Workout Of The Day

  • 8/11/18 - 180811

    Group Warm up 

    Group Mobility 




    WOD ( Workout of the day ) 

    Running intervals 

    400m run - Rest 2 minutes 

    600m run - Rest 3 minutes 

    1200m run - Rest 4 minutes 

    1600m run ( 1 mile ) - Rest 5 minutes

    1600m run ( 1 mile ) - DONE!! 

    *Score is total time including the rest periods. Track your distance times for your own record.  


  • 8/10/18 - 180810

    Group Warm up 

    Group Mobility 




    Strength 

    Four sets of: 

    Power cleans x 3 

    - Rest 10 seconds - 

    Tall box jumps x 1.1.1.1.1 

    - Rest 5 seconds between each jump - 

    *Rest three minutes after each set! 


    WOD ( Workout of the Day ) 

    Teams of 2, for time: 

    50 Calorie assault bike 

    50 Alternating dumbbell snatch ( 50/35lbs ) 

    50 Toe to bar 

    40 

    40 

    40 

    30 

    30 

    30 

    etc.. All the way down to 10. 

    *Split work however your team wants. 


  • 8/9/18 - 180809

    Group Warm up 

    Group Mobility 




    WOD ( Workout of the Day ) 


    Every 10 minutes, for 40 minutes - 4 rounds. 

    500m row 

    400m run 

    30 Slam balls ( 40/20lbs ) 

    10 Thrusters 

    RX+ ( 135/95lbs ) 

    RX ( 95/65lbs ) 

    *Score is total working time throughout the 4 rounds. 

  • 8/8/18 - 180808

    Group Warm up 

    Group Mobility 




    Strength 

    3 sets of:

    Single arm dumbbell row x 8 each arm - Rest 30 seconds. 

    Hollow Hold x :45 seconds - Rest 30 seconds. 


    WOD ( Workout of the Day ) 

    For quality: 

    Every minute on the minute, for 12 minutes. 

    10 Russian kettlebell swings  ( 70/53lbs ) 

    5 burpees 


  • 8/7/18 - 180807

    Group Warm up 

    Group Mobility 




    Strength 

    every 2 minutes, for 16 minutes - perform 3 strict press. Build over the first 4 sets and finish with a heavy 4 sets.


    WOD ( Workout of the Day ) 

    8 minute AMRAP 

    10 Push press (115/75) 

    30 Double unders 

    15 sit ups (RX+ GHD) 


  • 8/6/18 - 180806

    Group Warm up 

    Group Mobility 



    Strength 

    A.) 10 minutes to build to a heavy back squat.

    B.) Every 2 minutes, for 6 minutes - perform 3 squats @ 75% of todays heavy single.


    WOD ( Workout of the Day ) 

    5 rounds for time: 

    10 Deadlifts RX (185/125lbs) 

    20 Wall balls (20/14lbs) 

    RX+ 225/135lbs Lv2. 155/105lbs 

  • 8/4/18 - 180804

    Group Warm up 

    Group Mobility 




    WOD ( Workout of the Day ) 

    8 minute AMRAP 

    8 strict handstand push ups 

    16 Dumbbell snatch (50/35lbs) 

    -Rest 4 minutes- 

    7 minute AMRAP 

    15 Push ups 

    12 Box jumps - 30/24" 

    9 Pull ups 

    -Rest 4 minutes - 

    6 minute AMRAP 

    Row for calories 

    **Your score will be total rounds and reps for both workouts and total calories rowed. 

  • 180803

    Group Warm up 

    Group Mobility 




    Strength 

    Every 3 minutes, for 15 minutes - perform 3 front squats. Build to something heavy for the day!


    WOD ( Workout of the Day ) 

    9 minute AMRAP 

    10 Thrusters - RX (75/55lbs) 

    8 Toe to bar 

    12 Sit ups 



  • 8/2/18 - 180802

    Group Warm up 

    Group Mobility - 20 minutes of general mobility with the group. 



    WOD ( Workout of the Day ) 
    30 minutes for total distance - Kettlebell ruck ( 53/35lbs ) 
    *Every minute on the minute, stop and perform 5 American swings. The goal of the workout is to cover as much ground as possible without dropping the bell! Time to dig deep and keep moving.  



  • 8/1/18 - 180801

    Group Warm up 

    Group Mobility 




    Strength 

    Bench press - 5x5. Rest 2 minutes between sets, build to a heavy 5 for the day. 


    WOD ( Workout of the Day ) 

    "Death race" 

    5 rounds for time: *12 minute time cap. 

    15/12 Calorie bike 

    10 Burpees 

    **This workout should be short and intense! Don't hold back. 


  • 7/31/18 - 180731

    Group Warm up 

    Group Mobility



    Strength 

    Deadlifts 

    1.) 5 @75% 

    2.) 3 @ 80-85% 

    3.) 1 @ 85-90% 

    4.) 5 @ 85% 

    5.) 3 @ 85-90% 

    6.) 1 @ 90%+ 


    WOD ( Workout of the Day ) 

    For time: *15 minute time cap. 

    150 Double unders 

    75 Calorie row 

    50 Dumbbell step overs - 24/20" RX (55/35lbs) 

  • 7/30/18 - 180730

    Group Warm up 

    Group Mobility 




    Strength 

    Back squat - Perform one heavy rep every minute on the minute, for 12 minutes. You will have 5 minutes to work up to a starting weight. 


    WOD ( Workout of the Day ) 

    For time: *22 minute time cap. 

    30 Ground to overhead (95/65lbs) Lv. 2 (75/55lbs) 

    30 Pull ups 

    400m run 

    20 Ground to overhead 

    20 Pull ups 

    400m run 

    10 Ground to overhead 

    10 Pull ups 

    400m run 


  • 7/28/18 - 180728

    Group Warm up 

    Group Mobility 




    Every 5 minutes, for 30 minutes. 


    500m row 

    5 Deadlifts - RX+ 315/205lbs RX 275/185lbs 

    10 Burpees over the bar 

    *Score is slowest and fastest rounds. 

  • 7/27/18 - 180727

    Group Warm up 

    Group Mobility 




    Strength 

    10x2 Bench press - rest 60/90 seconds between sets. Build to a heavy double for the day!


    WOD ( Workout of the Day ) 

    4 rounds for time: 

    10 Bench press - RX 65/50% of todays best double. 

    2 rope climbs 

    200m run 

RSS Feed

W.O.D. Archive