Workout of the Day (WOD)

Athlete Spotlight: Markie Deal

Name: Markie Deal  Age: 29 Occupation: Accounts Receivable Hometown: Dacula  Which class time do you usually attend?: 12:30pm  Favorite WOD: Any AMRAP that doesn’t include BB snatches  Favorite CF Movement: Devils Press  Least Favorite CF Movement: Barbell Snatches (I’m terrible at them!) 3RM Back Squat: 135 lbs  1RM Deadlift: 205 lbs  Favorite Food: Mexican  Favorite

Read More

Monday 8.3.20

Prep: 2 Sets Bike x 15 sec sprint Banded Psoas March x 10 reps Goblet RNT Split Squat x 7 per leg Single arm ring pull x 7 per arm Essentials: A. 3 Sets Body weight Bulagrian Split Squat x 8-10 per leg *To make this harder don’t add weight , slow the tempo down.

Read More

Saturday 8.1.20

Prep 2 Sets Frog walk x 25 ft Bottoms up kettlebell press x 7 per arm Banded around knees squat x 10 reps Sorsean Hold x 30-60 sec Essentials: A. 2 Sets (Kettlebell Complex) Dual Kettlebell Russian swing x 8 reps Dual kettlebell Front Squat x 8 reps Dual Kettlebell Thruster x 8 reps On

Read More

Friday 7.31.20

Prep 2 Sets Barbell Goodmornings x 10 reps barbell or light load Banded High Pulls x 20 reps Muscle Snatch x 10 reps barbell or light load Squat Pull down x 20 reps Essentials: A. 6 min Emom Touch and go Power Snatch x 6 reps 6min Emom Bent Over Barbell Row x 6 reps

Read More

Wednesday 7.29.20

Prep 2 Sets Row x 200 meters Wall walk x 1-3 reps Crossbody Single arm DB Deadlift x 7 reps per side Inchworm extended Walkouts x 3-5 reps Seated jumps or kneeling Jumps x 7 reps Essentials: A. 3 Sets Sled Pull x 50 meters Build in weight On the 3 min Marks B. 6

Read More

Tuesday 7.28.20

Prep 2 Sets Bear crawl x 25ft Band Pull a parts x 20 reps Bike x 15 sec sprint PVC or empty Barbell Behind the neck Sots Press x 10 reps Essentials: A. 7 min Emom Overhead Squat x 3-5 reps light load B. 3 Sets not for time: Close Grip Bench Press x 5-7

Read More

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

Read More

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.

Read More

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%

Read More

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

Read More

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

Read More

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

Read More

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

Read More

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

Read More