Workout of the Day (WOD)

Saturday 2.23.19

Essentials: A. 4 Sets Single Arm Dumbbell Bent Over Row x 5-7 reps per Arm -Rest 20 sec- Close Grip Bench Press x 5-7 reps On the 3 min Marks B. 12 min EMOM 1. Box Dip x 8-10 reps 2. Lying Leg Lifts x 10 reps 3. Strict Ring Pull x 8-10 reps 4.

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Friday 2.22.19

Essentials: A. 4 Sets Tempo Overhead Squat x 4,3,2,1 reps Tempo@55×1 Build in weight as reps get lower On the 2:30 min B. 5 Sets 1 min AMRAP Jumping Back Squat x 10 reps No Push Up Burpee Box Jump Overs x AMRAP Rest 1 min Fitness: A. 4 Sets Tempo Overhead Squat x 4,3,2,1

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Thursday 2.21.19

Essentials: A. Teams of 2 Relay 9 min AMRAP Run x 200 meters Rest 1min 7 min AMRAP Run x 400 meters Rest 1min 6 min AMRAP Run x 800 meters *1 Person must complete the whole distance before switching* B. Mobility Seated Forward Fold x 2min Seated Straddle x 2min Saddle x 2min Puppy

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Wednesday 2.20.19

Essentials: A. 15 min EMOM 1. Touch and Go Sumo Deadlift x 5 reps 65% or Greater 2. Touch and Go Hang Power Clean Below Knee x 5 reps 3. Dual Dumbbell Single Leg RDL x 5 reps per leg B. 20 min AMRAP Wall ball x 9 reps Incline Push Up x 6 reps

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Tuesday 2.19.19

Essentials: A. 4 Sets Landmine Twist x 10 reps per side All Sets need to be at moderate weight On the 2:30min B. For Time: 14-12-10-8-6 Squat Clean and Jerk 75/55 *Perform 1 Round of (5 Jumping Pull Ups, 10 Incline Push Ups, 15 Squats) Before each set of Clean and Jerks* Fitness: A. 4

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Monday 2.18.19

Essentials: A. 15min Power Snatch Build in weight to something Moderate and then Perform 7 reps at that weight B. 5 Sets Front Rack Step back Lunge x 10 reps Goblet Squat x 8 reps Burpees x 6 reps On the 2 min Marks Fitness: A. 15min Squat Snatch Build in weight then perform 3

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Saturday 2.16.19

Essentials: A. 4 Sets Dip Negatives x 5-7 reps -Rest 20 sec- Bent Over Dumbbell Row x 5-7 reps per Arm On the 3min Mark B. 14 min AMRAP Strict Shoulder Press x 5 reps Bar Facing Burpee x 5 reps Jumping Pull Ups x 7 reps Bar Facing Burpee x 5 reps Box Dips

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Friday 2.15.19

Essentials: A. 4 Sets Back Squat x 3 reps On the 2:30 min All sets at a steady heavy load B. 3 Rounds For Time: Single Unders x 50 reps Bear Crawl x 100 ft Overhead Squat x 15 reps Fitness: A. 4 Sets Back Squat x 3 reps On the 2:30 min All sets at

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Thursday 2.14.19

Essentials: A. For Time as 2 Person Team: Air Squats x 200 reps Dumbbell Shoulder to Overhead x 150 reps Hang Power Clean x 100 reps Burpee x 50 reps B. Mobility 2 sets Jefferson curl toes elevated x 10 reps PVC Bench shoulder flexion and external rotation x 10 reps Pec Stretch in internal

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Wednesday 2.13.19

Essentials: A. 12 min EMOM 1. Strict Ring Pull x 4-6 reps Adjust rings to make rep range hard 2. Incline Push Up x 4-6 reps Adjust Bar to make rep range hard 3. Jumping Pull Up x 8-10 reps 4. Inch Worm With feet on Box x 3 reps B. 7 Rounds For Time:

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Tuesday 2.12.19

Essentials: A. 3 Sets Front Squat x 3 reps On the 2:30 min All sets at a steady Heavy load B. 3 Sets Landmine Rotational Clean and Press x 7 reps per side On the 3min Marks C. 3 Sets 6 Dumbbell Box Step Overs + 6 Dumbbell Power Cleans + 6 Dumbbell Thruster On

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Monday 2.11.19

Essentials: A. 12 Min Power Clean and Jerk Work up to something moderate and perform 7 singles B. ‘Big Love’ For Time: Wall Ball x 36 reps Barbell Complex x 1 Walking Lunges x 36 reps Barbell Complex x 1 Kettlebell Swing x 36 reps Barbell Complex x 1 Box Step Ups x 36 reps

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Sunday 2.10.19

Essentials: A. 16 min EMOM 1.Hollow Rock x 20 reps 2.Single Arm Dumbbell Row x 5 reps per arm 3.Rower Pike Up x 10 reps 4.Support Hold x 25 sec B. 5 Rounds For Time: Right Arm Floor Press x 5 reps Dual Dumbbell Power Clean x 5 reps Left Arm Floor Press x 5

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Friday 2.8.19

Essentials: A. 4 Sets Turkish Get Up + 100 ft walk x 2 reps per Arm On the 3min Marks B. 4 Sets Barbell on Back Step Back Lunge x 10 reps Moderate to Heavy Weight On the 2:30min C. 3 Sets Overhead Squat x 12 reps Empty Barbell or light weight On the 3

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