Category Archives: Workout of the Day

Warm up: 15 GHD sit ups/ 15 back extensions/ 5 empty bar strict press/ 5 empty bar push press/ 5 empty bar jerks 1 . For 4 Sets: 2 Jerks from rack *Increase weight each set 2 . 4 Rounds for Time: 200 Meter Row 15 Wallballs 10 Handstand Push ups 5 Burpees over rower

Warm up: 100 Meter Run / 10 Banded Good Mornings / 100 Meter Run / 10 Glute ham sit ups Every Minute on the Minute for 36 Minutes: 1st Minute: 3 Deadlifts 2nd Minute: Muscle up 3rd Minute: Bike 4th Minute: Rest

Warm up: 2 Minutes on a machine / 8 Empty bar hang cleans / 8 Empty bar front squats 1 . For 10 Sets: 1 Hang Clean + Clean (increase weight each set) 100 Meter Jog after each set 2 . As Many Rounds as Possible in 10 Minutes: 5 Strict Press 10 Sit upsContinue reading “WOD Tuesday June 27th”

Warm up: 2 Minute on bike/ Front Rack Stretches/ 10 Empty Bar Front Squats / 30 Second Bottom of Squat hold 1 . Find a Max: Front Squat 2 . For Time: “Fran” 21, 15, 9 Thrusters @ 95 / 63 Pull ups

Warm up: 20 Mountain Climbers / 20 jumping jacks 1 . For 10 Reps Each Side: Turkish Get up *Increase weight if you can 2 . For Time: 800 Meter Run Then, 3 Rounds of: 5 Wall Walks 50 Double Unders

Warm up: 15 GHD sit ups/ 15 back extensions/ 5 empty bar strict press/ 5 empty bar push press/ 5 empty bar jerks 1 . For 6 Sets: 2 Jerks from rack *Increase weight each set 2 . For Time: 50 Glute Ham Sit ups 40 Wall balls 30 Calorie Row 20 Toes to barContinue reading “WOD Thursday June 22nd”

Warm up: 2 Minutes on Bike / 10 Ring Rows / 5 Tuck Jumps / 10 Push ups 15 Rounds for Time: 1 Rope Climb 2 Power Cleans 3 Handstand Push ups 4 Box Jump Overs

Warm up: PVC Pull throughs/ 8 Empty bar hang snatch / 8 Empty bar overhead squat 1 . For 10 Sets: 1 Hang Snatch + Snatch (increase weight each set) 100 Meter Jog after each set 2 . For Time: 10, 20, 30, 40 Ball Slams Medicine Ball Sit ups *100 Ft Walking Lunge afterContinue reading “WOD Tuesday June 20th”

Warm up: 2 Minute on bike/ Front Rack Stretches/ 10 Empty Bar Front Squats / 30 Second Bottom of Squat hold 1 . 5 Sets of 2 Reps: Front Squat 2 . As Many Rounds as Possible in 14 Minutes: 7 devil presses 7 pull ups 7 dumbbell thrusters 7 pull ups

Warm up: 1 Minute on bike/ 10 Banded Good Mornings/ 10 sit ups/ 50ft bear crawl / 10 sit ups 1 . Superset for 5 sets: 6 Pendlay Row 50 ft Sled Push or pull 2 . As Many Rounds as Possible in 10 Minutes: *Increase each by 2 reps per round Hang Power SnatchContinue reading “WOD Friday June 16th”