Category Archives: Workout of the Day

Warm up: 5 Burpees / 10 Kang Squats / 15 Double Leg Mountain Climbers 1 . 3 Rounds NOT for Time: 10 Calorie Bike 20 Air Squats 5 Back Squats (use same weight for all Rounds) 2 . 3 Rounds NOT for Time: 20 Glute Ham Sit ups to Straight 4 Back Squat (Increase weightContinue reading “WOD Friday March 22nd”

Warm up: 1 Minute on Bike / 5 Behind the Neck Press / 5 Overhead Squats / 5 Heaving Snatch Balance / 5 Hang Muscle Snatch / 5 Hang Snatch 1 . Reps: 3, 3, 3, 2, 2, 2, 1, 1, 1 Snatch *Hold on to bar and increase weight each set 2 . For Time:Continue reading “WOD Thursday March 21st”

Warm up: 1 Minute on Bike / Empty Bar Clean & Clean and Jerk Work As Many Rounds as Possible in 26 Minutes: 1 Clean and Jerk 10 Handstand Push ups 2 Cleans 20 Double Unders

Warm up: 2 Rounds: 50 ft bear crawl / 10 Push ups 1 . Bench Press: *Increase weight each set 10, 8, 6, 4, 2 2 . For Time: 50 Burpees over Rower 1000 Meter Row

Warm up: 1 Minute on Bike / 30 Seconds of Front Rack Stretches / 10 Empty Bar Squats 1 . 5 Sets of 1 Reps: Front Squat 2 .  4 Rounds for Time: 200 Meter Run 15 Toes to bar 10 Shoulder to Overhead

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 10 Air Squats 1 . For Time: 500 Meter Row 2 . For Time: 10 Wollymockers 20 Back Squats 30 Box Jumps Overs 40 Deadlifts 30 Box Jump Overs 20 Back Squats 10 Wollymockers

OPEN WORKOUT TONIGHT AT 6:30 P.M. CLASS. Warm up: 1 Minute on Bike / 5 Behind the Neck Press / 5 Overhead Squats / 5 Heaving Snatch Balance / 5 Hang Muscle Snatch / 5 Hang Snatch 1 . Reps: 3, 3, 3, 2, 2, 2, 1, 1, 1 Snatch *Hold on to bar and increaseContinue reading “WOD Thursday March 14th”

Warm up: 1 Minute on Bike / Empty Bar Clean and Jerk Work Every Minute on the Minute for 18 Minutes: 1st Minute: 1 Clean and Jerk 2nd Minute: Burpee Banger 3rd Minute: Calories on a Machine Every Minute on the Minute for 18 Minutes: 1st Minute: 1 Clean and Jerk 2nd Minute: Burpee OverContinue reading “WOD Wednesday March 13th”

Warm up: 20 Jumping Jacks / 20 Mountain Climbers 1 . Push Jerk for the following sets: *Increase weight as you go 2, 2, 2, 1, 1, 1, 1, 1, 1 2 . For Time: 20, 10, 5 Hang Power Cleans 30, 20, 10 Handstand Push ups 40, 30, 20 GHD Sit ups

Warm up: 1 Minute on Bike / 30 Seconds of Front Rack Stretches / 10 Empty Bar Squats 1 . 5 Sets of 2 Reps: Front Squat 2 .  As Many Rounds as Possible in 8 Minutes: 8 Toes to Bar 16 Double Unders Immediately into; As Many Rounds as Possible in 4 Minutes: EmptyContinue reading “WOD Monday March 11th”