Workout of the Day 12 November 2018

Sign up at the Gym for the Xmas Team WOD and RSVPs now open for the Mitchy Xmas Party that same day. Check gym poster and social media for details.

Weighted Fixed Bar Dip
12-12-12-12
Unweighted and lower reps are also options. If you can't get 10 reps in the first set scale with a band. Another option is to scale to strict press.

Bent Over Row
12-12-12-12

10-9-8-7-6-5-4-3-2-1
reps for time:
Pull-ups
Front Squats, 60/40kg

Extra Training

Clean Pull
3-3-3-3-3

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Workout of the Day 10 November 2018

Sign up at the Gym for the Xmas Team WOD and RSVPs now open for the Mitchy Xmas Party that same day. Check gym poster and social media for details.

Fight Gone Bad
Three rounds of:   
Wall-ball Shots (Reps), 9kg
Sumo deadlift high-pull (Reps),  35/25kg
Box Jumps, 20"  (Reps)
Push-press (Reps), 35/25kg
Row (Calories)  
1-minute rest

Extra Training

50 Strict HSPU for time

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Workout of the Day 9 November 2018

Sign up at the Gym for the Xmas Team WOD and RSVPs now open for the Mitchy Xmas Party that same day. Check gym poster and social media for details.

Clean and Jerk
1-1-1-1-1-1-1

5 Rounds for time:
7 Bar Muscle Ups*
30 Double Unders

Extra Training

Overhead Squats
3-3-3-3-3-3-3

*scale to chest to bar pull-ups, pull-ups or jumping pull-ups

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Workout of the Day 8 November 2018

Sign up at the Gym for the Xmas Team WOD and RSVPs now open for the Mitchy Xmas Party that same day. Check gym poster and social media for details.

3 rounds for time:
Run 800m
25 Deadlifts, 60/40kg
25 Push-ups

Extra Training

Spend time on some mobility

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Workout of the Day 7 November 2018

Sign up at the Gym for the Xmas Team WOD and RSVPs now open for the Mitchy Xmas Party that same day. Check gym poster and social media for details.

Back Squat
2-2-2-2-2-2-2-2

Strict Pull-ups
3 x Max Effort

scale to ring row

Finisher

Tabata Air Squats
8 rounds of 20 secs on/10 secs off
Score is total reps

Extra Training

Hip Thrust
12-12-12-12

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Workout of the Day 6 November 2018

Sign up at the Gym for the Xmas Team WOD and RSVPs now open for the Mitchy Xmas Party that same day. Check gym poster and social media for details.

Push Press
3-3-3-3-3

40-30-20-10
DB Power Snatch, 22.5kg/15kg
15 Target Burpees per round

Extra Training

3 Position Clean 
1-1-1-1-1
(Floor, hang, high hang)

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Workout of the Day 5 November 2018

Snatch
1-1-1-1-1-1-1

AMRAP 10 mins:
12 Toes to Bar
200m Run

Extra Training

Strict Ring Rip
3 x Max Effort

10 mins handstand practice

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Workout of the Day 3 November 2018

Partner WOD
For time, sharing the work as needed:
100 Double Unders
80 Wall Balls, 9/6kg
60 Power Snatch, 40/30kg
50 Over-the-bar Burpees
50 Pull-ups
60 OH Squats, 40/30kg
80 Wall Balls, 9/6kg
100 Double Unders

Extra Training

Hang Clean
1-1-1-1-1

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Workout of the Day 2 November 2018

Strict HSPU
3 x Max Effort
Scale up by adding a deficit
Scale down to a pike OR a seated DB strict press

For time:
21 Thrusters, 50/35kg
9 Rope Climbs
15 Thrusters, 50/35kg
6 Rope Climbs
9 Thrusters, 50/35kg
3 Rope Climbs

Scaling
strict pull-ups OR 21-15-9 jumping or banded pull-ups

Extra Training

Snatch Balance
3-3-3-3-3

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Workout of the Day 1 November 2018

Deadlift
5-4-3-2-1

Bench Press
6-6-6-6-6

Extra Training

Max Effort 2k Row

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Workout of the Day 31 October 2018

4 rounds for time of:
25 KB Swings, 24/16kg
800-m run

*Scale by reducing the run distance to 400m per round

Extra Training

3 x 25 GHD Sit-ups

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Workout of the Day 30 October 2018

Front Squat
3-3-3-3-3

30 muscle-ups for time

OR

50 Burpee Pull-ups

Extra Training

Power Snatch
2-2-2-2-2

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Workout of the Day 29 October 2018

Power Clean
1-1-1-1-1-1-1

Complete as many rounds as possible in 7 minutes of:
20 dumbbell push presses, 22.5/15kg
40 double-unders

Extra Training

Strict Pull-ups
3 x ME
scale to ring row

Accumulate 2 min L-sit

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Workout of the Day

“Nancy”
5 Rounds for time of:  
400m Run  
15 Overhead Squats, 40/30kg

Extra Training

EMOM 10 mins
Strict Muscle Up (pick a number for practice - scale to kneeling muscle up)

Snatch
1-1-1-1-1-1-1

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Workout of the Day 26 October 2018

5 rounds for time:
5 Deadlifts, 125/85kg
20 Box Jumps, 24/20"
15m Handstand Walk*

* scale to 30m bear crawl

Finisher

3 x 20 GHD Sit-ups

3 x 10 Turkish Get-ups

Extra Training

Bench Press
5-5-5-5-5

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Workout of the Day 25 October 2018

Back Squat
5-5-5-5-5

5 x 200m Run

Extra Training

Accumulate 10 mins handstand walking practice

Then finish with 75 v-sits

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Workout of the Day 24 October 2018

Weighted Pull-ups
2-2-2-2-2-2-2-2

For time:
21 Power Cleans, 60/40kg
21 Ring Dips
50 Double Unders
15 Power Cleans, 60/40kg
15 ring dips
40 double unders
9 Power Clean, 60/40kg
9 Ring dips
30 Double Unders

Extra Training

Behind the neck push press + snatch balance + OH squat
1-1-1-1-1

Focus on vertical dip in the push press and snatch balance and hand elbows under the bar (not too far behind). Patience in the OH squat

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Workout of the Day 23 October 2018

Hang Clean
3-3-3-3-3-3-3

“Karen”
For Time:  
150 Wall-Ball Shots, 9/6kg

Extra Training
4 rounds for quality:
5 hollow rocks
5 sec hollow hold
10 hollow rocks
10 sec hollow hold
15 hollow rocks
15 sec hollow hold

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Workout of the Day 22 October 2018

Push Jerk
3RM
10 mins to find a heavy 3

Tabata push jerk

Rest 3 minutes

Tabata chest-to-bar pull-up

Rest 3 minutes

Tabata push-up

Rest 3 minutes

Tabata hang power snatch
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Men: 40kg 
Women: 30kg

Extra Training

3 Position Snatch 
1-1-1-1-1
Floor, hang, high hang

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Workout of the Day 20 October 2018

3 RFT:
400m Run
21 Power Snatch, 35/25kg
12 Box Jumps, 30/24"

Extra Training

Snatch
1RM

Clean and Jerk
1RM

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