Category Archives: Workout of the Day

Warm up: handstand hold, push ups, bench dips, bench sit ups 1 . For 5 Sets: 4 Strict Press + 5 Second Overhead hold on 4th rep (increase weight each set) 10 Russian Twists on Glute ham developer (double count) 2 . As Many Rounds As Possible in 16 Minutes: 400 Meter Row or Bike 8Continue reading “WOD Tuesday August 31st”

Warm up: bottom of a squat hold, Jumping air squats, glute ham raise, wrist/elbow stretches 1 . Find a Max: Front Squat 2 . 3 Rounds For Time: 15 Box Jump Overs 10 Muscle Ups 5 Hang Power Snatches

Warm up: jumping lunges, handstand hold, ring rows, empty bar jerk work 1 . Find a Max: Jerk 2 . Find a Max Weighted Pull up OR Find a Max Set of Strict Pull ups 3 . 3 Rounds For Time: 15 Deadlifts 75 Double Unders

Warm up: handstand hold, shoulder taps, back extensions, sit ups, walking lunges 1 . For 5 Sets: 2 Barbell Lunges Per Leg 50 Ft Handstand Walk 2 . For Time: 10 down to 1- Bench Press 100 Meter Run ( so 10 bench – 100 Meter Run – 9 bench – 100 meter run….)

Warm up: ring rows, air squats, push ups, empty bar power cleans For Time: 5 Rope Climbs 50 Wallballs 25 Power Cleans 50 Pistols 25 Power Cleans 50 Wallballs 5 Rope Climbs

Warm up: handstand hold, push ups, bench dips, bench sit ups 1 . For 5 Sets: 5 Strict Press + 5 Second Overhead hold on 5th rep (increase weight each set) 10 Russian Twists on Glute ham developer (double count) 2 . For Time: 15, 12, 9, 6, 3 Chest to Bar Pull ups Dumbbell Thrusters

Warm up: bottom of a squat hold, Jumping air squats, glute ham raise, wrist/elbow stretches 1 . Front Squat: 5 Sets of 1 Rep 2 . As Many Rounds As Possible in 14 Minutes: 7 Burpee Broad Jumps @ 6’/4′ 7 Hang Power Snatches 7 Toes To Bar

In Teams of 2 or 3: 2000 Meter Bike 200 Push Ups 20 Back Squats 2000 Meter Row 20 Back Squats 200 Kettlebell Swings 2000 Meter Bike

Warm up: jumping lunges, handstand hold, ring rows, empty bar jerk work 1 . For 5 Sets: 2 Jerks 8 Strict Pull ups Or 2 weighted pull ups *Increase weight each set/ can go from a rack 2 . As Many Rounds As Possible in 12 Minutes: 6 Dumbbell Squats 12 Double Unders 6 Dumbbell BoxContinue reading “WOD Friday August 20th”