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VAULT Blog

Wednesday, October 18

Part A. Row Conditioning: 4x30/24 Calorie Row *Rest 60s between each set. *Score is slowest time. WOD: For time (15m CAP) 50 DU (2:1 singles) 35 OHS (125/85) 50 DU 25 OHS (155/105) 50 DU 15 OHS (165/115) 50 DU 5 OHS (185/125)

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Tuesday, October 17

Part A. Split Jerk 10m EMOM Build to a heavy single. Front Squat 10m EMOM Build to a heavy single. WOD: 10m AMRAP 100m Run 5 Thrusters (155/105) 10 T2B (odd rounds) 10 Pull-Ups (even rounds)

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Friday, October 13

Part A. Front Squat Box Squat (15m CAP) 3x5 3x3 *increase each set. WOD: For time: (12m CAP) 35/35, 25/25, 15/15, 5/5 Wall Balls (30/20 or 20/14 @ 12ft.) Sumo Deadlift High Pull (135/95)

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Wednesday, October 11

Part A. Back Squats (15m CAP) 2 Rounds: 7 @ 65% 5 @ 75% 3 @ 85% 3 @ 90% WOD: 4RFT (16m CAP) 8 Burpee Box Jump Over (30/24”) 12 Deadlifts (225/155) 6 Bar MU (sub 2:1 C2B, Box, Banded, 1:1 PU+Dip)

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Tuesday, October 10

Part A. Thruster: (13m CAP) Work to a new 1RM (**from ground) WOD: 17m Clock: 5m AMRAP 10 KBS (70/53) 10 Goblet Squats (same weight) Rest 3 min 4m AMRAP 8 Single Arm KB Thruster (70/53) 12 GHD Sit-Ups (sub MB Sit-Ups) *switch arms every round. Rest 2 min 3m AMRAP 6 Single Arm KB Snatch (70/53) 12 Hand Release Push-Ups *switch arms very round.

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Monday, October 9

Part A. 3 Position Pause Snatch: (15m CAP) Build to a heavy single. *3s pause just below the knee, 3s pause just above the knee, 3 second pause at the high hang - into a full snatch. WOD: 12m AMRAP 12 OHS (115/75) 6 Strict HSPU 6 C2B Pull-Ups

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Friday, October 6

Part A. 15m EMOM: Hang Squat Clean+Squat Clean+Split Jerk *increase as needed to a heavy complex. WOD: 12m AMRAP 15 DB Hang Clean (50/35) 12 DB Thruster 9 DB Burpee Box Step Up (24/20")

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