Category Archives: Workout of the Day

Warm up: 50Ft Bear Crawl / 10 Ring Rows / 50Ft Bear Crawl / 10 Sit ups / 10 Bench Push ups 1 . For 5 Sets: 5, 4, 3, 2, 1 Bench Press (Increase weight as you go) Right # of Strict Pull ups 2 . For Time: 30 / 24 Calorie Bike 30Continue reading “WOD Tuesday August 18th”

Warm up: 200 Meter Jog / 10 Kang Squats / 10 Sit ups / 10 Double Legged Mountain Climbers / Empty Bar Back Squats and Front Squats 1 . For 4 Sets: 4 Back Squats 2 Front Squats 3 Minutes on Bike Between Sets *Increase weight as you go, Use Same weight for both BackContinue reading “WOD Monday August 17th”

Warm up: 20 Jumping Jacks / 10 Back Extensions / 20 Mountain Climbers / 10 Lunges 1 . For 4 Sets: 50 Ft Double Dumbbell Overhead Walking Lunge 10-20 GHD Sit ups 100 Meter Farmers Carry w/ Kettlebells 2 . 3 Rounds for Time: 24 Calorie Row 12 Deadlifts @ 275/183 6 Muscle ups

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 10 Inch Worms / 30 Second Handstand Hold or Plank 1 . For 4 Sets: Handstand Push ups or Handstand Walk (Working on Skill over reps, can be strict or kipping) 8 Seated Box Jumps 200 Meter Run 2 .Continue reading “WOD Thursday August 13th”

Warm up: 200 Meter Jog / 10 Sit ups / 10 Air Squats / 10 Ring Rows / 1 Minute of Jump Rope Practice As Many Rounds as Possible in 28 Minutes: 2 Clusters (Heavy Single Reps) 2 Rope Climbs 40 Double Unders

Warm up: 50Ft Bear Crawl / 10 Ring Rows / 50Ft Bear Crawl / 10 Sit ups / 10 Bench Push ups 1 . For 5 Sets: 5, 4, 3, 2, 1 Bench Press (Increase weight as you go) Right # of Strict Pull ups 2 . Every Minute on the Minute for 15 Minutes:Continue reading “WOD Tuesday August 11th”

Warm up: 200 Meter Jog / 10 Kang Squats / 10 Sit ups / 10 Double Legged Mountain Climbers / Empty Bar Back Squats and Front Squats 1 . For 4 Sets: 6 Back Squats 3 Front Squats 3 Minutes on Bike Between Sets *Increase weight as you go, Use Same weight for both BackContinue reading “WOD Monday August 10th”

Warm up: 20 Jumping Jacks / 10 Back Extensions / 20 Mountain Climbers / 10 Lunges 1 . For 4 Sets: 50 Ft Double Dumbbell Overhead Walking Lunge 10-20 GHD Sit ups 100 Meter Farmers Carry w/ Kettlebells 2 . 3 Rounds for Time: 10 Thrusters @ 75/53 15 Front Squats @ 75/53 25/20 Calorie Bike

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / Empty Bar Cleans 1 . For 4 Sets: Handstand Push ups or Handstand Walk (Working on Skill over reps, can be strict or kipping) 8 Seated Box Jumps 200 Meter Run 2 . As Many Rounds as Possible in 12Continue reading “WOD Thursday August 6th”

Warm up: 200 Meter Jog / PVC Pull throughs / 10 Sit ups / 10 Inch Worms / Empty Bar Snatch Work Every Minute on the Minute for 36 Minutes: Minutes 1-8 (4 Sets of Each) 1st Minute: 3 Snatches 2nd Minute: Right # of Burpees Minutes 9-20 (6 Sets of Each) 1st Minute: 2Continue reading “WOD Wednesday August 5th”