Category Archives: Workout of the Day

Warm up: 1 Minute on Bike / 10 Leg Swings / 10 Inch Worms / 10 Banded Good Mornings / 10 Bench Push ups 1 . Superset for 6 Sets: 12, 6, 3, 12, 6, 3 Bench Press 12, 6, 3, 12, 6, 3 Deadlift (Use Wave Loading: Whatever weight you use on the first set ofContinue reading “WOD Friday April 11th”

Warm up: 20 Jumping Jacks / PVC Pull Throughs / 5 Behind the Neck Press / 5 Tuck Jumps / 5 Snatch High Pulls / 5 Overhead Squats 1 . For 6 Sets: 1 Pause Below Knee – Pause Above Knee – Snatch 2 Kneeling Squat Jumps 2 . For 6 Sets: 1 Hang SnatchContinue reading “WOD Thursday April 10th”

Warm up: 1 Minute on Bike / 10 Kang Squats / 10 Sit ups / 10 Empty Cleans Every Minute on the Minute for 36 Minutes: 1st Minute: 1 Clean + 2 Front Squats 2nd Minute: Reverse Burpees 3rd Minute: 1 Clean + 1 Front Squat 4th Minute: Burpees over Bar 5th Minute: 1 CleanContinue reading “WOD Wednesday April 9th”

Warm up: 200 Meter Run / 30 Second Plank / 10 Burpees / 30 Second Handstand Hold / 10 Sit ups 1 . For 5 Sets: 5 Strict Press (from top of Head to Overhead Lockout) + 5 Push Press *Increase weight as you go 2 . “Cindy“ As Many Rounds as Possible in 20Continue reading “WOD Tuesday April 8th”

Warm up: 1 Minute on Bike / 10 Good Mornings / 10 Empty Bar Back Squats / 10 Empty Bar Clean and Jerks 1 . Every 3 Minutes for 8 Sets: *Increase Weight as you go* 2 Back Squats 1 Power Clean and Jerk 2 . 2 Rounds For Time: 20 Calorie Row 60 DoubleContinue reading “WOD Monday April 7th”

Warm up: 1 Minute on Bike / 10 Leg Swings / 10 Lunges / 10 Banded Good Mornings / 10 Toes to Rings 1 . 5 Sets of: 4 Barbell Lunges (2 per leg) 15 Glute Ham Sit ups 2 . 4 sets of: 15 Calorie Row (Rest at least 2 Minutes between each set) *We areContinue reading “WOD Friday April 4th”

Warm up: 20 Jumping Jacks / PVC Pull Throughs / 5 Behind the Neck Press / 5 Tuck Jumps / 5 Snatch High Pulls / 5 Overhead Squats 1 . For 6 Sets: 1 High Hang Snatch (Stay just below hip crease and above mid thigh) 2 Kneeling Squat Jumps 2 . For 6 Sets:Continue reading “WOD Thursday April 3rd”

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Jumping Lunges / 10 V-ups / 10 Empty Bar Clean and Jerks 20 Rounds For Time: 1 Rope Climb 2 Deadlifts + 1 Hang Clean + 1 Jerk 3 Box Jump Overs

Warm up: 10 Inch Worms / 10 Elevated Push ups / 10 Ring Rows / 10 Sit ups 1 . For 3 Sets: 3-10 Ring Dips(Pick your number) + Add a Band(Make it easier) and do max reps ring dips 3-10 Strict Pull ups(Pick your number) + Add a Band(Make it easier) and do maxContinue reading “WOD Tuesday April 1st”

Warm up: 1 Minute on Bike / 10 Good Mornings / 10 Empty Bar Back Squats / 10 Empty Bar Clean and Jerks 1 . Every 3 Minutes for 8 Sets: *Increase Weight as you go* 3 Back Squats 1 Power Clean and Jerk 2 . As Many Rounds as possible in 6 Minutes: 3Continue reading “WOD Monday March 31st”