Archive for the ‘Duty WOD’ Category
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Friday 091114
WorkoutFor time:21 Box Jumps21 KB Swings3 Push ups 18 Box Jumps18 KB Swings6 Push-ups 15 Box Jumps15 KB Swings9 Push-ups 12 Box Jumps12 KB Swings12 Push-ups 9 Box Jumps9 KB Swings15 Push ups 6 Box Jumps6 KB Swings18 Push ups 3 Box Jumps3 KB Swings21 Push-ups Compare to:TITANFIT: Wednesday 090909 TFT / DUTY WOD Workout“Elizabeth”For [...]
Sunday 091108
Workout 50-Back Squats @ 50% of your 1RM TFT/Duty WOD75-Back Squats @ 50% of your 1RM
Wednesday 091028
Workout On the minute:Perform 2 Power Cleans on the minute for 15 minutes. *Start the clock. At the top of every minute perform 2 Power Cleans.*Use a maximal weight. 80% – 85% of 1 RM*For every rep not completed, perform 5 Burpees at the end of the session…. Compare to:TITANFIT: Friday 091002 TFT / DUTY [...]
Friday 091009
Warmup5 Pistols (1 legged squat per leg)Workout Complete as many rounds in 20 minutes as you can of:Row 250 metersSumo dead lift high pull 95 pounds, 21 repsPull-ups 15 reps TFT WOD800m before and after the above
Thursday 100808
Workout Back SquatUsing your last Back Squat 1RM from your last CFT do: 5 reps at each of the following percentages… 54%, 58%, 63%, 67%, 71%. TFT WODAdd 10 Pull-ups and 10 Push-ups to each of the 5 sets
Tuesday 091006
Workout For time: “Jackie”1000M Row or 800M Run50 – 45 lbs Thrusters30 – Pull-ups Compare to:TITANFIT: Friday 090306 TFT / DUTY WODWorkout “Jackie” x 2 For time:1k Row50 – 45 lbs Thrusters30 – Pull-ups Yes, that’s right do it TWICE! Compare to:TITANFIT: Sunday 081207
Wednesday 090923
06:30 WOD5x Body weight bench pressPull-upsBody weight back squat Let’s take 3:00 rest between sets, a la “Barbara”… post total number of reps, per roundWorkoutTabata TFT / DUTY WODFront Squats…your choice Then “Mini” MetConFor time:25 – Wall Ball (Men – 20lbs 10 feet; Women – 20lbs 8 feet)20 – Push-ups15 – Double-unders (4 to 1 [...]
Monday 090921
WorkoutOHS – 7 sets of 2 reps@ 85% of 1RM TFT / DUTY WOD400M run50-45 lbs Jumping Squats 500M row50 Push-ups 400M run50 sit-ups 500M row50-16k Kettlebell swings Compare to:TITANFIT: 070822
Friday 090918
Workout:Pull-up ladder!Do 1 pull-up the first minute, 2, the second, 3 the third. Continue until you can not complete the required number of pull-ups for the given minute. Upon failure, rest 3 minutes. Then Push-up ladder. Very same concept. Doesn’t that sound fun? Compare to:TITANFIT: Friday 090807 TFT / DUTY WODNice easy 3 Mile run [...]
Thursday 090917
WorkoutDead LiftTitanFit Trainers / DUTY WODDaniel For time:50 – Pull-ups400m Run21 – 95 lbs Thruster 800m Run 21 – 95 lbs Thruster400 meter run50 – Pull-ups
