Category Archives: Workout of the Day

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

Warm up: 10 Back Extensions / 10 Sit ups / 10 Air squats 1 . 1 Sets of 20 Reps: Front Squat 2 . 5 Rounds for Time: 5 Clean and Jerks 15 Pull ups

Warm up: 10 Good Mornings / 10 Sit ups / 10 Back extensions 1 . 5 Sets of 4 Reps: Deadlift 2 . For Time: 30, 20, 10 Kettlebell Clean and Jerks 200 Meter Run 30, 20, 10 Kettlebell Taters 200 Meter Run

Warm up: 400 Meter Run, 10 Ring Rows, 20 Air Squats 1 . Every 4:00 for 3 Sets: 400 Meter Row 2 . As Many Rounds as possible in 14 Minutes: 7 Thrusters 7 Toes to Bar 7 Handstand Push ups 7 Box Jumps

Warm up: 2 Minutes on a machine / 3 Rounds of: 3 BTN Push press / 3 Heaving snatch balance / 3 Snatch pull / 3 Hang snatch Every Minute on the Minute for 36 Minutes: 1st Minute: 1 Snatch 2nd Minute: Rope Climb 3rd Minute: 1 Snatch 4th Minute: Bike

Warm up: 50 Ft Bear Crawl, 10 Sit ups, 30 Second plank, 10 Sit ups 1 . 5 Sets of 5 Reps: Strict Press 2 . 3 Rounds for Time: 12 Hang Power Cleans 6 Bar Facing Burpees 3 Muscle ups

Warm up: 10 Back Extensions / 10 Sit ups / 10 Air squats 1 . 2 Sets of 15 Reps: Front Squat 2 . For Time: 100 Sit ups 100 Empty Bar Shoulder to Overhead 100 Air Squats *break up the reps however you want

The Havoc Games is this Saturday March 4th at the Manatee Strength Expo! Come Check it Out! The Gym is Closed TOMORROW Saturday March 4th! Warm up: 10 Good Mornings / 10 Sit ups / 10 Back extensions 1 . 5 Sets of 5 Reps: Deadlift 2 . 5 Rounds not For Time: 10 lateralContinue reading “WOD Friday March 3rd”

The Havoc Games is this Saturday March 4th at the Manatee Strength Expo! Come Check it Out! Warm up: 400 Meter Run, 10 Ring Rows, 20 Air Squats 1 . Every 3:00 for 4 Sets: 350 Meter Row 2 . For Time: 30, 20, 10 Hang Power Snatch Burpees over the Bar