Category Archives: Workout of the Day

Warm up: 1 Minute on Bike / 10 Leg Swings / 10 Good Mornings / 10 Push ups / 10 Bench Sit ups 1 . Every 3 Minutes for 6 Sets: (Increase weight as you go) 3 Deadlifts 1 Bench Press 2 . 2 Rounds for Time: 50 Wallballs 25 Pull ups

Warm up: 10 Inch Worms / 10 Ring Rows / 5 Burpee Bangers 1 . Superset: (Increase weight or decrease bands as you go) 5, 5, 3, 3, 2 Weighted or Strict Pull ups 5, 5, 3, 3, 2 Weighted or Strict Dips 2 . For Time: 5 Rope Climbs 10 Handstand Push ups 15 OverheadContinue reading “WOD Thursday January 16th”

Warm up: 20 Jumping Jacks / 20 Mountain Climbers / 10 Sit ups / 10 Empty Bar Power Cleans Every Minute on the Minute for 36 Minutes: 1st Minute: 12 down to 1 Calorie Row (Decrease by 1 Calorie Per Round) 2nd Minute: 6 Hang Power Cleans 3rd Minute: 5-10 Glute Ham Sit ups

Warm up: 200 Meter Run / 10 Good Mornings / 5 Empty Bar Behind the Neck Press / 5 Empty Bar Overhead Squats / 5 Empty Bar Hang Power Snatch / 5 Empty Bar Hang Full Snatch 1 . Every 2:00 for 6 Sets: 1 Snatch + 1 Hang Snatch (Increase weight as you go)Continue reading “WOD Tuesday January 14th”

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Glute Ham Sit Ups / 10 Empty Bar Front Squats 1 . Every 4 Minutes for 4 Sets: 10 Front Squats *increase weight each set 2 . 3 Rounds For Time: 20 Sumo Deadlift High pulls with a kettlebell 15 Calorie Bike 10Continue reading “WOD Monday January 13th”

Warm up: 1 Minute on Bike / 10 Leg Swings / 10 Good Mornings / 10 Push ups / 10 Bench Sit ups 1 . Every 3 Minutes for 6 Sets: (Increase weight as you go) 3 Deadlifts 2 Bench Press 2 . As Many Rounds as Possible in 10 Minutes: 100 Meter Row Hang Power CleanContinue reading “WOD Friday January 10th”

Warm up: 10 Inch Worms / 10 Ring Rows / 5 Burpee Bangers 1 . Superset: (Increase weight or decrease bands as you go) 5, 5, 3, 3, 2 Weighted or Strict Pull ups 5, 5, 3, 3, 2 Weighted or Strict Dips 2 . For Time: 20, 15, 10, 5 Front Squat Reverse Burpees

Warm up: 50 Ft Bear Crawl / 10 Burpees / 10 Ring Rows / Empty Bar Power Clean and Jerks Every 3 Minutes for 11 Rounds: Rounds 1, 2, 3: 15 Calorie Bike 15 Burpees Round 4: Rest Rounds 5, 6, 7: 6 Power Clean and Jerks 12 Pull ups Round 8: Rest Rounds 9,Continue reading “WOD Wednesday January 8th”

Warm up: 200 Meter Run / 10 Good Mornings / 5 Empty Bar Behind the Neck Press / 5 Empty Bar Overhead Squats / 5 Empty Bar Hang Power Snatch / 5 Empty Bar Hang Full Snatch 1 . Every 2:00 for 8 Sets: 1 Snatch + 1 Hang Snatch (Increase weight as you go)Continue reading “WOD Tuesday January 7th”

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Glute Ham Sit Ups / 10 Kang Squats 1 . Find a Max: Back Squat 2 . For Time: 50 Double Unders 50 Sit ups 50 Double Unders 25 Double Kettlebell Clean 50 Double Unders 50 Sit ups 50 Double Unders