Workout of the Day (WOD)

Monday 7.27.20

Prep 2 Sets Run x 200 meters Single arm KB drop Lunge to knee up x 5 per leg Bike x 60 sec Banded Lat Pull Down x 7 reps Essentials: A. 2 Sets Dual kettlebell Front Rack Walking Lunges x 12 steps -Right into- Dual Kettlebell Front Rack Squat x 12 reps Moderate to

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Saturday 7.25.20

Prep 2 Sets Single arm DB Farmers carry x 100ft per arm Banded Bent Over Pull A Aparts x 10 reps Band Squat Clamshell x 10 reps Essentials: A. 3 Sets Turkish get Up x 3 reps per arm Rest 30 sec Rope Hang x 15-20 sec of work On the 3 min marks B.

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Friday 7.24.20

Prep 8min Emom 1.Barbell or light Load Kane Squat x 7 reps 2.squat Twist and Reach x 7 reps per side 3.Barbell or Light Load Hang Muscle Snatch + Overhead Squat x 7 complexes 4.bike Sprint x 15 sec Essentials: A. 6 Sets Segmented Snatch Deadlift + Hang Power Snatch from below the knee 40-50%

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Thursday 7.23.20

Prep 2 Sets Banded Monster Walk x 14 steps forward / 14 step backwards Banded side shuffle x 14 step per side Band Pull threw x 28 reps Essentials: A. Hero WOD (scaled) ‘Keithroy Maynard’ 5 rounds for time Box Step Ups x 44 reps 24/20 Incline Push Ups x 12 reps Air Squats x

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Wednesday 7.22.20

Prep 2 rounds Single arm Kettlebell Suitcase Deadlift x 5 per arm Wall walk x 2-3 reps Dual Dumbbell Hang Power Clean x 10 reps Row x 10 Hard strokes @ Damper 8-10 Essentials: A. 8 min EMOM 1.Handstand Hold or Pike Hold x 20 sec 2.Single Leg banded RDL x 7 reps per leg

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Tuesday 7.21.20

Prep: 2 Sets Snatch Grip Can Opener x 10 reps Row x 30 sec Barbell or light Load Snatch Grip Overhead step back lunge x 5 reps per leg Bike x 30 sec 3 Muscle Snatch + 3 OHS Essentials: A. 3 Sets 7-10 reps Unbroken Complex (Hang Power Snatch + Overhead Squat ) Increase

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Monday 7.20.20

Prep 2 Sets Bike x 30 sec RNT Step Back Lunge x 7 per leg Bike x 30 sec Plank Kettlebell Pull threw x 7 per arm Essentials: A. 3 Sets Mixed Rack Deficit Dual Kettlebell Step Back Lunge x 8 per leg On the 2:30 min B. 12 Sets Speed Front Squat x 2

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Saturday 7.18.20

Prep 2 Sets Overhead Dual KB carry x 100ft Banded plate walk Overs x 5 per side Band around Knees Dual Kettlebell Squat x 10 reps Essentials: A. 3 Sets Half Kneeling Kettlebell Windmill x 3 reps per arm Rest 30 sec Piston Kettlebell row x 10 reps per arm On the 3 min marks

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Friday 7.17.20

Prep: 6 min Emom 1.Single arm Russian Kettlebell swing x 12 per arm 2.bike Sprint x 15 sec Essentials: A. 8 min Hang Dumbbell snatch x 8 reps Every 30 seconds (16 sets) Switch arms every set *Keep weight light and snappy B. 12 Sets Speed Back Squat x 2 reps 40-50% Seated Vertical Jump

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Thursday 7.16.20

Prep: 2 Sets Banded side plank clam shell x 7 reps per side Banded side shuffle x 14 step per side Banded around Knees Squats x 7 reps Essentials: A. 3 Sets Barbell Hip thrust x 5 Reps Heavy load on all three sets, pause at the top of each rep for 5 sec +

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Wednesday 7.15.20

Prep: 2 Sets Single KB Sumo Deadlift x 5 reps Single KB Single Leg RDL x 5 reps per leg Single KB single arm Russian Swing x 5 per arm Single KB single arm Hang Cleanx 5 per arm Single KB single arm Push Press x 5 per arm *First set light and snappy, increase

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Tuesday 7.14.20

Prep: 2 Sets Run x 30 sec Snatch Grip Can Opener x 10 reps Row x 30 sec Prisoner Squat to Kneel x 5 reps Bike x 30 sec 3 Muscle Snatch + 3 OHS Essentials: A. 12 min In five sets build up to a heavy not maximal Hang Power Snatch + 2 Overhead

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Monday 7.13.20

Prep: 2 Sets Row x 30 sec Sorsean Hold x 30-60 sec Bike x 30 sec Single arm plank on rings or ground x 20-30 sec per arm Essentials: A. 3 Sets Dual Kettlebell Front Rack curtsy Box Step Ups x 16-20 Steps *Light to moderate load* + Rower Hamstring Curl x 8-12reps On the

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Saturday 7.11.20

Prep 2 Sets Overhead Single arm KB carry x 50ft per arm Banded plate walk Overs x 5 per side Plate squat x 10 reps Essentials: A. 3 Sets Turkish get Up x 3 reps per arm Rest 30 sec Heavy Dumbbell Farmers Carry x 100ft On the 3 min marks B. 3 Sets Touch

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Friday 7.10.20

Prep 9 min Emom 1.Row or Bike x 15 sec sprint 2.Reverse Plank with reach x 5 per side 3.4 Hang Muscle Snatch + 4 Hang Power Snatch Essentials: A. 6 Sets Segmented Snatch Deadlift + Hang Power Snatch 40-50% On the 90sec Marks B. 3 Sets Back Squats x 6,5,4 Tempo 32X1 Tough Loads

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