Workout of the Day (WOD)

Tuesday 10.30.18

Essentials: A. 4 Sets Incline Close Grip Bench Press x 5-7 reps + Tall Kneeling Single Arm Dumbbell Box Shoulder Press x 5-7 per Arm + Weighted Ring Dip x 5-7 reps On the 3 min Marks B. 6 min AMRAP Kettlebell Swing x 10 reps Step Back Lunges x 20 reps Single Unders x

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Monday 10.29.18

Essentials: A. 7 Sets Segmented Power Snatch x 5 reps empty BB , Training Bar, or PVC *Pause 3 sec above knee on First rep, Pause 3 sec bellow knee on Secound rep* On the 90 sec Marks B. For Time: Ring Pull x 15 reps Front Squat x 10 reps 75% Rest 2min Ring

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Saturday 10.27.18

Essentials: A. 15 min EMOM 1. Pike on Box Handstand Push Ups x 3-5 reps 2. Handstand Hold Practice x 1 min 3. Rest 1 min B. 4 Rounds For Time: Russian Kettlebell Swing x 10 reps Inchworms x 10 reps Single Arm Kettlebell Front Rack Carry x 100ft (switch arms at 50ft) Box Jump

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Friday 10.26.18

Essentials: A. 10 Sets Hang Squat Clean x 3 reps On the 90 sec marks *Prioritize Position, balance and stability even if this means a lot lighter weight or no weight at all* B. 10 min EMOM 1. Goblet Squat x 10 reps as heavy as possible 2. Pike Up on Rower x 5-7 reps

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Thursday 10.25.18

Essentials: A. Teams of 2-3 7 min 21-15-9 Partner Deadlift 225 lbs Synchronized Burpees *Remaining Time as many Wall Balls as possible 20/14 B. 2 sets Foam Roll Hamstring x 1 min per side Assisted front Split x 1 min per side Foam Roll Lat x 1 min per side Puppy Dog x 1 min

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Wednesday 10.24.18

Essentials: A. 10 Sets Tempo Overhead Squat x 3 reps @33×1 On the 90 sec marks *Prioritize Position, balance and stability even if this means a lot lighter weight or no weight at all* B. 3 Sets Bike x 600 meters Back Squat x 15 reps Row 250 meters Jumping Pull Up x 10 reps

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Tuesday 10.23.18

Essentials: A. 12min Single Leg Deadlift Build to a Heavy set for 5 reps per leg Tempo @ 31×1 B. 4 Sets Dumbbell Floor Press x 5-7 reps + Standing Landmine Press x 5-7 reps per side + Supine Incline Push Up x 10 reps On the 3min Marks C. 3 Sets Knee Up with

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Monday 10.22.18

Essentials/Fitness/Performance: A. 12 min Front Squat Build Up to a Heavy 5 rep Tempo 22×1 *Heavy is not maximal, heavy is hard but form and positioning are prioritized over weight B. Representation of each number: 7 police officers impacted 6 injured 10/3/18 is the date of the incident 1 officer gave the ultimate sacrifice With

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Saturday 10.20.18

Essentials: A. 12 min EMOM 1. Single Kettlebell Clean x 10 reps per arm 2. Single Arm Ring Pull x 5 reps per arm 3. Barbell Goodmornings x 10 reps 45/35 B. 5 Rounds each for Time on the 3 min Double Dumbbell Hang Power Clean x 10 reps Single Unders x 50 reps Fitness:

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Friday 10.19.18

Essentials: A. 12 min EMOM 1. Hang Squat Clean x 7 reps (PVC, Training Bar, or empty Barbell) 2. 10 Ring Pulls + 15 sec Top Of ring Pull Hold B. For Time: 4-5-6-7-8 Dumbbell Burpee Thruster *Between every set Perform 50 ft Bear crawl.* Fitness: A. 12 min EMOM 1. Squat Clean + Segmented

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Thursday 10.18.18

Essentials/Fitness/Performance: A. 3 sets , max meters each set Row x 30 sec Rest x 30 sec Row x 30 sec Rest x 30 sec Row x 30 sec Rest x 3:30 min B. 3 sets Standing straddle x 2 min Assisted front Split x 1 min per side Saddle x 2 min

Wednesday 10.17.18

Essentials: A. 3 Sets Back Rack Alternating Step Ups x 10 reps Back Rack Alternating Reverse Lunge x 10 reps Build in weight On the 3:30min B. 20 min Amrap Row x 20/15 cal Kettlebell Swing x 15 reps Overhead Squat x 10 reps Box dip x 10 reps Fitness: A. 3 Sets Back Rack

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Tuesday 10.16.18

Essentials: A. 15 min EMOM 1.Dumbbell Deadlift x 10 reps 2. Push Press x 10 reps light to moderate load 3. Seated Box jump x 10 reps r B. Yearly Benchmark ‘Diane’ (scaled) For Time: 21-15-9 Deadlift 135/95 Hand Release Push Up Fitness: A. 15 min EMOM 1.Dumbbell Deadlift x 10 reps 2. Push Press

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Monday 10.15.18

Essentials: A. 12 min EMOM 1. Kettlebell Snatch x 6 reps 2. Double Kettlebell Front Squat x 8 reps 3. Active Recovery (Row/Bike/Run/Ski) B. 2 Sets Alternating Dumbbell Power Snatch x 20 reps Box Step Ups x 20 reps Rest 1 min Right Arm Dumbbell Overhead Step back Lunge x 10 reps Hanging Knee Ups

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Saturday 10.13.18

Essentials: A. 7 Sets Segmented Power Clean x 2 reps empty bar Pause Above Knee 3 sec On the 90 sec Marks B. 5 Rounds For Time: Run x 200 meters Alternating Burpee Kettlebell Clean and jerk x 10 reps 55/35 Run x 200 meters Inch Worm x 10 reps Fitness: A. 7 Sets Segmented

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