Category Archives: Workout of the Day

Warm up: 20 Jumping Jacks / 5 Hang Power Clean / 5 Hang Full Clean / 5 Front Squats 1 . Every Minute on the Minute for 20 Minutes: 1st Minute: 1 Clean 2nd Minute: Calories on a Bike 2 . For Time: 10 Power Cleans 200 Meter Run 10 Power Cleans

Warm up: 1 Minute on Bike / 10 Kang Squats / 10 Sit ups / 5 Empty Bar Behind the Neck Press / 5 Empty Bar Overhead Squat 1 . 10, 8, 6, 4, 2 (Increase weight as you go, Try to end a little heavier then last week) Overhead Squat 2 . As ManyContinue reading “WOD Monday September 23rd”

Warm up: 10 Good Mornings / 30 second plank / 10 Mountain Climbers / 30 Second Plank 1 . Superset for 7 Sets: 2 Deadlifts One set of Ab Wheel Rollouts (Pick Right # for you) 2 . As Many Rounds as Possible in 12 Minutes: 12 / 9 Calorie Bike 6 Pull ups 3Continue reading “WOD Friday September 20th”

GYMNASTICS CLASS WITH COACH TAYLOR! TODAY @ 6:00 A.M. & 5:30 P.M. Warm up: 10 Inch Worms / 20 Mountain Climbers / 10 Empty Bar Strict Press / 10 Sit ups 1 . Superset for 7 Sets: 2 Strict Press One set of Handstand Push ups (Pick Right # for you) 2 . For Time:Continue reading “WOD Thursday September 19th”

Warm up: 1 Minute on Bike / 30 Second Handstand Hold / 10 Air Squats / 10 Ring Rows Every Minute on the Minute for 40 Minutes: 1st Minute: Wall Walk 2nd Minute: 3 Front Squats 3rd Minute: Muscle Up 4th Minute: 100 Meter Run

Warm up: 20 Jumping Jacks / Empty bar Clean and Jerk Work 1 . Every Minute on the Minute for 20 Minutes: 1st Minute: 2 Cleans + 1 Jerk 2nd Minute: Calories on a Bike 2 . 2 Rounds for Time: 40 Sit ups 30 Double Unders 20 Burpees

Warm up: 1 Minute on Bike / 10 Kang Squats / 10 Sit ups / 5 Empty Bar Behind the Neck Press / 5 Empty Bar Overhead Squat 1 . 10, 8, 6, 4, 2 (Increase weight as you go) Overhead Squat 2 . For Time: 800 Meter Run 40 Hanging Knee Raises 20 HangContinue reading “WOD Monday September 16th”

Warm up: 10 Good Mornings / 30 second plank / 10 Mountain Climbers / 30 Second Plank 1 . Superset for 6 Sets: 3 Deadlifts One set of Ab Wheel Rollouts (Pick Right # for you) 2 . For Time: 20, 15, 10, 5 Pull ups Shoulder to Overhead *Run 200 Meters after each set

GYMNASTICS CLASS WITH COACH TAYLOR! TODAY @ 6:00 A.M. & 5:30 P.M. Warm up: 10 Inch Worms / 20 Mountain Climbers / 10 Empty Bar Strict Press / 10 Sit ups 1 . Superset for 6 Sets: 3 Strict Press One set of Handstand Push ups (Pick Right # for you) 2 . As ManyContinue reading “WOD Thursday September 12th”

Warm up: 100 Meter Run / Empty Bar Snatch Warm up 30 Rounds for Time: 1 Snatch 1 Rope Climb 10 Double Unders