Category Archives: Workout of the Day

Warm up: 2 Minutes on a machine / 10 GHD Raises / 10 GHD sit ups / 5 GHD Raises / 5 GHD sit ups 1 . For 10 Minutes: 30 Seconds of work 30 Seconds of rest 1st Minute: Pistols 2nd Minute: Toes to bar 2 . For Time: 50 Double Unders 25 HandstandContinue reading “WOD Friday December 23rd”

Warm up: 2 Minutes on a machine / 3 Rounds of: 3 BTN Push press / 3 Heaving snatch balance / 3 Snatch pull / 3 Hang snatch 1 . Every 30 Seconds for 10 Sets: 1 Hang Snatch (full squat and stay at same weight for each rep) 2 . Every Minute on the MinuteContinue reading “WOD Thursday December 22nd”

Warm up: 2 Minutes on a machine / 3 Rounds of: 3 muscle  clean / 3 front squat / 3 hang clean Every Minute on the Minute for 40 Minutes: 1st Minute: 2 Cleans 2nd Minute: High Box Jump 3rd Minute: Muscle up 4th Minute: Rest/Add Weight to bar

Warm up: 2 Rounds of: 12 plate presses / 12 banded tricep push downs / 12 ring rows 1 . Seated Strict Press: 5 Sets of 2 Reps 2 . One set of Max Reps Regular Strict Press @ 50-60% last set of 2 3 . For Time: 400 Meter Run 30 Pull ups 20Continue reading “WOD Tuesday December 20th”

Warm up: 2 Minutes on a Bike; 2 Rounds: 5 Behind the Neck Press, 5 Behind the Neck Jerks, 5 Empty Bar Overhead Squats 1 . Overhead Squat: 4 Sets of 8 Reps *Increase Weight Each Set 2 . 3 Rounds for Time: 10 Deadlifts 20 push ups on barbell 30 Sit ups

Warm up: 2 Minutes on a machine / 10 GHD Raises / 10 GHD sit ups / 5 GHD Raises / 5 GHD sit ups 1 . For 10 Minutes: 30 Seconds of work 30 Seconds of rest 1st Minute: Single Legged Step up 2nd Minute: Toes to bar 2 . 2 Rounds For Time:Continue reading “WOD Friday December 16th”

Warm up: 2 Minutes on a machine / 3 Rounds of: 3 muscle clean / 3 front squat / 3 hang clean / 3 push press 1 . Find a Max: Clean and Jerk 2 . For Time: 1, 2, 3, 4, 5, 6 Muscle ups 2, 4, 6, 8, 10, 12 Handstand Push ups 4, 8,Continue reading “WOD Thursday December 15th”

Warm up: 3 Rounds of: 30 second bike 10 pushups / 10 air squats For Time: 5 Power Cleans 100 Sit ups 6 Power Cleans 90 Air Squats 7 Power Cleans 80 Push ups 8 Power Cleans 70 Ring Rows 9 Power Cleans 60 Walking Lunges 10 Power Cleans 50 Burpee Pull ups

Warm up: 2 Rounds of: 12 plate presses / 12 banded tricep push downs / 12 ring rows 1 . Seated Strict Press: 5 Sets of 3 Reps 2 . One set of Max Reps Regular Strict Press @ 50-60% last set of 3 3 . As Many Rounds As Possible in 15 Minutes: 200Continue reading “WOD Tuesday December 13th”

Warm up: 2 Minutes on a Bike; 2 Rounds: 5 Behind the Neck Press, 5 Behind the Neck Jerks, 5 Empty Bar Overhead Squats 1 . Overhead Squat: 6 Sets of 6 Reps *Increase Weight Each Set 2 . For Time: 2000 Meter Row 100 Double Unders 50 Pull ups