Category Archives: Workout of the Day

WOD Wednesday April 27th

Warm up: 3 minutes of jump rope 3 Rounds not for time of: 15 Glute ham sit up 15 Swimming frogs 2. For Time: Walk 800 meters holding a barbell @ 135 / 93 Every 100 meters do 10 back squats If you drop the barbell to the ground you must to 10 burpees *Don’t beContinue reading “WOD Wednesday April 27th”

WOD Tuesday April 26th

Warm up: 500 meter row / 5 minutes of movement practice Every 90 seconds for 15 Minutes: 1 Drop snatch + 1 Heaving snatch balance ( 0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00, 10:30, 12:00, 13:30, 15:00 ) 2. “Helen” 3 Rounds for time of: 400 meter run 21 Kettlebell swings (American) 1.5 / 1Continue reading “WOD Tuesday April 26th”

WOD Monday April 25th

Warm up: Air squats x 20 / Glute ham raise x 15 / Good morning x 10 / High jumping burpees x5 Back Squat: 2,2,2,2,2 @ 85 – 90% 2. Within ten minutes complete 50 burpees and continue for the remainder of the 10 minutes with Hang cleans 135 / 93. The goal is to completeContinue reading “WOD Monday April 25th”

WOD Thursday April 21st

Warm up: 50 Kettlebell figure 8’s Pullups: pick a number and hit it every minute on the minute for 8 minutes Kipping, strict or weighted 2. With a continuously running clock complete 5 thrusters every minute. From 0:00-5:00 use 75 lb. From 5:00-10:00 use 95 lb. From 10:00-15:00 use 115 lb. Continue adding 20 lb.Continue reading “WOD Thursday April 21st”

WOD Wednesday April 20th

Warm up: 200 meter run – 5 minutes of empty barbell snatch work Every 2 minutes for 16 minutes: 3 Position snatch ( Floor, Below knee, Above knee ) 2. For time: 400 Meter rack walk 300 Meter Backwards run 200 Meter rack walk 100 Meter back wards run ( Don’t run into each otherContinue reading “WOD Wednesday April 20th”

WOD Tuesday April 19th

Warm up: 1000 meter row For time: 800 meter run 20 Deadlifts @ bodyweight 40 Barbell Pushups 60 Sit ups 40 Barbell Pushups 20 Deadlifts @ bodyweight 800 meter run GYMNASTICS WORKOUT Warm up: 2 rounds: Run – 200m, 10 v-ups, 10 kips Skill/Strength: 1.) Skin the cat 5×1 2.)2-3 Bar Muscle Up EMOM –Continue reading “WOD Tuesday April 19th”

WOD Friday April 15th

Warm up:  2 Rounds of: Bench dips x 10 / Kb swings x 20 Bench Press: 3,3,3,3,3 @ more than last week. If you don’t know what you lifted last week…. maybe you should try to figure out a way to somehow remember the things you do at the gym. 2. For time: 30 BurpeesContinue reading “WOD Friday April 15th”