Category Archives: Workout of the Day

Warm up: 10 Kang Squats / 10 Sit ups / 10 Empty Bar squats 1 . Every Three Minutes for Two Sets: 3 Front Squats + 6 Back Squats Then, Every Three Minutes for Two Sets: 2 Front Squats + 4 Back Squats Then, Every Three Minutes for Two Sets: 1 Front Squats + 2Continue reading “WOD Monday March 27th”

Warm up: 10 Good Mornings / 10 Glute Ham Sit ups / 10 Back extensions 1 . 5 Sets of 2 Reps: Deadlift 2 . As Many Rounds as Possible in 14 Minutes: 60 Double Unders 40 Walking Lunges 20 Ring Rows

Warm up: 2 Minutes on any machine, Empty bar snatch or clean and jerk warm up 1 . Every Minute on the Minute for 20 Minutes: 1st Minute: Your Favorite Olympic Lift 2nd Minute: Rope Climb 2 . For Time: 60 Push ups 30 Handstand Push ups

Warm up: 20 Jumping Jacks, 10 Ring Rows, 20 Jumping Jacks, 10 Mountain Climbers Every Minute on the Minute for 27 Minutes: Minute 1: Pull ups Minute 2: 1 Thruster Minute 3: Pull ups Minute 4: Bike Minute 5: Pull ups Minute 6: 2 Power Clean and Jerks Minute 7: REST Minute 8: 1 ThrusterContinue reading “WOD Wednesday March 22nd”

Warm up: 50 Ft Bear Crawl, 10 Sit ups, 30 Second plank, 10 Sit ups 1 . 5 Sets of 3 Reps: Strict Press 2 . 4 Rounds For Time: 10 Hang Cleans 8 Push Press 18 Calorie Row

Warm up: 10 Kang Squats / 10 Sit ups / 10 Empty Bar squats 1 . Every Three Minutes for Two Sets: 3 Front Squats + 6 Back Squats Then, Every Three Minutes for Two Sets: 2 Front Squats + 4 Back Squats Then, Every Three Minutes for Two Sets: 1 Front Squats + 2Continue reading “WOD Monday March 20th”

Warm up: 10 Good Mornings / 10 Glute Ham Sit ups / 10 Back extensions 1 . 5 Sets of 3 Reps: Deadlift 2 . For Time: 40 Glute Ham Sit ups 80 Double Unders 30 Bench Press 40 Double Unders 20 Bench Press 15 Glute Ham Sit ups

Warm up: 400 Meter Run, 10 Ring Rows, 20 Air Squats 1 . Max: 500 Meter Row 2 . As Many Rounds as possible in 10 Minutes: 5 Step Overs holding Dumbbells 10 Burpee Pull ups Immediately into, As Many Rounds as Possible in 5 Minutes: 5 Burpee Step Overs holding Dumbbells 10 Pull ups

Warm up: 2 Minutes on a machine / 3 Rounds of: 3 muscle  clean / 3 front squat / 3 hang clean  15 Rounds for Time: 1 Clean and Jerk 2 Muscle Ups 2 Wall Walks 4 Toes to Bar

Warm up: 50 Ft Bear Crawl, 10 Sit ups, 30 Second plank, 10 Sit ups 1 . 5 Sets of 4 Reps: Strict Press 2 . For Time: 100 Walking Lunges 80 Sit ups 60 Kettlebell Swings 40 Wallballs 20 Calorie Bike