Workout of the Day (WOD)

Monday 12.14.20

Prep 2 Sets Single leg wall sit x 15 sec per leg Ostrich Walk x 20 meters Alternating Low Cossack Squat Switch x 7 per leg Essentials A. 3 Sets Landmine rotational clean x 7 per side Landmine Hack Squat x 7 per side Landmine Single Leg RDL x 7 per side On the 3

Read More

Saturday 12.12.20

Prep 2 Sets Single arm opposite Leg Plank x 15 sec per side Plank Rock x 15 reps Bottom of Bench Dip hold x 20-30 sec Essentials A. 3 Sets Tall kneeling Kettlebell press R x 3 reps Tall kneeling Kettlebell Windmill R x 3 reps Rest 20 sec Tall kneeling Kettlebell press L x

Read More

Friday 12.11.20

Prep 2 Sets Perfect stretch walk x 10 reps Under switch to Crab Reach x 10 reps No Pushup burpee x 10 reps Essentials A. 3 Sets Back Squat x 5 reps Rest 20 sec Lunge Jump x 16 reps as high as possible Rest 20 sec Assault Bike x 25 sec sprint On the

Read More

Thursday 12.10.20

Prep 9min Emom 1.Scorpion Taps x 10 reps 2.Kettlebll Halo x 5 reps per direction 3.Straight Leg Crab walk x 25 ft forward 10 backwards Essentials A. 3 Sets Half Kneeling Goblet Press on right leg x 5 reps Half Kneeling Goblet Press on Left Leg x 5 reps Rest 20 sec Kneeling Kettlebell Diamond

Read More

Wednesday 12.9.20

Prep 2 Rounds Single Unders x 45 sec Alternating Cossack Squat x 4 reps per side with 3 sec pause on each rep Quadruped Alternating Shoulder taps x 10 per side Essentials A. 12 min practice this complex at a light to moderate load Hang Power snatch Above the Knee + Hang Power Snatch Below

Read More

Tuesday 12.8.20

Prep 9min emom 1.Bear Crawl x 25 feet forward and 25 feet backwards 2.Side Plank Switch x 6-8 per side 3.Push Up to Toe Touch x 10 reps Essentials A. 4 Sets Standing Shoulder press x 6-8 reps tempo 21×1 Rest 20 sec Incline Push Up x 10-15 reps as fast as possible On the

Read More

Monday 12.7.20

Prep 2 Sets Single leg wall sit x 15 sec per leg Ostrich Walk x 20 meters Alternating Cossack Squat x 10 per leg Essentials A. 3 Sets Dual Dumbbell Romain Deadlift x 10 reps Dual Dumbbell Split squat x 10 reps per side Single Dumbbell Hip Thrust x 10 reps On the 3 min

Read More

Saturday 12.5.20

Prep Trees and Lumber Jacks Essentials A. ‘If 2020 was a WOD’ Partner chipper For time : Power clean x 60 reps Row x 60 cal Shoulder to overhead x 50 reps Wall ball x 50 reps Front rack Step back Lunge x 40 reps Toes to Bar x 40 reps Thruster x 40 reps

Read More

Friday 12.4.20

Prep 6 min 1.Row x 15 sec hard 2.Complex (4 Air Squats + 4 Jump Squats + 4 Step back lunges per leg) Essentials A. 3 Sets Back Squat x 7 reps Rest 20 sec Squat Jump x 15 reps as high as possible Rest 20 sec Assault Bike x 30 sec sprint On the

Read More

Thursday 12.3.20

Prep 2 Sets Scorpion Heal Taps x 10 reps Ring Face Pulls x 10 reps pause 2 sec at top of each rep Crab walk x 10 meter forward 10 backwards Essentials A. 3 Sets 90/90 Kettlebell Tricep Extension x 7 reps Ring Bicep Curl x 7 reps 90/90 Kettlebell Pull Over x 7 reps

Read More

Wednesday 12.2.20

Prep Rower Fish Game Essentials A. 12 min practice this complex at a light to moderate load Power Snatch + Hang Power snatch Above the Knee + Hang Power Snatch Below the knee B. 3 Sets Heavy Kettlebell Swing x 15 reps Boat Hold x 20 sec Broad Jump x 9 reps Row x 250

Read More

Tuesday 12.1.20

Prep 2 Sets Quadruped crawl x 10 meters forward 10 backwards Reverse Plank to Side Plank Switch x 5 per side Extended Arm wall Plank x 20-30 sec Essentials A. 3 Sets Alternating Dual Kettlebell Gorilla Row x 8 reps per arm Rest 15 sec Body Row x 10-15 reps as fast as possible On

Read More

Monday 11.30.20

Prep 2 Sets Bike x 30 sec Single leg wall sit x 15 sec per leg Low Switch Cossack Squat x 8 per leg Essentials A. 3 Sets Landmine low Cossack Squat x 7 per side Landmine Goblet Reverse Lunge x 7 per side Landmine Push Press x 7 per side On the 3 min

Read More