Category Archives: Workout of the Day

Warm up: 20 Mountain Climbers / 5 Reverse Burpees / 10 Empty Bar Strict Press 1 . 5 Sets of 2 Reps: Push Press (increase weight each set) *100 Meter Row after each set 2 . For Time: 100 Pull ups

Warm up: 1 Minute on Bike / 20 Jumping Jacks / 20 Mountain Climbers / 20 Dumbbell Renegade Rows For Time: 100 Double Unders 800 Meter Run 60 Alternating Dumbbell Hang Snatches (30 Per Arm) 400 Meter Run 20 Dumbbell Facing Burpees 400 Meter Run 60 Alternating Dumbbell Hang Snatches (30 Per Arm) 800 MeterContinue reading “WOD Wednesday November 20th”

Warm up: 10 Air Squats / 30 Second Plank / 10 Sit ups / 30 Second Handstand Hold / Empty Bar Clean Work 1 . Every Minute on the Minute for 20 Minutes: 1st Minute: 1 Clean 2nd Minute: Right # of Handstand Push ups 2 . 3 Rounds For Time: 20 Glute Ham SitContinue reading “WOD Tuesday November 19th”

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Glute Ham Sit Ups / 10 Empty Bar Front Squats 1 . For 5 Sets: 3 Front Squats (Increase Weight as you go) 2 . As Many Rounds as Possible in 15 Minutes: 4 Burpee Box Step Overs 8 Toes to Bar 12Continue reading “WOD Monday November 18th”

Warm up: 10 Back Extensions / 10 Sit ups / 10 Inch Worms / 10 Walking Lunges 1 . 5 Sets of 3 Reps: Sumo Deadlift (Increase weight as you go) *1 Minute on Bike Between sets 2 . For Time: 4, 8, 16, 32 Thruster Burpees over the Bar

Warm up: 20 Mountain Climbers / 5 Reverse Burpees / 10 Empty Bar Strict Press 1 . 5 Sets of 3 Reps: Push Press (increase weight each set) *100 Meter Row after each set 2 . 6 Rounds for Time: 5 Devil Press 10 Glute Ham Sit ups 20 Double Unders

Warm up: 1 Minute on Bike / 10 Ring Rows / 1 Minute bottom of squat As Many Rounds as Possible in 28 Minutes: 200 Meter Run 2 Back Squats 1 Rope Climb 10 Wallballs

Warm up: 10 Air Squats / 30 Second Plank / 10 Sit ups / 30 Second Handstand Hold / Empty Bar Clean Work 1 . Every Minute on the Minute for 20 Minutes: 1st Minute: 1 Clean (Bike in remainder of Minute) 2nd Minute: Right # of Handstand Push ups 2 . For Time: 500Continue reading “WOD Tuesday November 12th”

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Glute Ham Sit Ups / 10 Empty Bar Front Squats 1 . For 5 Sets: 4 Front Squats (Increase Weight as you go) 2 . “Jack“ As many rounds as possible in 20 minutes:10 Push Press @ 115 / 8310 Kettlebell Swings @Continue reading “WOD Monday November 11th”

Warm up: 10 Back Extensions / 10 Sit ups / 10 Inch Worms / 10 Walking Lunges 1 . 5 Sets of 4 Reps: Sumo Deadlift (Increase weight as you go) *1 Minute on Bike Between sets 2 . For Time: 30 Box Step Overs 40 Ring Push ups 30 Box Jump Overs 40 Ring Push upsContinue reading “WOD Friday November 8th”