Category Archives: Workout of the Day

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / Empty Bar Power Cleans / Practice Tough-n-go with light weight 1 . For 5 Sets: 10, 8, 6, 4, 2 Touch-n-Go Power Cleans Right # of Wall Walks *Increase weight each set, Make sure you take enough rest between yourContinue reading “WOD Thursday July 9th”

Warm up: 200 Meter Jog / 10 Air Squats / 10 Sit ups / 20 Mountain Climbers / 10 Empty Bar Back Squats Every Minute on the Minute for 30 Minutes: Minutes 1-10: 1st Minute: 3 Back Squats (Same weight for all sets) 2nd Minute: Right # of Burpees Minutes 11-20: 1st Minute: 2 BackContinue reading “WOD Wednesday July 8th”

Warm up: 20 Mountain Climbers / 10 Push ups / 10 Sit ups / 10 Lunges 1 . For 4 Sets: 5 Overhead Barbell Lunges Per Leg 10-20 GHD Sit ups 20 Calorie Bike 2 . As Many Rounds as Possible in 8 Minutes: 8 Alternating Dumbbell Snatches 16 Double Unders

Warm up: 1 Minute on Bike / PVC Pull Throughs / 30 second in the bottom of a squat / 10 Kang Squats / Empty Bar Overhead Squats 1 . Every Minute on the Minute for 20 Minutes: 1st Minute: 1 Overhead Squat 2nd Minute: 100 Meter Run 2 . 2 Rounds for Time: 30Continue reading “WOD Monday July 6th”

Warm up: 20 Jumping Jacks / 10 Inch Worms / 10 Banded Good Mornings / 10 Sit ups 1 . For 10 Sets: 5, 4, 3, 2, 1, 5, 4, 3, 2, 1 Deadlift (Use Wave Loading) Right # of Toes to Bar or Toes to Rings 2 . 3 Rounds For Time: 12 Push PressContinue reading “WOD Friday July 3rd”

Warm up: 1 Minute on Bike / 10 Glute Ham Raises / 10 Sit ups / Empty Bar Snatches 1 . Every 2 Minutes for 8 Rounds: Complex: 1 Snatch + 1 Hang Snatch *increase weight as you go 4 . For Time: 400 Meter Run 40 Kettlebell Swings 400 Meter Run 40 Kettlebell SwingsContinue reading “WOD Thursday July 2nd”

Warm up: 200 Meter Jog / 10 Kang Squats / 10 Sit ups / 10 Ring Rows / Empty Bar Thrusters For Time: 16 Rounds: 2 Muscle ups 3 Thrusters 8 Rounds: 1 Rope Climb 2 Thrusters

Warm up: 20 Mountain Climbers / 10 Push ups / 10 Sit ups / 10 Lunges 1 . For 4 Sets: 5 Overhead Barbell Lunges Per Leg 10-20 GHD Sit ups 20 Calorie Bike 2 . For Time: 100 Double Unders 50 Power Cleans 100 Double Unders

Warm up: 1 Minute on Bike / PVC Pull Throughs / 30 second in the bottom of a squat / 10 Kang Squats / Empty Bar Overhead Squats 1 . Every Minute on the Minute for 20 Minutes: 1st Minute: 2 Overhead Squats 2nd Minute: 100 Meter Run 2 . As Many Rounds as PossibleContinue reading “WOD Monday June 29th”

Warm up: 20 Jumping Jacks / 10 Inch Worms / 10 Banded Good Mornings / 10 Sit ups 1 . For 10 Sets: 5, 4, 3, 2, 1, 5, 4, 3, 2, 1 Deadlift (Use Wave Loading) Right # of Toes to Bar or Toes to Rings 2 . For Time: 40 Bar Facing Burpees 400Continue reading “WOD Friday June 26th”