Category Archives: Workout of the Day

Warm up # 18 1. Hang squat clean: 3,3,3,3,3 2. 6 Rounds for time of: 4 Hang squat cleans @ 165lbs 12 Wallballs

Warm up # 2 For time: 25 Burpees 20 Step up press @ 20″  with 35/26 lb kettlebell (10 each side) 20 Burpees 20 Bulgarian split squats @ 20″ with 35/26 lb kettlebell in front rack (10 each side) 15 Burpees 20 Sit up to press with 35/26 lb kettlebell (10 each side) 10 BurpeesContinue reading “WOD Wednesday April 24th”

Warm up : Jerk specific warm up 1. Push/Split jerk singles for 25 minutes 2. 3 Rounds for time of: Dumbell snatch x 10 @ 50/35 % of bodyweight (5 each side) Single arm dumbell jerk x 10 @ 50/35% of bodyweight (5 each side) 35 /10lb  Strict pullups x 10 No Kipping!      

Warm up # 4 1. Front Squat: 5,5,5,5,5 2. 3 rounds of max reps in 1 minute of these 3 movements: 135 lb Clusters Pistols Jumping kettlebell sumo deadlifts @ 2 pood Rest 1 minute after the jumps before you start the next round of clusters.

Warm up of your choice ROY Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations.HeContinue reading “WOD Friday April 19th”

Warm up #5 1. As many Rope climbs as possible in 5 minutes You start the 5 minutes with 10 Tire Flips @ 450 lbs or 320 lbs / 245 lbs 2. As many Rounds as possible in 12 minutes of: 6 Ring Dips 6 Thrusters @ 115 lbs/ 80 lbs

Warm up # 9 1. Push press: 3,3,3,3,3 2. 4 rounds for time of: 75/53 lb Hang power snatch x 15 Lateral barbell jumps x 30 (double count) Read this

Warm up # 20 1. Back squat 2 reps every minute on the minute for 10 minutes. 2. As many rounds and reps as possible in 10 minutes of: 800 meter run 155 lb Front squat x 20 Bar muscle ups x 30

Warm up # 24 For time: 50 Box jumps @ 24″ 50 Jumping pullups 50 Kettlebell swings @ 1 pood (American) 50 Walking Lunges 50 Knees to elbows 50 Push press, 45 pounds (don’t drop empty barbells) 50 Back extensions 50 Wall ball shots 20/14 50 Burpees 50 Double unders

Warm up of your choice 1. Max handstand pushups x 3 sets – rest 3 minutes between sets 2. Every minute on the minute for ten minutes : 8,10 or 12  burpees. If you can’t get 8 ,10 or 12, commit to the number you get on your first set. Whatever number you choose youContinue reading “WOD Friday April 12th”