Workout of the Day (WOD)

Saturday 12.22.18

Essentials: A. 4 Sets Snatch Deadlift x 5 reps @Tempo 2020*35% of Deadlift* Rest 20 sec Snatch Grip Romanian Deadlift x 3 reps*35% of Deadlift* Rest 20 sec Hang Power Snatch x 3 reps *Empty Barbell* On the 4min Marks B. 7 rounds For Time: Box Dip x 10 reps Incline Push up x 10

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Overnight Oats

INGREDIENTS 1/4 cup quaker oats 1/2 cup original almond milk 1/2 banana 1/2 tsp chia seeds 1/2 cup blueberries Pinch cinnamon 1/2 scoop Ascent vanilla protein powder 1 tablespoon chopped pecans (OPTIONAL) INSTRUCTIONS Place all ingredients (except nuts) in jar or bowl and stir Cover and refrigerate overnight Add your chopped pecans and enjoy a

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Friday 12.21.18

Essentials: A. 15min 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. 5 min AMRAP 85% Run x 150 meters Burpee x 7 reps Goblet Squat x 5 reps Rest 2min 5 min AMRAP 85%

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Thursday 12.20.18

Essentials/Fitness/Performance: Granite Games Throwdown WOD 1 and 2 WOD 1 10 min Find 5 rep Max Front Squat -Rest 10min- WOD 2 15 min AMRAP Scaled: Single unders x 150 reps Ring Row x 30 reps Dumbbell Shoulder to Overhead x 30 reps 35/20 Hanging Knee Raises x 30 reps Single unders x 150 reps

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Wednesday 12.19.18

Essentials: A. 5 sets Speed Back Squats x 4 reps 45% or lower + Depth Vertical Jump x 1.1.1.1.1 On the 2min Marks B. For Time: 10-8-6-4-2 Alternating Arm Dumbbell Power Snatch 3-6-9-12-15 Hanging Knee Ups Fitness: A. 5 sets Speed Back Squats x 4 reps 50% or lower + Depth Box Jump x 1.1.1.1.1

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Tuesday 12.18.18

Essentials: A. 15 min to Find 1 Rep Max Shoulder to Overhead B. 3 Rounds For time Row x 500 meters Sit Up x 20 reps Deadlift x 7 reps 75% Fitness: A. 15 min to Find 1 Rep Max Shoulder to Overhead B. 3 Rounds For time Row x 500 meters Sit Up x

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Monday 12.17.18

Essentials: A. 5 Sets Speed Front Squat x 4 reps 50% + Kettlebell Front Rack Bottom of Squat Hold x 30 sec On the 2 min Marks B. 8 Sets Pausing Power Clean (2 rep below the knee + 2 rep above the knee) Use empty Barbell On the 90 sec Marks C. 3 Sets

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Saturday 12.14.18

Essentials: A. 3 Sets Pike Hold On Box x 20 sec + Hollow Flutter Kicks x 30 reps On the 2:30 min Mark 3 Sets Incline Push Up with shoulder tap x 6-8 per arm + Plank Push Up x 10-12 reps On the 2:30 min Mark B. 4 Sets Snatch Deadlift x 5 reps

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Friday 12.14.18

Essentials: A. 4 Sets Deadlift x 5 reps @Tempo 2020*50% of Deadlift* Rest 20 sec Romanian Deadlift x 3 reps*50% of Deadlift* Rest 20 sec Hang Squat Clean x 3 reps *Empty Barbell* On the 4min Marks B. Compare to : 6/19/18 Scaled: For Time: Jumping Pull Ups x 100 reps Incline Push Ups x

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Thursday 12.13.18

Essentials: A. 16 min AMRAP Teams of 2 Power Clean x 32 reps Burpee Box Step Over x 32 reps 24/20 Shoulder to Overhead x 32 reps V-Ups x 32 reps *1 Person working at a time* B. Mobility Single Leg Saddle x 1 min per side Lizard x 1 min per side Standing Straddle

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Wednesday 12.12.18

Essentials: A. 8 Sets Pausing power Snatch (1 rep below the knee + 1 rep above the knee) + 2 Overhead Squats Empty barbell On the 90 sec Marks B. 20 min AMRAP Row x 300 meters Burpee x 20 reps Dumbbell Box Step Overs x 10 reps Fitness: A. 8 Sets Pausing Snatch (1

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Tuesday 12.11.18

Essentials: A. 15 min EMOM Min 1-5 – 3 Sumo Deadlift High Pull Min 6-10 – 5 Touch and Go Deadlifts Min 11-15 – 7 Touch and Go Dual Dumbbell Push Press *Each set add weight* B. 5 Sets Each For Time: Run x 200 Meters Wall Balls x 10 reps Shoulder to Overhead x

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Tuesday 12.11.18

Essentials: A. 15 min EMOM Min 1-5 – 3 Sumo Deadlift High Pull Min 6-10 – 5 Touch and Go Deadlifts Min 11-15 – 7 Touch and Go Dual Dumbbell Push Press *Each set add weight* B. 5 Sets Each For Time: Run x 200 Meters Wall Balls x 10 reps Shoulder to Overhead x

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Monday 12.10.18

Essentials: A. 5 Sets Speed Front Squat x 4 reps 45% + Kettlebell Front Rack Bottom of Squat Hold x 30 sec On the 2 min Marks B. 7 Rounds For Time: Dual Dumbbell Power Clean and Jerk x 3 reps Burpee Jumping Pull Up x 3 reps Single Unders x 30 reps Fitness: A.

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