Category Archives: Workout of the Day

Warm up: 1 Minute on Bike / Empty Bar Snatch Warm up Every Minute on the Minute for 40 Minutes: 1st Minute: 1 Snatch + 1 Overhead Squat 2nd Minute: Right # of Box Jump Overs 3rd Minute: Right # of Muscle ups 4th Minute: 200 Meter Run

Warm up: 50Ft Bear Crawl / 10 Hand Release Push ups / 50Ft Broad Jumps / 10 Sit ups 1 . For 5 Sets: 1 Push Press (increase weight as you go) 5 Kneeling Squat Jumps 2 . 9 Rounds for Time: 3 Power Cleans (Touch-n-go weight) 15 Double Unders 3 Strict Handstand Push ups

Warm up: 200 Meter Jog / 10 Kang Squats / 10 Sit ups / 10 Double Legged Mountain Climbers / Empty Bar Back Squats 1 . For 5 Sets: 2 Back squats (increase weight as you go) Right # of ab wheel roll outs 2 Minutes on Bike 2 . For Time: 500 Meter RowContinue reading “WOD Monday September 28th”

Warm up: 1 Minute on Bike / 10 Inch Worms / 10 Sit ups / 10 Good Mornings 1 . For 5 Sets: 4 Deadlifts (increase weight as you go) Right # of GHD Sit ups with Med Ball 2 . Every 3 Minutes for 4 Sets: 10 Hang Clean and Jerk (unbroken is the goal)Continue reading “WOD Friday September 25th”

Warm up: 200 Meter Jog / Empty Bar Clean Warm up 1 . Every 30 Seconds for 10 Sets: 1 Hang Full Clean (light warm up weight, focus on full extension and speed under the bar) 2 . Every 1:30 for 10 Sets: 1 Full Clean (Increase weight as you go) 3 . For Time:Continue reading “WOD Thursday September 24th”

Warm up: 1 Minute on Bike / Empty Bar Snatch Warm up For Time: 4 Rounds of: 1 Snatch 10 Pull ups 100 Meter Run 4 Rounds of: 1 Snatch 10 Box Jump Overs 100 Meter Run 4 Rounds of: 1 Snatch 10 Toes to Bar 100 Meter Run 4 Rounds of: 1 Snatch 10Continue reading “WOD Wednesday September 23rd”

Warm up: 50Ft Bear Crawl / 10 Hand Release Push ups / 50Ft Broad Jumps / 10 Sit ups 1 . For 5 Sets: 2 Push Press (increase weight as you go) 5 Kneeling Squat Jumps 2 . For Time: 20, 15, 10, 5, 10, 15, 20 Calorie Row Push ups Double Unders

Warm up: 200 Meter Jog / 10 Kang Squats / 10 Sit ups / 10 Double Legged Mountain Climbers / Empty Bar Back Squats 1 . For 5 Sets: 3 Back squats (increase weight as you go) Right # of ab wheel roll outs 2 Minutes on Bike 2 . As Many Rounds as possibleContinue reading “WOD Monday September 21st”

Warm up: 1 Minute on Bike / 10 Inch Worms / 10 Sit ups / 10 Good Mornings 1 . For 5 Sets: 5 Deadlifts (increase weight as you go) Right # of GHD Sit ups with Med Ball 2 . 3 Rounds for Time: 5 Handstand Push ups 10 Strict Press 200 Meter Run

Warm up: 200 Meter Jog / Empty Bar Snatch Warm up 1 . Every 30 Seconds for 10 Sets: 1 Hang Full Snatch (light warm up weight, focus on full extension and speed under the bar) 2 . Every 1:30 for 10 Sets: 1 Full Snatch (Increase weight as you go) 3 . For Time:Continue reading “WOD Thursday September 17th”