Workout of the Day (WOD)

Wednesday 1.23.29

• Please try to attend all four Benchmark days on Monday, Tuesday, Wednesday and Friday. If you miss a day, you can make it up on Thursday or Saturday. But please let the coach know before class. • We want to celebrate your accomplishments in class! If you hit a personal record, ring the bell

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Tuesday 1.22.19

• Please try to attend all four Benchmark days on Monday, Tuesday, Wednesday and Friday. If you miss a day, you can make it up on Thursday or Saturday. But please let the coach know before class. • We want to celebrate your accomplishments in class! If you hit a personal record, ring the bell

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Monday 1.21.19

• Please try to attend all four Benchmark days on Monday, Tuesday, Wednesday and Friday. If you miss a day, you can make it up on Thursday or Saturday. But please let the coach know before class. • We want to celebrate your accomplishments in class! If you hit a personal record, ring the bell

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Saturday 1.19.19

Essentials: A. 10 min EMOM 1.Handstand hold attempts / kick ups 2. Rower Hamstring Curl x 10 reps B. 7 Sets Ball Slam x 9 reps Hang Power Snatch x 7 reps Burpee x 5 reps On the 2 min marks Fitness: A. 10min EMOM 1.Handstand Hold x 40 sec or Handstand Walk x 25-50

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Friday 1.18.19

Essentials: A. 4 Sets (3 Squat Clean + 2 Front Squat + Split Jerk ) On the 2:30 min B. Compare to 6/11/18 Scaled #2 20 min AMRAP Burpee Pull Up x 2 reps Push Up x 4 reps Kettlebell Swing x 8 reps 70/55 Scaled #3 20 min AMRAP Burpee Jumping Pull Up x

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Thursday 1.17.19

Essentials: A. 30 min AMRAP Teams Of 3 (1 person must complete whole rounds before switching) Assault Bike x 9/7 cal Hand Over Hand Sled Pull x 100 ft empty Farmers Carry x 100ft Dumbbell Deadlifts x 10 reps B. Mobility 3 Sets Scorpion x 20 reps Butterfly Wall Reach x 10 reps Frogger x

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Wednesday 1.16.19

Essentials: A. 9 min AMRAP Power Snatch x 3 reps Wall Ball x 9 reps B. 5 Sets Farmers Carry Dumbbell Box Step Ups x 5 reps per leg On the 3min Marks Fitness: A. 9 min AMRAP Squat Snatch x 3 reps 115/75 Wall Ball x 9 reps 20/14 RX+: 135/95 B. 5 Sets

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Tuesday 1.15.19

Essentials: A. For Time: 10-9-8-7-6-5-4-3-2-1 Back Squat Floor Press Jumping Pull Up B. 3 Sets Single Leg Dumbbell RDL x 7 reps per leg Hollow Rock x 20 reps On the 3min Fitness: A. For Time: 10-9-8-7-6-5-4-3-2-1 Back Squat 155/105 Floor Press 50/35 Pull Up RX+ (back squat body weight)(70/50)(Strict Pull Up) B. 3 Sets

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Monday 1.14.19

Essentials: A. 15 min EMOM Stone Over Shoulder x 1 rep B. 5 Sets Single Unders x 30 reps Dumbbell Hang Clean and Jerk x 5 reps Burpees x 6 reps On the 2min Marks Fitness: A. 15 min EMOM Stone Over Shoulder x 1 rep B. 5 Sets Double Unders x 30 reps Hang

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Friday 1.11.19

Essentials: A. 15 min EMOM Min 1-5 – Barbell Bent Over Row x 8-12 reps Min 6-10 – Hanging Knee Raises x 8-12 reps Min 11-15 – Ring Pull x 8-12 reps B. 13 min AMRAP Box Step Over x 25 reps 24/20 Sit Up x 15 reps Dumbell Man Maker x 5 reps Fitness:

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Thursday 1.10.19

Essentials: A. 3 Sets Row x 200 meters @1100/950 Cal per hour pace Rest 1 min Row x 400 meters @1000/850 Cal per hour pace Rest 90 sec Row x 600 meters @900/750 Cal per hour pace Rest 2 min B. Mobility 3 Sets Scorpion x 20 reps Butterfly Wall Reach x 10 reps Frogger

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Wednesday 1.9.19

Essentials: A. 5 sets Speed Back Squats x 4 reps 55% or lower + Depth Vertical Jump x 1.1.1.1.1 On the 2min Marks B. 7 Sets Dual Dumbbell Snatch x 3 reps per Arm Dual Dumbbell Overhead Step Back Lunge x 3 reps per Arm Burpee x 6 reps On the 2min Marks Fitness: A.

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Tuesday 1.8.19

Essentials: A. 4 Sets Bench Press x 6-8 reps@Tempo 40×0 Rest 30 sec Strict Archer Ring Pull x 6-8 reps @ Tempo 40×0 On the 2:30 min B. 15 min EMOM Min 1-5 – 7 Touch and Go Dual Dumbbell Push Press Min 6-10 – 3 Sumo Deadlift High Pull Min 11-15 – 5 Touch

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