Category Archives: Workout of the Day

Warm up: 1 Minute on Bike / 10 Glute Ham Raises / 10 Sit ups / 10 Empty Bar Hang Snatch 1 . Every 30 Seconds for 10 Rounds: 1 Hang Snatch *Same weight the whole time, its a warm up 2 . Every 1:30 for 10 Sets: 1 Hang Snatch 1 Full Snatch *IncreaseContinue reading “WOD Thursday April 16th”

Warm up: 200 Meter Run / 10 Burpees / 100 Meter Run / 5 Tuck Jumps 20 Rounds for Time: 5 Pull ups 4 Box Jump Overs 3 Hang Power Cleans 2 Thrusters 1 Rope Climb

Warm up: 20 Mountain Climbers / 10 Inch Worms / 10 Back Extensions / 10 Sit ups / 10 Empty Bar Strict Press 1 . For 4 Sets: 6 Strict Press 20 Push ups 2 . For Time: 10, 15, 20, 15, 10 Calorie Bike Lunges (Per Leg) Glute Ham Sit ups

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 10 Kang Squats / 10 Behind the Neck Press / 10 Empty Bar Overhead Squats 1 . For 5 Sets: 3 Overhead Squats 20 American Kettlebell Swings 2 . For Time: 15 Clean and Jerks 15 Bar Facing Burpees 1Continue reading “WOD Monday April 13th”

Warm up: 200 Meter Run / 10 Inch Worms / 10 Good Mornings / 10 Sit ups / 10 Push ups 1 . For 5 Sets: 2 Deadlifts Right # of Handstand Push ups 2 . Every Minute on the Minute for 15 Minutes: 1st Minute: 5 Hang Clean and Jerk 2nd Minute: Wall balls 3rdContinue reading “WOD Friday April 10th”

Warm up: 1 Minute on Bike / 10 Glute Ham Raises / 10 Sit ups / 10 Empty Bar Power Cleans 1 . Every 2 Minutes for 10 Rounds: 5, 4, 3, 2, 1, 5, 4, 3, 2, 1 Full Clean (Wave Loading, Ex: 1st 5 reps at 95 -add weight to a single, thenContinue reading “WOD Thursday April 9th”

Warm up: 200 Meter Run / 10 Burpees / 100 Meter Run / 5 Tuck Jumps For Time: 100 / 80 Calories on a Machine 100 / 80 Calories on a Different Machine *Stop every 2 Minutes and do 6 Burpee Box Jump Overs (workout starts with Burpee Box Jump Overs)

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: 4 Bench Press *Increase weight as you go 5-15 Push ups 2 . 3 Rounds for Time: 300 Meter Run 9 Toes to Bar 18Continue reading “WOD Tuesday April 7th”

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 10 Kang Squats / 10 Behind the Neck Press / 10 Empty Bar Overhead Squats 1 . For 5 Sets: 4 Overhead Squats 20 American Kettlebell Swings 2 . As Many Rounds as Possible in 12 Minutes: 2 Strict PullContinue reading “WOD Monday April 6th”

Warm up: 200 Meter Run / 10 Inch Worms / 10 Good Mornings / 10 Sit ups / 10 Push ups 1 . For 5 Sets: 3 Deadlifts Right # of Handstand Push ups 2 . For 6 Rounds: 1 Cluster 10/8 Calorie Row 1 Cluster REST 1 Minute between each Round (After you complete theContinue reading “WOD Friday April 3rd”