Workout of the Day – Page 21

WOD Tuesday April 14th

Warm up: Shoulder taps / lateral raises 1. Tabata presses 2. Reverse tabata presses 3. 10 Rounds for time: 10 Air squats 8 Pushups

WOD Monday April 13th

Warm up: 400 meter run / Good mornings / Hip Bridges 3 x 15 Bulgarian Split squats or Pistols. Make these hard. 2. 2 Rounds for time: 800 Meter run 25 Hang power cleans

WOD Tuesday April 7th

Every minute on the minute for 12 minutes: 30 second plank 10 Sumo deadlift high pulls 2. Every 2 minutes for 18 minutes: 3 Power cleans 3 Broad jumps 3 Power cleans

WOD Friday April 3rd

Warm up: 20 Single leg hip bridge / 20 good mornings Deadlift 3 x 15 reps 2. 12 Rounds for time: 3 Thrusters 6 Step overs 12 Double unders / 12 Lateral jumps

As most of you know by now we were forced to shut down by the Governor. We will be posting workouts on the website still, and lending equipment to anyone who would like to borrow it. I will be at the gym tomorrow (Saturday) from 11 until 12 to loan what is left to whoeverContinue reading “WOD Saturday March 21st”

WOD Wednesday March 18th

It’s time to get ready for the Havoc Games! Grab a partner and start training! Warm up: 2 Rounds of: Air squats x 12 / pullups x 6 / Box step ups x 3 each leg For time: 10 Thrusters @ 115 / 83 10 Pullups 8 Thrusters @ 135 / 93 12 Pullups 6 ThrustersContinue reading “WOD Wednesday March 18th”

WOD Tuesday March 17th

It’s time to get ready for the Havoc Games! Grab a partner and start training! Warm up: 100′ High skips / 100′ Back pedal / 100′ Karaoke 20 ish minutes to perform: Sled drag x 100′ x 5 efforts. This is for load. Go heavy. 2. For time: 400 meter run 80 sit ups 200 meterContinue reading “WOD Tuesday March 17th”

WOD Monday March 16th

It’s time to get ready for the Havoc Games! Grab a partner and start training! Warm up: 400 meter run or 2 minutes on a thing / Warm up your front squats and snatche Every minute on the minute for 20 minutes: Odds: Front Squat x 1 Evens: Snatch x 1 2. As many roundsContinue reading “WOD Monday March 16th”

WOD Tuesday March 10th

Warm up: lunges / jumping lunges / light banded shoulder work Every 3 minutes for 6 sets: Handstand hold x the right amount of time + The right amount of Kneeling squat jumps ( looking form 90 ish seconds of total work per round ) 2. For time: 20 Hang power cleans 20 Front squatsContinue reading “WOD Tuesday March 10th”

WOD Monday March 9th

Warm up: 400 meter run / 12 GHD Raises / 20 sit ups Every minute on the minute for 20 minutes: Odds: Front Squat x 1 Evens: Snatch x 1 2. Every minute on the minute for 10 minutes: Odds: Dumbbell thrusters x 10 Evens: Pullups x 10 – 20