Category Archives: Workout of the Day

Warm up: 1 Minute on Bike / 1 Min Plank / Empty Bar Clean and Jerk Work For Time: 10 Clean and Jerks (Power Clean or Full Clean, you choose) 80 Mountain Climbers 8 Clean and Jerks (add weight) 60 Sit ups 6 Clean and Jerks (add weight) 40 Box Step Overs 4 Clean andContinue reading “WOD Wednesday October 14th”

Warm up: 20 Jumping Jacks / Split Jerk Work 1 . For 5 Sets: 4 Split Jerks (increase weight as you go, end heavier than last week) 1 Minute of Double Unders or Double Under Practice 2 . 4 Rounds for Time: 300 Meter Run 15 Pull ups

Warm up: 200 Meter Jog / 10 Kang Squats / 10 Sit ups / 10 Double Legged Mountain Climbers / Empty Bar Front Squats 1 . For 5 Sets: 5 Front squats (increase weight as you go) Right # of Toes to Rings 2 Minutes on Bike 2 . For Time: 20 Alternating Dumbbell SnatchesContinue reading “WOD Monday October 12th”

Warm up: 1 Minute on Bike / 10 Inch Worms / 10 Sit ups / 10 Good Mornings 1 . For 5 Sets: 2 Deadlifts (increase weight as you go) Right # of GHD Sit ups with Med Ball 2 . For Time: 100, 200, 300, 200, 100 Meter Row 10, 20, 30, 20, 10 LungesContinue reading “WOD Friday October 9th”

Warm up: 200 Meter Jog / Empty Bar Clean Warm up 1 . Every 30 Seconds for 10 Sets: 1 Hang Full Clean (light warm up weight, focus on full extension and speed under the bar) 2 . Every 1:30 for 10 Sets: 1 Full Clean (Increase weight as you go) 3 . 3 RoundsContinue reading “WOD Thursday October 8th”

Warm up: 1 Minute on Bike / 10 Sit ups / 10 Good Mornings / 10 Empty Bar Hang Power Snatch / As Many Rounds as Possible in 32 Minutes: 20 Hang Power Snatch 200 Meter Run 20 GHD Sit ups 20 Calorie Bike

Warm up: 20 Jumping Jacks / Split Jerk Work 1 . For 5 Sets: 5 Split Jerks (increase weight as you go) 1 Minute of Double Unders or Double Under Practice 2 . For 3 Sets: Max Reps: Pull ups *Rest 3 Minutes between each set, Have someone else count for you 3 . ForContinue reading “WOD Tuesday October 6th”

Warm up: 200 Meter Jog / 10 Kang Squats / 10 Sit ups / 10 Double Legged Mountain Climbers / Empty Bar Back Squats 1 . For 5 Sets: 1 Back squat (increase weight as you go) Right # of ab wheel roll outs 2 Minutes on Bike 2 . As Many Rounds as PossibleContinue reading “WOD Monday October 5th”

Warm up: 1 Minute on Bike / 10 Inch Worms / 10 Sit ups / 10 Good Mornings 1 . For 5 Sets: 3 Deadlifts (increase weight as you go) Right # of GHD Sit ups with Med Ball 2 . As Many Rounds as Possible in 10 Minutes: Burpee Box Step Overs Pull ups CalorieContinue reading “WOD Friday October 2nd”

Warm up: 200 Meter Jog / Empty Bar Clean Warm up 1 . Every 30 Seconds for 10 Sets: 1 Hang Full Clean (light warm up weight, focus on full extension and speed under the bar) 2 . Every 1:30 for 10 Sets: 1 Full Clean (Increase weight as you go) 3 . For Time:Continue reading “WOD Thursday October 1st”