Category Archives: Workout of the Day

Warm up: 2 Minutes on a machine / 3 Rounds of: 3 BTN Push press / 3 Heaving snatch balance / 3 Snatch pull / 3 Hang snatch 20 Rounds for Time: 1 Snatch 2 Muscle Ups 4 Burpee Box Step Overs 8 Sit ups

Warm up: 50 Ft Bear Crawl, 10 Sit ups, 30 Second plank, 10 Sit ups 1 . 5 Sets of 2 Reps: Strict Press 2 . 8 Rounds For Time: 1 Power Clean + 2 Hang Cleans + 3 Jerks 200 Meter Run

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