Category Archives: Workout of the Day

Warm up: 10 Burpees / Empty bar snatch warm up 1 . Hang Power Snatch: (for the following sets, Use wave loading for your weights. Ex: 3 @ 135, 2 @ 155, 1 @ 175, 3 @ 155, 2 @ 175, 1 @ 195) 3, 2, 1, 3, 2, 1 Power Snatch: 3, 2, 1,Continue reading “WOD Tuesday May 21st”

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 10 Empty Bar Front Squats 1 . Front Squat: 4, 4, 3, 3, 2, 2, 1 *Increase Weight Each Set 2 .  For Time: 800 Meter Run 40 Burpee Pull ups 400 Meter Run 20 Burpee Pull ups

Warm up: 100 Meter Run / 10 Good Mornings / 10 Sit ups / 10 Mountain Climbers 1 . 5 sets of 1 rep: Deadlift 2 . For Time: 50 Calorie Bike 100 Sit ups 200 Mountain Climbers

Warm up: 10 Sit ups / 10 Push ups / 10 Sit ups / 30 Second Handstand hold or plank 1 . Push Press: 5, 4, 4, 3, 3, 2, 2 *Increase Weight Each Set 2 . Every 3 Minutes for 5 Sets: 100 Meter Run 10 Devil Press

Warm up: 20 Mountain Climbers / 20 Sit ups / Empty Bar Clean and Jerk Work As Many Rounds as Possible in 40 Minutes: 10 Calories on a Machine 1 Clean and Jerk 10 Push ups on Barbell 1 Clean and Jerk 10 Toes to Bar 1 Clean and Jerk

Warm up: 10 Burpees / Empty bar clean warm up 1 . Hang Clean: (for the following sets, Use wave loading for your weights. Ex: 3 @ 135, 2 @ 155, 1 @ 175, 3 @ 155, 2 @ 175, 1 @ 195) 3, 2, 1, 3, 2, 1 Clean: 3, 2, 1, 3, 2,Continue reading “WOD Tuesday May 14th”

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 10 Empty Bar Front Squats 1 . Front Squat: 5, 4, 4, 3, 3, 2, 2 *Increase Weight Each Set 2 .  For Time: 50 Wallballs 400 Meter Run 30 Pullups

Warm up: 100 Meter Run / 10 Good Mornings / 10 Sit ups / 10 Mountain Climbers 1 . 5 sets of 2 reps: Deadlift 2 . As Many Rounds as Possible in 10 Minutes: *Increase by 1 rep each round Box Jump Hang Clean + Shoulder to Overhead OR Hang Snatch

Warm up: 10 Sit ups / 10 Push ups / 10 Sit ups / 30 Second Handstand hold or plank 1 . Strict Press: (Last week of Strict Press) 4, 3, 3, 2, 2, 1, 1, 1 *Increase Weight Each Set 2 . For Time: 20, 18, 16, 14, 12, 10, 8, 6, 4, 2Continue reading “WOD Thursday May 9th”

Warm up: 100 Meter Run / Empty Bar Snatch warm up Every Minute on the Minute for 40 Minutes: 1st Minute: Calories on a Machine 2nd Minute: Snatch + Hang Snatch 3rd Minute: Burpees over bar 4th Minute: Rope Climb