Essentials A. 5 sets Push Press x 5,3,3,2,2 Build in weight as reps get lower On the 2:30 min B. 15min Deadlift B1. (10min) Build up to 80% for a single B2. (5min) 3 Sets Deadlift x 5 reps (80% of B2.) C. 3 sets Wall Sit x 60 sec Right Side Plank x 30
Workout of the Day (WOD)
Thursday 10.3.19
Essentials A. Teams of 3-4 people For time: Row x 75 cal Burpee x 75 reps Alternating Dumbbell Snatch x 75 reps Bike x 50 cal Burpee x 50 reps Single Dumbbell Box Step Ups x 50 reps Run x 600 meters as a team B. Mobility 2 Sets Lacrosse Ball Chest and front shoulder
Wednesday 10.2.19
Essentials A. 5 min Emom Rope Climb Foot Hook From Box x 3-4 attempts 5 min Emom Single leg Box Step Down Slow negatives x 4-6 per leg 5 min Emom Pike Push Up x 5-7 reps B. 7 min Amrap Dual Kettlebell Deadlift x 5 reps Dual Kettlebell Clean x 5 reps Box Jump
Athlete Spotlight: JT Odom
Name: JT Odom Age: 31 Occupation: Mechanical Engineer Hometown: Originally from St. Marys, GA Which class time do you usually attend? 5AM Favorite WOD: Anything with a good mix of power and endurance Favorite CF Movement: Power Clean Least Favorite CF Movement: Sumo Deadlift High Pull, just a terrible, ridiculous waste of time and effort 3RM Back Squat:
Athlete Spotlight: Stacey Odom
Name: Stacey Odom Age: 31 Occupation: Senior Project Engineer Hometown: Kansas City, MO Which class time do you usually attend? 4 or 5 PM Favorite WOD: Chipper type WODs Favorite CF Movement: Learning to love snatches Least Favorite CF Movement: Dips 🙁 3RM Back Squat: 175 1RM Deadlift: 250 (pre baby Everett) Favorite Food: Mexican Favorite Movie: Shawshank Redemption
Tuesday 10.1.19
Essentials A. 5 Sets Clean Complex Power Clean + Hang Power Clean Above the Knee + Hang Power Clean Below the Knee + 3 Front Squats Use empty Barbell or Very light load On the 2:30 B. 10 min Every 30 sec Dual Dumbbell Thruster x 5 reps @ a sustainable weight Fitness A. 5
Monday 9.30.19
Essentials 6 sets Sets 1-3 Weighted Box Dips x 4-6 reps Sets 4-6 Weighted Pull up negatives x 4-6 reps On the 2 min B. 3 rounds for time: Single unders x 100 reps V-Ups x 20 reps Kettlebell Swing x 10 reps Fitness 6 sets Sets 1-3 Weighted Dips x 4-6 reps Sets 4-6
Saturday 9.27.19
Saturday 9.28.19
Essentials A. ‘Barbara P.’ 6 rounds for time: Box Step Overs x 30 reps Alternating Dumbbell Power Snatch x 20 reps Power Clean x 10 reps Burpee x 5 reps Run x 100 meter Fitness A. ‘Barbara P.’ 6 rounds for time: Box Step Overs x 30 reps Alternating Dumbbell Power Snatch x 20 reps
Friday 9.27.19
Essentials A. 5 sets Push Press x 5,5,3,3,2 Build in weight as reps get lower On the 2:30 min B. 5 min Amrap Deadlift x 5 reps Wall Ball x 15 reps Rest 3min 4 min Amrap Deadlift x 4 reps Wall Ball x 12 reps Rest 2 min 3 min Amrap Deadlift x 3
Thursday 9.26.19
Essentials A. 25 min Emom 1.Battle rope x 50 reps 2.Box Step Ups x 14 reps 3. Reverse Single Unders x 50 reps 4.Dumbbell Z Press x 7 per arm 5.Row x 10/7 cal B. Mobility Lying Knee and Hip Distraction x 1 min per side Lacrosse Ball Scapula x 1 min per side Fitness
Wednesday 9.25.19
Essentials A. 5 Sets Staggered Stance RDL x 7 per leg On the 2:30 min B. 6 Sets KettleBell Swing x 10 reps Incline Push Up x 5 rep Rope Sit to Stand x 3 reps On the 3 min Marks Fitness A. 5 Sets Staggered Stance RDL x 7 per leg On the 2:30
Tuesday 9.24.19
Essentials A. (6 set total) 3 Sets Back Squat x 3 reps On the 2:30 min 3 sets Dumbbell Bulgarian Split Squat x 10 reps (5 per leg) On the 2:30 min B. Yearly Benchmark ‘Grace’ (scaled) Clean and Jerk x 30 reps 85/55 Fitness A. (6 set total) 3 Sets Back Squat x 3
Monday 9.23.19
Essentials A. 5 Sets Incline push ups x max unbroken reps #7 On the 2 min marks B. 5 Sets Ring Pulls x max unbroken reps On the 2 min marks C. 3 Sets (Flow) Kettlebell Turkish Sit Ups x 10 reps Rower Roll Outs x 10 reps Hollow Body Flutter Kicks x 30 reps
Saturday 9.21.19
Essentials A. (6 set total) 3 Sets Front Squat x 3 reps On the 2:30 min 3 sets Front rack Step Back Lunges x 10 reps (5 per leg) On the 2:30 min B. 18min Emom 1.3 Jumping Pull Ups + 6 Dumbbell Squats 2.9 wall Ball + 3 Devils Press 3.Hang Power x 12
