Category Archives: Workout of the Day

Warm up: 10 Burpees / Empty bar clean warm up 1 . Hang Power 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 Power Clean: 3, 2, 1,Continue reading “WOD Tuesday May 7th”

Warm up: 1 Minute on Bike / 5 Behind the Neck Push Press / 5 Back Squats / 5 Behind the Neck Push Jerk / 5 Overhead Squats 1 . Overhead Squat: (Last week of OHS) 4, 3, 3, 2, 2, 1, 1, 1 *Increase Weight Each Set 2 .  For Time: 40 Thrusters 400Continue reading “WOD Monday May 6th”

Warm up: 100 Meter Run / 10 Good Mornings / 10 Sit ups / 10 Mountain Climbers 1 . 5 sets of 3 reps: Deadlift 2 . Every Minute on the Minute for 20 Minutes: (5 Sets of Each) 1st Minute: Parallette Pass Though 2nd Minute: Right Arm Turkish Get up 3rd Minute: Left ArmContinue reading “WOD Friday May 3rd”

Warm up: 10 Sit ups / 10 Push ups / 10 Sit ups / 30 Second Handstand hold or plank 1 . Strict Press: 4, 4, 3, 3, 2, 2, 1 *Increase Weight Each Set 2 . 3 Rounds For Time: 10 Front Squat 15 Handstand Push up 20 Calorie Row

Warm up: 20 Mountain Climbers / Empty Bar Snatch warm up 20 Rounds for Time: 1 Clean and Jerk 2 Muscle Ups or 4 Pull ups 4 Burpee Box Jump Overs 8 Glute Ham Sit ups

Warm up: 10 Burpees / Empty bar snatch warm up 1 . Every 1:30 for 10 Sets: *increase weight as you go 1st 5 Sets: Power Snatch + Hang Power Snatch 2nd 5 Sets: Full Snatch + Hang Full Snatch 2 . As Many Rounds as Possible in 6 Minutes: 6 Kneeling Squat Jumps 6Continue reading “WOD Tuesday April 30th”

Warm up: 1 Minute on Bike / 5 Behind the Neck Push Press / 5 Back Squats / 5 Behind the Neck Push Jerk / 5 Overhead Squats 1 . Overhead Squat: 4, 4, 3, 3, 2, 2, 1 *Increase Weight Each Set 2 .  For Time: 400 Meter Run 30, 25, 20, 15 PushContinue reading “WOD Monday April 29th”

Warm up: 100 Meter Run / 10 Good Mornings / 10 Sit ups / 10 Mountain Climbers 1 . 5 sets of 4 reps: Deadlift 2 . 5 Rounds for Time: 3 Wall Walks 6 Handstand Push ups 12 Box Step Overs

Warm up: 10 Sit ups / 10 Push ups / 10 Sit ups / 30 Second Handstand hold or plank 1 . Strict Press: 5, 4, 4, 3, 3, 2, 2 *Increase Weight Each Set 2 . For Time: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Burpee Banger Calorie Row

Warm up: 20 Mountain Climbers / Empty Bar Snatch warm up For Time: 800 Meter Run 80 Sit ups 8 Snatches 600 Meter Run 60 Power Wallballs 6 Snatches 400 Meter Run 40 Toes to Bar 4 Snatches 200 Meter Run 20 Wallballs 2 Snatches