Category Archives: Workout of the Day

Warm up: 2 minutes of double unders As many rounds as possible in 20 minutes of: Pullups x 15 Hold 135lb barbell overhead x 1 minute 135lb front squat x 10

Warm up # 19 1. Turkish get up, 1,1,1,1,1 2. 2 rounds for time of: 275 Deadlift x 15 Plyo hand hops x 30 (double count) (get in pushup position and hop your hands in and out of a 2 foot square) Lateral barbell jumps x 45 (double count)

Warm up # 1 “Pearl” For time: 20 Muscle ups 20 Overhead squats @ 135 30 Glute ham sit ups 30 Chest to bar pullups 40 Box jumps 30″ box 40 one leg burpees (alternating 20 for each leg)

Warm up # 2 1. Back squat: 5,5,3,3,30 2. For time: 20,15,10,5 Handstand pushups Wallballs

Warm up of your choice 3 rounds for time of: 10 hang power cleans @135 15 Knees to elbows 20 Pullups

Warm up # 18 “Culbreth” For time: 1 Double under 1 Thruster @ 65lbs/45lbs 2 Double unders 2 Thrusters @ 65lbs/45lbs Continue adding 1 double under and 1 thruster every round until you reach 20 of each movement. At the end of round 5 do 5 burpees. At the end of round 10 do 10Continue reading “WOD Thursday December 2nd”

Today is the 1st, rent is due. Thanks. Warm up : 2 rounds of swiming frog x 20 Ab wheel x 20 1. Deadlift 5,5,3,3,10 2. Weighted pullup: 1,1,1,1,1 3. 500 meter row max Read this: http://well.blogs.nytimes.com/2010/11/24/phys-ed-the-benefits-of-weight-training-for-kids/?ref=health

Warm up # 24 1. Strict press: 5,5,3,3,10 2. 3 rounds for time of: 95 lb power snatch x 10 95lb bench press x 20

Warm up # 3 “The Slinger” For time: 200 meter run 10 Deadlifts @1.5 bodyweight 200 meter run 20 Pullups 200 Meter run 30 Kettlebell swings @ 1.5/1  pood 200 meter run 40 Medicine ball cleans 20/14 lb 200 meter run 50 Hand release pushups 200 meter run 60 Double unders

Warm up of your choice 1. Windmill: 5,5,5,5,5 2. 3 rounds for time of: 205 Back squat x 15 Wallballs x 15