Category Archives: Workout of the Day

Warm up # 11 1. Weighted dips: 3,3,3,3,3 2. For time: 400 meter run 40 pushups 300 meter run 30 pushups 200 meter run 20 pushups 100 meter run 10 pushups

Warm up: Ab wheel x 20 pushups x 20 1. Push press: 5,5,5,5,5 2. For time: 40 Calories on rower 30 Handstand pushups 20 kettlebell snatches @ 1.5 pood 10 Push presses @ 3 /4 bodyweight

Warm up : 3 rounds: Sotts press x 10 Air squats x 10  1. Overhead squat: 3,3,3,3,3 2. For time: 40 Glute ham sit ups 30 Pullups 20 2 pood kettlebell swings 10 Overhead squats @ 3/4 bodyweight  

Warm up of your choice 1. Weighted pullup: 3,3,3,3,3 2. 6 rounds each for time of: 6 Deadlifts @ 65% of 1 rep max 6 Burpees 3 Deadlifts @ 65% of 1 rep max 3 Burpees Rest 2 minutes between rounds  

Warm up # 13 1. One arm barbell snatch : find 1 rep max 2. Complete 5 rounds of: Dumbell farmers walk x 50 meters Dumbell hang clean x 5 reps Shoulder to overhead x 5 reps Try and increase the weight on each set. Each set is done straight through without putting down theContinue reading “WOD Thursday March 22nd”

Warm up # 25 “Fight gone bad” In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are: Wall-ball: 20 pound ball, 10 ft target. (Reps) SumoContinue reading “WOD Wednesday March 21st”

Warm up: 30 second hand stand hold x 3 1. Strict press:1,1,1,1,1 2. “Amanda” 9,7,5 reps for time of: Muscle ups 135lb Snatch

Warm up # 17 1. Back Squat: 5,5,5,5,5 2. “Fran” 21,15,9 reps for time of: 95 lb Thruster Pullups  

Warm up of your choice Every minute on the minute for 20 minutes perform: 4 Wallballs 3 Pullups 2 Wallballs 1 Pullup  

Warm up : snatch balance x 30 reps with empty bar or lighter 1. Hang Snatch: 1,1,1,1,1,1,1,1,1,1 2. 3 rounds for time of: 3/4  Bodyweight bench press x 12 One legged burpees x 24 (alternate legs on each rep)                        Sometimes you can keep the bar a little too close.