Category Archives: Workout of the Day

Warm up: 50 Ft Bear Crawl, 10 Back Extensions, 50 Ft Crab Walk, 10 Sit ups 1. Every 90 seconds for 10 sets: 1 Push Press (Increase weight as you go) 2. Max reps in one set: Push Press (50% for your last successful single) 3. 10 Rounds for Time: 2 Muscle ups 1 Cluster + ThrusterContinue reading “WOD Friday August 17th”

Warm up: 10 Jumping Pull ups, 10 Sit ups, 10 Push ups 1. Every 2 minutes for 4 sets: Right # L-Pull ups / Strict Pull ups Right # Ring Push up 2. For Time: 21, 15, 9 Toes to bar Sumo Deadlift High Pull *Run 200 meters after each movement

Warm up: 20 Burpees For Time: 20 Power Snatch 40 Pistols 20 Snatch (Full Squat) 40 Box jumps 20 Clean and Jerk (Power or squat) 40 Wallballs 20 Cleans (Power or Squat) 40 Handstand Push ups or 80′ Handstand Walk *All Barbell weights should be quick singles. Increase weight for each barbell movement.

Warm up: 5 Per leg Supine and Prone Leg Swings, 30 Second Wall Sit, 10 Banded Good Mornings, 5 Empty Bar Back Squats with 3 sec pause in bottom of each 1. Every 4 minutes do a set of Back Squats: Set 1: 12 Reps at around 60% of your max Set 2: 8 Reps (add 5-20Continue reading “WOD Monday August 13th”

See you at 9:30 a.m. for Hero WOD Saturday! Warm Up: 1000 Meter Row “LUMBERJACK 20” For Time: 275-lb. deadlifts, 20 reps Run 400 meters 2-pood kettlebell swings, 20 reps Run 400 meters 115-lb. overhead squats, 20 reps Run 400 meters 20 burpees Run 400 meters 20 chest-to-bar pull-ups Run 400 meters 20 box jumps, 24-inchContinue reading “WOD Saturday August 11th”

Warm up: 50 Ft Bear Crawl, 10 Back Extensions, 50 Ft Crab Walk, 10 Sit ups 1. Every 90 seconds for 10 sets: 1 Strict Press (Increase weight as you go) 2. Max reps in one set: Strict Press (50% for your last successful single) 3. 12 Minute AMRAP: 1 Bar Muscle up + 2 Chest toContinue reading “WOD Friday August 10th”

Warm up: 30 second Plank hold, 10 Broad Jumps, 30 Sec Plank 1. Every 2 minutes for 4 sets: Right # of feet of Handstand Walk/ Handstand Push ups/ Handstand hold Right # of High Box Jumps 2. For Time: 10, 8, 6, 4, 2, 4, 6, 8, 10 Glute Ham sit ups (use weight if you like)Continue reading “WOD Thursday August 9th”

Warm up: PVC Shoulder stretches, banded shoulder stretches, Empty Bar Snatch work 12 Rounds for Time: 2 Wall Climbs 1 Heavy Snatch 4 Burpees over the bar 1 Heavy Snatch 6 Pull ups 1 Heavy Snatch 12 Double Unders

Warm up: 200 Meter Row, 20 Sit ups, Empty Bar work: 10 Hang Muscle Clean + Press, 5 High Jumps land in Power Position, 10 Hang Power Cleans + Jerk 1. Every minute for 10 sets: 1 Power Clean and Jerk (increase weight as you go) 2. 3 Rounds of: 20 Seconds: Max Reps of PowerContinue reading “WOD Tuesday August 7th”