Workout of the Day – Page 213

WOD Monday August 6th

Warm Up: 30 Second in the bottom of a squat holding uprights, 10 duck walk steps, 10 hip bridges, 30 second in bottom of squat with bar on your back, 10 empty bar back squats 1. Every 5 minutes do a set of Back Squats: Set 1: 16 Reps at around 50% of your max SetContinue reading “WOD Monday August 6th”

WOD Saturday August 4th

Today is the day! New Class! See you at 9:30 a.m. for Hero WOD Saturday! Warm Up: 1000 Meter Row “Daniel” For Time: 50 pull-ups 400-meter run 95-lb. thrusters, 21 reps 800-meter run 95-lb. thrusters, 21 reps 400-meter run 50 pull-ups Dedicated to U.S. Army Sgt. 1st Class Daniel Crabtree, 31, of Canton, Ohio, who diedContinue reading “WOD Saturday August 4th”

WOD Friday August 3rd

FYI: We are adding a class time on Saturdays! It is at 9:30 a.m. and we will be doing Hero Workouts! Starts this Saturday August 4th! Warm Up: 50 Ft Bear Crawl, 10 Burpees, 50 Ft Crab walk, 10 Burpees 1. Every 90 seconds for 10 sets: 1 Bench Press (Increase weight as you go) 2. MaxContinue reading “WOD Friday August 3rd”

WOD Thursday August 2nd

FYI: We are adding a class time on Saturdays! It is at 9:30 a.m. and we will be doing Hero Workouts! Starts this Saturday August 4th! Warm Up: 10 Jumping Pull ups, 10 Sit ups, 10 Push ups 1. Every 2 minutes for 4 sets: Right # of Seated Ring pull ups/ Ring pull ups/ RingContinue reading “WOD Thursday August 2nd”

WOD Wednesday August 1st

FYI: We are adding a class time on Saturdays! It is at 9:30 a.m. and we will be doing Hero Workouts! Starts this Saturday August 4th! Warm Up: 20 Burpees 20 Rounds for Time: 1 Rope Climb (*if rope climbs are super challenging do 1 every other Round) 2 Hang Clusters 3 Handstand Push upsContinue reading “WOD Wednesday August 1st”

WOD Tuesday July 31st

FYI: We are adding a class time on Saturdays! It is at 9:30 a.m. and we will be doing Hero Workouts! Starts this Saturday August 4th! Warm up: 200 Meter Row, 20 Sit ups, Empty Bar work: 10 Hang Muscle Power Clean, 5 High Jumps land in Power Position, 10 Hang Power Cleans 1. EveryContinue reading “WOD Tuesday July 31st”

WOD Monday July 30th

FYI: We are adding a class time on Saturdays! It is at 9:30 a.m. and we will be doing Hero Workouts! Starts this Saturday August 4th! Warm Up: 30 Second in the bottom of a squat holding uprights, 10 duck walk steps, 10 hip bridges, 30 second in bottom of squat with bar on your back,Continue reading “WOD Monday July 30th”

WOD Friday July 27th

Warm up: X walk / GHD Raise / GHD sit up / Good morning Deadlift: 1 rep every 75 seconds for 10 sets 2. For time: 30 GHD sit ups 25 Deadlifts @ 225 / 153 20 Kneeling squat jumps 15 Lateral barbell jumps 10 Bar facing burpees 5 Deadlifts or Power cleans @ 225Continue reading “WOD Friday July 27th”

WOD Thursday July 26th

Warm up: Pushup plank x 1 minute / Squat hold (bottom x 2 minutes) Every 45 seconds for 20 sets: Odd rounds: Some handstand push ups Even rounds: Pistols of some kind for some sort of rep scheme 2. For Time: 30, 20, 10 Ring push ups Heavy ass kettlebell swings

WOD Wednesday July 24th

Warm up: 400 meter run / 10 overhead squats / 10 hang snatches / 10 GHR 10 Rounds for time: 2 Snatches (Go up in weight every 2 rounds and try to end the workout with about 80 – 85% of your max on the bar) 100 meter run 2 Muscle ups ( bar orContinue reading “WOD Wednesday July 24th”