Category Archives: Workout of the Day

Warm up: tuck jumps, lunges, push ups 1 . Power clean: New max 2 . Every Minute on the Minute for 20 Minutes: 1st Minute: 5 Deadlifts 2nd Minute: 1 Rope Climb 3rd Minute: 10 Box Jump Overs 4th Minute: Rest

Warm up: wrist stretches, air squats, sit ups 1 . Front squat: 6 x 1 @ 90% 2 . 2 Rounds For Time: 10 Power Snatches 15 Toes to Bar 20 Calorie Bike

Warm up: 2 min bike, 10 burpees As Many Rounds As Possible in 30 Minutes: 400 Meter Run 20 Wall balls 10 Burpee pull ups

Warm up: planks, push ups, sit ups, russian twists 1 . Push press: New max 2 . 10 Rounds For Time: 5 Handstand push ups 10 Double unders

Warm up: good mornings, sit ups, air squats 1 . Back squat: New max 2 . For Time: 1000 Meter Row 50 Burpees

Warm up: Tuck jumps, strict pull ups, sit ups 1 . Power clean: 8 x 1 @ 95 – 100% 2 . For Time: 12, 10, 8, 6, 4, 2 Power Snatch Run Between Each Set. Pick a distance.

Warm up: bottom of squat hold, sit ups, mountain climbers 1 . Front squat: 3 x 2 @ 95% 2 . For Time: 50 Burpee box jump overs 50 Calories

Warn up: air squats, push ups, sit ups 15 Rounds For Time: 3 Thrusters 6 Glute Ham sit ups or Toes to bar 15 Double Unders

Warm up: planks, push ups, lunges 1 . Push press + Jerks: 3 x 1 @ 95 – 100% (end each set of push presses with 2 jerks) 2 . For Time: 15 Cleans 30 Pull ups 60 Lateral Barbell jumps 30 Pull ups 15 Cleans

The Gym is Open from 9:00am-1:00pm. Classes at 10:30am and 12:00pm. Warm up: bottom of squat hold, air squats, good mornings 1 . Back squat: 5 x 1 @ 95% 2 . Sisson Complete as many rounds as possible in 20 minutes of:1 rope climb5 burpees200-meter run If you’ve got a 20-lb. vest or bodyContinue reading “WOD Monday July 4th”