Category Archives: Workout of the Day

GYMNASTICS IS NOW ON TUESDAYS! COME TODAY AT 6:00 AM or 5:30 PM! Warm up: 50 Ft Bear Crawl / 10 Back extensions / 30 Sec Handstand Hold 1 . For 5 Sets: Double Kettlebell Overhead Hold (30sec-1min) Pull up Dead Hang (30sec-1min) 5 D-Ball Over Shoulder 2 . As Many Rounds as possible inContinue reading “WOD Tuesday August 12th”

Warm up: 1 Minute on Bike / 5 Behind the neck press / 5 Heaving Snatch Balance / 5 Overhead Squats 1 . For 5 Sets: Overhead Squats (5, 4 3, 2, 1) *Increase Weight as you Go Right # of Glute Ham Sit ups 2 . 3 Rounds for Time: 300 Meter Run 6Continue reading “WOD Monday August 11th”

Warm up: 1 Minute on Bike / 10 Good Mornings / 10 Push ups / 10 Sit ups / 10 Hang Power Snatch 1 . Every 2 Minutes for 10 Sets: 1 Power Snatch (Increase Weight as you go) 2 Back Squats (Use Same Weight for all Sets) 2 . 2 Rounds for Time: 25 PullContinue reading “WOD Friday August 8th”

Warm up: 20 Jumping Jacks / 20 Mountain Climbers / 20 Sit ups 1 . For 5 Sets: 50Ft Broad Jumps (fewest jumps as possible) Right # of Toes to Bar (Work on the skill) Plank (30sec-1min, add weight if needed) 2 . For Time: 50 Burpees Facing Rower 500 Meter Row

Warm up: 2 minutes on Bike / 10 Back Extensions / 10 Sit ups / 10 Kettlebell Figure 8’s As Many Rounds as Possible in 26 Minutes: 2 Deadlifts 200 Meter Run 2 Muscle ups 20 Double Unders

GYMNASTICS IS NOW ON TUESDAYS! COME TODAY AT 6:00 AM or 5:30 PM! Warm up: 10 Burpee Bangers / 10 Ring Rows 1 . For 5 Sets: Bench Press (5, 4, 3, 2, 1) *Increase weight as you go Right # of Rope Climbs 2 . Every 2 Minutes for 6 Sets: 10 Dumbell ThrusterContinue reading “WOD Tuesday August 5th”

Warm up: 1 Minute on Bike / 20 Air Squats / 20 Mountain Climbers / 20 Sit ups 1 . For 5 Sets: 3 Front Squat 30 Second Wall Sit 2 . For Time: “Isabel” 30 Snatches @ 135 / 93

Warm up: 1 Minute on Bike / 10 Good Mornings / 10 Push ups / 10 Sit ups / 10 Hang Power Snatch 1 . Every 2 Minutes for 10 Sets: 1 Power Snatch (Increase Weight as you go) 3 Back Squats (Use Same Weight for all Sets) 2 . 4 Rounds for Time: 10 OverheadContinue reading “WOD Friday August 1st”

Warm up: 100 Ft High Skips / 50 Ft Bear Crawl / 20 Mountain Climbers / 20 Sit ups 1 . For 5 Sets: 2 Strict Press + 2 Push Press + 2 Push Jerks Right # of Toes to Rings *Increase weight as you go 2 . For Time: 400 Meter Run Then: 4,Continue reading “WOD Thursday July 31st”

Warm up: 200 Meter Jog / 10 Inch Worms / Empty Bar Clean and Jerks Every Minute on the Minute for 40 Minutes: Minutes 1-10: 1st Minute: Burpees 2nd Minute: 2 Hang Power Clean and Jerks Minutes 11-20: 1st Minute: Reverse Burpees 2nd Minute: 2 Hang Power Clean and Jerks Minutes 21-30: 1st Minute: BurpeeContinue reading “WOD Wednesday July 30th”