Workout of the Day (WOD)

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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Thursday 7.9.20

Prep 2 Sets Side Plank Twist x 10 per side Banded Squat x 10 reps with pause at bottom Pike Leg Lifts x 6-8 reps Banded Monster Walk x 10 step forward / 10 step step back Essentials: A. 4 Sets Band Between Knee Barbell Hip Thrust x 8 reps Build to a heavy Rest

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Wednesday 7.8.20

Prep 2 Sets Row x 10 hard strokes damper between 8-10 Seated Box Jump x 10 reps Single arm Sumo Kettlebell Deadlift x 5 reps per arm Handstand hold or Pike Hold x 30-40 sec Essentials: A. Not for time: Deadlift x 7 reps Seated on Floor Dual Dumbbell Strict Press x 5-10 reps Rest

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Tuesday 7.7.20

Prep 2 Sets Run x 30 sec Snatch Grip Can Opener x 10 reps Row x 30 sec Squat Twist and reach x 10 reps Bike x 30 sec Pausing at Bottom (3 sec) OHS x 5 reps Essentials: A. 3 Sets (Hang Power Snatch + Overhead Squat) x 6,5,4 unbroken complexes Build in weight

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Monday 7.6.20

Prep 2 Sets Bike x 15 sec hard pace Hollow Body Hold x 30-40 sec Bike x 15 sec hard pace Top of the Ring Pull Hold x 30-40 sec Essentials: A. 3 Sets Landmine Overhead 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 7.4.20

Prep 12 min Emom 1.Goblet Curtsy Step Back Lunge x 8 per leg 2.Push Up with alternating shoulder tap x 8 reps 3.No Push Up Burpee x 8 reps as fast as possible Essentials: A. ‘July 4th 1776’ For time: 7 rounds Alternating Single arm Devils Press x 4 reps Incline Push Ups x 17

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Friday 7.3.20

Prep 2 Sets Row or Bike x 30 sec Reverse Plank with reach x 5 per side Bent Over Band Pull Aparts x 7 reps Hang Muscle Snatch x 10 reps Essentials: A. 3 Sets Touch and Go Power Snatch x 10, 8, 6 reps On the 2:30 min Build in weight each set. Use

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Thursday 7.2.20

Prep 2 Sets Run or Row x 1 min Snatch Grip Can Opener x 10 reps Squat Twist and reach x 10 reps Pausing at Bottom (3 sec) OHS x 5 reps Essentials: A. 5 Sets Snatch Deadlift + Segmented Snatch Deadlift On the 90 sec marks B. 8 min Amrap 1.Kettlebell Single arm Glute

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Wednesday 7.1.20

Prep 3 Sets Row x 10 hard strokes Seated Box Jump x 10 reps Skater Jump x 5 reps per leg Essentials: A. 6 Sets 2 Power Clean + 4-5 Push Press On the 90 sec mark B. 3 Sets Sumo Deadlift x 8 reps Tempo 30×1 Light to moderate load + Plank on Elbows

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