Category Archives: Workout of the Day

Warm up: Split Jerk Technique work 1. Every minute for 16 sets: 1 Power Clean & Jerk 2. For Time: 200 FT Bear Crawl or 100 Ft Handstand Walk 20 Wallballs 10 Bar Muscle Ups 20 Wallballs 200 FT Bear Crawl or 100 Ft Handstand Walk  

Warm up: shoulder stretches, empty bar snatch work 1. Every minute for 16 sets: 1 Snatch 2. 3 Rounds For Time: 5 Hang Snatch 10 Glute Ham Sit ups 15 Calorie Row  

Warm up: put on your long socks or shin protectors and warm up your back squats 10 Rounds for Time: 1 Legless Rope Climb + 1 Rope Climb (*Only if your are VERY GOOD at rope climbs, Other Option is 2 Rope Climbs or 1 Rope Climb + 1 Rope Pull up-down, Choose the right thingContinue reading “WOD Wednesday September 19th”

Warm up: Wrist Stretches, Planks, Push ups, Sit ups 1. Every 2 minutes for 6 sets: 5 Bench Press 2. For Time: 10 Strict Press 10 Strict Pull ups 10 Box Jump Overs 15 Push Press 15 Chest to Bar Pull ups 15 Box Jumps Overs 20 Jerks 20 Pull ups 20 Box Jumps Overs

Warm up: Wrist and Rack position stretches, bottom of squat holds 1. Every 2 minutes for 5 Sets: 3 Front Squats (Start around 75-80% of your max and Increase weight each set) 2. As many Rounds as possible in 12 minutes: 12 Double Unders 24 Walking Lunges 12 Double Unders 24 Kettlebell Swings *At the endContinue reading “WOD Monday September 17th”

“SISSON” As many Rounds as possible in 20 minutes: 1 Rope Climb 5 Burpees 200 Meter Run If you have a 20-lb. weight vest or body armor, wear it. U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, diedContinue reading “HERO WOD Saturday September 15th”

Warm up: Glute ham raise/back extensions, Hip bridges, Strict toes to bar 1. Every 2 minutes for 6 Sets: 3 Deadlifts 2. Total Reps in 20 minutes: 1st 5 Minutes: Strict Pull ups 2nd 5 Minutes: Sit ups 3rd 5 Minutes: Push ups 4th 5 Minutes: Calorie Row

Warm up: shoulder stretches, empty bar snatch work 1. Every 30 seconds for 10 sets: 1 Hang Snatch 2. Every minute on the minute for 10 sets: 1 Snatch 3. For Time: 40 Handstand Push ups *Every time you come off the wall do 8 Burpees* 40 Wallballs *Every time you stop doing Wallballs do 8 AirContinue reading “WOD Thursday September 13th”