Category Archives: Workout of the Day

Warm up: push ups, planks, sit ups 1 . Bench Press: 3, 3, 3, 3, 3 *Bike for 2 minutes between each set 2 . For Time: 1 Mile Run, Then: 16, 14, 12, 10 Toes to bar Weighted Lunges (total between both legs. 16= 8 per leg)

Warm up: empty bar snatch stuff 20 Rounds for Time: 1 Snatch 2 Muscle ups 3 Handstand Push ups 4 Box Jump overs

Warm up: handstand hold, empty bar presses, sit ups 1 . For 5 Sets: 2 Strict Press + 4 Push Press *Increase weight as you go 2 . As many Rounds as Possible in 14 minutes: 7 Thrusters 7 Clapping Push Ups 14 Wallballs 14 Lateral Barbell Jumps

Warm up: PVC Pull throughs, kang squats, bottom of a squat hold, knees to elbows 1 . Overhead Squat: 4, 4 Front Squats: 4, 4 Back Squat: 4, 4 2 . For Time: 100 Pull ups 100 Double Unders 100 Air Squats

As many Rounds as possible in 30 minutes: I go You go with a Partner, switch after each Round 50Ft Sled Drag 20 Kettlebell Swings 50Ft Sled Drag 10 Medball Over Shoulder

Warm up: handstand hold, push ups, sit ups 1 . 5 Rounds not for Time: 5 Seated Strict Press 200 Meter weighted Run *Increase weight each set on the strict press 2 . Every minute on the Minute for 20 minutes: 1st minute: Right # of Burpees 2nd minute: 2 Jerks (can go from theContinue reading “WOD Friday May 7th”

Warm up: kang squat, back extensions, sit ups 1 . 5 Sets of 5 Reps Each: Back Squats Deadlifts *Increase weight each set 2 . As Many Rounds as Possible in 10 minutes: 10 Calorie Row/Bike 10 Toes to Bar

Warm up: rope climb technique, empty bar work For Time: 5 Rounds: 1 Legless Rope Climb 20 Wallballs 3 Snatches 5 Rounds: 2 Rope Climbs 30 Mountain Climbers 4 Power Cleans 5 Rounds: 3 Muscle ups 40 Double Unders 5 Full Cleans

Warm up: banded good mornings, sit ups, mountain climbers 1 . 5 Sets Not For Time: 5-10 Weighted Push ups 5-10 Weighted GHD sit ups 2 . For Time: 1 Mile Run 25 Pull ups 50 Empty Bar Overhead Squats 25 Pull ups 1 Mile Run