Category Archives: Workout of the Day

Warm up: bottom of a squat hold, Jumping air squats, glute ham raise, kang squats 1 . 2 Sets of 6 Reps: Back Squat 3 Sets of 3 Reps: Back Squat *increase weight each set 3 . For Time: 1000 Meter Row Then 3 Rounds: 5 Overhead Squats 5 Front Squats 5 Back Squats 15 ChestContinue reading “WOD Monday October 25th”

Warm up: good mornings, glute ham raise, sit ups, walking lunges, hip stretches 1 . 3 Sets of: 6 Overhead Barbell Lunges Per Leg 6 Hip Bridges w/ barbell on bench 2 . For Time: 20 Pull ups 30 Wall balls 10 Strict Pull ups 20 Thrusters 10 Strict Pull ups Wall balls 20 PullContinue reading “WOD Friday October 22nd”

Warm up: good mornings, air squats, wrist stretches, empty bar clean work 1 . Find a Max: Clean 3 . For Time: 30 Hang Power Cleans 300 Meter Run 30 Handstand Push ups 300 Meter Run 30 Hang Power Cleans

Warm up: empty bar snatch work, jumping pull ups, air squats, tuck jumps 20 Rounds For Time: 1 Snatch 2 Muscle ups 3 Box Jump Overs 4 Pistols

Warm up: handstand hold, push ups, bench dips, bench sit ups 1 . 5 Sets of 2 Reps: Push Press *10 Glute Ham Sit Ups between each set 2 . As Many Rounds As Possible in 15 Minutes: 10 Calorie Bike 15 Australian Pull ups 20 Ball slams 25 Switch Steps

Warm up: bottom of a squat hold, Jumping air squats, glute ham raise, kang squats 1 . 2 Sets of 8 Reps: Back Squat 3 Sets of 4 Reps: Back Squat *increase weight each set 3 . 2 Rounds For Time: 25 Push Press 50 Air Squats 100 Double Unders

In Teams of 2, 100 Med ball Sit ups – Pass ball between each rep 50 Power Cleans – You go, I go (One Barbell) 100 Partner Ball Slams – Pass ball between each rep 50 Power Cleans – You go, I go 100 Wallballs – Pass ball between each rep

Warm up: good mornings, glute ham raise, sit ups, walking lunges, hip stretches 1 . 3 Sets of: 8 Overhead Barbell Lunges Per Leg 8 Hip Bridges w/ barbell on bench 2 . For Time: 5, 4, 3, 2, 1 Snatch + Overhead Squat (increase weight if you like) 50, 40, 30, 20, 10 SitContinue reading “WOD Friday October 15th”

Warm up: good mornings, air squats, wrist stretches, empty bar clean work 1 . Every 30 Seconds For 5 Minutes: 1 High Hang Full Clean 2 . Every Minute on Minute for 10 Minutes: 1 Full Clean * Increase weight with good reps 3 . For Time: 3 Rope Climbs 30 Calories on a thingContinue reading “WOD Thursday October 14th”

Warm up: back extensions, switch steps, handstand hold, ring rows For Time: 100 Ft Handstand Walk 50 Lateral Barbell Jumps 40 Pull ups 30 Deadlifts 20 Kneeling Squat Jumps 10 Clean and Jerks 20 Kneeling Squat Jumps 30 Deadlifts 40 Pull ups 50 Lateral Barbell Jumps 100 Ft Handstand Walk