42 PM

 Thrusters 5x3

- Increasing sets

WOD - 3RFT

1st min - D.U

2nd min - WB (20/14)

3rd min - T2B

4th Min - thrusters (65/45)

5th minute rest

By Colton Zeck on 11/16/2014 9:44 PM

 Strength 

Front Squat 5x8
Ring Dips 5x10
 
WOD
3 RFT
40 KB Swings (53/35)
30 sit ups
20 Box Jump Overs (24/21)
By Colton Zeck on 11/16/2014 9:43 PM

Skill Work (0:00-20:00)

Clean 
Split jerk Footwork
HandStand
 
WOD (20:00 -40:00)
 
1000m row
3RFT
20 G2OH (45/25)
30 sit ups
 
Stretch/Smash/Mobility (40:00-60:00)
By Colton Zeck on 11/16/2014 9:32 PM

 Strength 

Oh Squat - Increasing Sets
2 x 6
2 x 4
2 x 2
 
WOD - For Time
(95/65)
12 Thrusters
9 Snatch
6 OH Squat
10 Pull ups
10 T2B
12 Thrusters
9 Snatch
6 OH Squat
10 Pull ups
10 T2B
12 Thrusters
9 Snatch
6 OH Squat
By Colton Zeck on 11/11/2014 9:40 PM

 Strength 

 
Strict Press 5x6 @ 70-75%
- 12 GHD Sit ups after each set
 
WOD
50 Cal Row
4 rds
15 Push ups
20 Kb Swings
25 D.U
By Colton Zeck on 11/11/2014 9:37 PM

 11/11/11 Veterans day WOD

 
11 Clean and Jerk (135/95)
11 Back Squat (135/95)
11 Lunges each Leg (135/95)
22 Box Jumps (24/21)
22 Pull ups
22 Burpees
33 WB (20/14)
33 Slammball (50/ 30)
33 WB (20/14)
22 Burpees
22Pull ups
22 Box Jumps (24/21)
11 Lunges each leg (135/95)
11 Back Squat (135/95)
11 Clean and Jerk (135/95)
By Colton Zeck on 11/11/2014 9:30 PM

 Strength 

8 Sets of Complex
1 power clean
3 Front Squat
1 split jerk
 
10 minute AMRAP
10 Dead Lift (225/155)
10 pistols 
10 T2B
 
-3 Minute Rest
 
Then 5 Min AMRAP of Burpees
By Colton Zeck on 11/11/2014 9:28 PM

 Strength 

Snatch Grip Deadlift 6x4
Strict Hand Stand Push ups 6x5
(or :30 HS Hold)
 
WOD - For Time
21-18- 15 Box Jumps (24/21)
15-12-9 Hang Squat Snatch (95/65)
12-9-6 C2B
By Colton Zeck on 11/5/2014 9:23 PM

 Strength 

Back Squat 5x8 @ 65-70%
 
WOD- For Rounds OTM
1. Row - Men 12 Cal - Women 10 Cal
- Add 1 Cal Every minute until failure
2. T2B - Men 10/Women 8
- Add 1 T2B every minute until failure
3. Thrusters (115/85) - 5 reps
- Add 1 rep every minute until failure
 
*Modified will do 4 rds at each exercise for the first 40 seconds OTM
IF you cannot do the perscribed work.
 
By Colton Zeck on 11/5/2014 9:22 PM

 Strength

OTM x 12
Even : 10 Front Rack Lunges 
Odd: 10 Strict T2B Or Knee ups
 
WOD
1000 m row
6rds
- 10 alt KB Snatches (53/35)
-25 D.U.
  

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 11/20/2014 5:42 PM

 Thrusters 5x3

- Increasing sets

WOD - 3RFT

1st min - D.U

2nd min - WB (20/14)

3rd min - T2B

4th Min - thrusters (65/45)

5th minute rest

By Colton Zeck on 11/16/2014 9:44 PM

 Strength 

Front Squat 5x8
Ring Dips 5x10
 
WOD
3 RFT
40 KB Swings (53/35)
30 sit ups
20 Box Jump Overs (24/21)
By Colton Zeck on 11/16/2014 9:43 PM

Skill Work (0:00-20:00)

Clean 
Split jerk Footwork
HandStand
 
WOD (20:00 -40:00)
 
1000m row
3RFT
20 G2OH (45/25)
30 sit ups
 
Stretch/Smash/Mobility (40:00-60:00)
By Colton Zeck on 11/16/2014 9:32 PM

 Strength 

Oh Squat - Increasing Sets
2 x 6
2 x 4
2 x 2
 
WOD - For Time
(95/65)
12 Thrusters
9 Snatch
6 OH Squat
10 Pull ups
10 T2B
12 Thrusters
9 Snatch
6 OH Squat
10 Pull ups
10 T2B
12 Thrusters
9 Snatch
6 OH Squat
By Colton Zeck on 11/11/2014 9:40 PM

 Strength 

 
Strict Press 5x6 @ 70-75%
- 12 GHD Sit ups after each set
 
WOD
50 Cal Row
4 rds
15 Push ups
20 Kb Swings
25 D.U
By Colton Zeck on 11/11/2014 9:37 PM

 11/11/11 Veterans day WOD

 
11 Clean and Jerk (135/95)
11 Back Squat (135/95)
11 Lunges each Leg (135/95)
22 Box Jumps (24/21)
22 Pull ups
22 Burpees
33 WB (20/14)
33 Slammball (50/ 30)
33 WB (20/14)
22 Burpees
22Pull ups
22 Box Jumps (24/21)
11 Lunges each leg (135/95)
11 Back Squat (135/95)
11 Clean and Jerk (135/95)
By Colton Zeck on 11/11/2014 9:30 PM

 Strength 

8 Sets of Complex
1 power clean
3 Front Squat
1 split jerk
 
10 minute AMRAP
10 Dead Lift (225/155)
10 pistols 
10 T2B
 
-3 Minute Rest
 
Then 5 Min AMRAP of Burpees
By Colton Zeck on 11/11/2014 9:28 PM

 Strength 

Snatch Grip Deadlift 6x4
Strict Hand Stand Push ups 6x5
(or :30 HS Hold)
 
WOD - For Time
21-18- 15 Box Jumps (24/21)
15-12-9 Hang Squat Snatch (95/65)
12-9-6 C2B
By Colton Zeck on 11/5/2014 9:23 PM

 Strength 

Back Squat 5x8 @ 65-70%
 
WOD- For Rounds OTM
1. Row - Men 12 Cal - Women 10 Cal
- Add 1 Cal Every minute until failure
2. T2B - Men 10/Women 8
- Add 1 T2B every minute until failure
3. Thrusters (115/85) - 5 reps
- Add 1 rep every minute until failure
 
*Modified will do 4 rds at each exercise for the first 40 seconds OTM
IF you cannot do the perscribed work.
 
By Colton Zeck on 11/5/2014 9:22 PM

 Strength

OTM x 12
Even : 10 Front Rack Lunges 
Odd: 10 Strict T2B Or Knee ups
 
WOD
1000 m row
6rds
- 10 alt KB Snatches (53/35)
-25 D.U.