Category Archives: Workout of the Day

Warm up: 1 Minute on Bike / 10 Glute Ham Raises / 10 Sit ups / 10 Empty Bar Snatches 1 . Every 2 Minutes for 10 Rounds: 5, 4, 3, 2, 1, 5, 4, 3, 2, 1 Full Snatch (Wave Loading, Ex: 1st 5 reps at 95 -add weight to a single, then 2ndContinue reading “WOD Thursday March 26th”

Warm up: 200 Meter Run / 10 Ring Rows / 10 Sit ups / 10 Empty Bar Back Squats Every Minute on the Minute for 36: 1st Minute: Calorie Row 2nd Minute: 2 Back Squats 3rd Minute: Rope Climb 4th Minute: Calorie Bike

Warm up: 20 Mountain Climbers / 10 Inch Worms / 10 Back Extensions / 10 Sit ups / 10 Bench Push ups 1 . Every 2 Minutes for 10 Sets: 2 Bench Press *Increase weight as you go 8-15 Push ups 2 . For Time: 2, 4, 6, 8, 10, 12, 10, 8, 6, 4,Continue reading “WOD Tuesday March 24th”

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 10 Kang Squats / 10 Empty Bar Front Squats 1 . For 5 Sets: 1 Front Squat *Increase weight as you go Right # of Ab Wheel Roll outs 2 . 3 Rounds for Time: 15 Overhead Squats 300 MeterContinue reading “WOD Monday March 23rd”

Warm up: 200 Meter Run / 10 Inch Worms / 10 Good Mornings / 10 Sit ups 1 . For 5 Sets: 5 Deadlifts Right # of Handstand Push ups 2 . For Time: 15, 10, 5, 10, 15 Calorie Bike Wallballs Hang Power Clean

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 10 Empty Bar Cleans 1 . Every 2 Minutes for 10 Rounds: 5, 4, 3, 2, 1, 5, 4, 3, 2, 1 Power Snatch (Wave Loading, Ex: 1st 5 reps at 95 -add weight to a single, then 2nd 5Continue reading “WOD Thursday March 19th”

Warm up: 1 Minute on Bike / 10 Ring Rows / 10 Sit ups / 10 Empty Bar Cleans 20 Rounds For Time: 1 Muscle Up 2 Cleans 3 Box Jump Overs 4 Pull ups

Warm up: 20 Mountain Climbers / 10 Jumping Lunges / 10 Sit ups / 10 Push ups 1 . Every 2 Minutes for 10 Rounds: 2 Split Jerks *Increase weight as you go 10/ 8 Calorie Bike 2 . For Time: 80 Double Unders 40 Burpees 80 Double Unders

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 10 Inch Worms / 10 Kang Squats 1 . For 5 Sets: 2 Front Squats *Increase weight as you go Right # of Ab Wheel Roll outs 2 . Every Minute on the Minute for 12 Minutes: 1st Minute: CalorieContinue reading “WOD Monday March 16th”

Warm up: 200 Meter Run / 10 Air Squats / 10 Sit ups / 5 Cleans / 5 Thrusters Open Workout 26.3 For time: 2 rounds of: 12 burpees over the bar 12 cleans, weight 1 12 burpees over the bar 12 thrusters, weight 1 2 rounds of: 12 burpees over the bar 12 cleans, weightContinue reading “WOD Friday March 13th”