Workout Of The Day

  • 4/21/18 - 180421 Free Community workout

    10:00am Free Community Workout! looking forward to seeing some new faces!! 

  • 4/20/18 - 180420

    Group Warm up 

    Group Mobility 




    Strength - 15 minutes to find a new 5 rep max front squat! +5/10lbs heavier than last attempt. 



    WOD ( Workout of the Day ) 

    Teams of 2, 3 rounds for time. 

    400m run ( together ) 

    30 HSPU 

    40 Alternating dumbbell snatch ( 50/35lb) 

    50 Calorie bike 


  • 4/19/18 - 180419

    Group Warm up 

    Group Mobility 



    WOD  ( Workout of the Day ) 

    15/12 Calorie row 

    15 Toe to bar 

    25 Push ups 

    10 Shuttle runs 

    25 Dumbbell deadlifts ( 50/35lb ) 

    40 Burpees 

    1.) 3:00 AMRAP - rest 1 minutes 

    2.) 6:00 AMRAP - rest 2 minutes

    3.) 9:00 AMRAP - rest 3 minutes 

    THEN 

    4.) COMPLETE THE CHIPPER FOR TIME 

    ** complete 1,2,3 and 4 in that order - your score is total reps throughout the first 3 parts and time for part 4.  



  • 4/18/18 - 180418

    Group Warm up 

    Group Mobility 




    Strength 

    Front squat - 5x2 @ 80-90% of Mondays weight - rest as needed.


    WOD ( Workout of the Day ) 

    For time: 

    21 - 15 - 9 

    Shoulder to overhead - 115/80lb 

    Pull ups 

    Box jumps ( 24/20") 

  • 4/17/18 - 180417

    Group Warm up 

    Group Mobility 




    Skill 

     15 minutes learning double unders! If you have double unders do the extra during this time. 


    WOD ( Workout of the Day ) 

    14 minute AMRAP 

    60 Double unders 

    50 Calorie row 

    40 sit ups 

    30 Russian Kettlebell swings - 70/53lb. 


    EXTRA: 

    4x8-12 GHD Raises 

    4x6-8 Front rack barbell box step ups 

    *Rest as needed between movements! 

  • 4/16/18 - 180416

    Group Warm up 

    Group Mobility 




    Strength

     5 x 5 Front squats @ 90% of previous 5 rep max - rest 2/3 minutes between sets.


    WOD ( Workout of the Day ) 

    5 Rounds for total reps: 

    on a 2 minute clock, complete 15 burpees. With the remaining time complete as many slam balls as possible - 40/20lb. 

    - Rest 1:30 between rounds - 

    *Score is total number of slam balls completed! 



  • 4/14/18 - 180414

    Group Warm up 

    Group Mobility 




    WOD ( Workout of the Day ) 

    In a team of 2 - complete 30 rounds ( 15 each ) 

    5 bench press 

    10 Dumbbell bent over rows ( 5R/5L) 

    10 Calorie row / ski 

  • 4/13/18 - 180413

    Group Warm up 

    Group Mobility 




    Strength 

    15 minutes to find a new 5 rep max back squat - rest as needed between lifts.


    WOD ( Workout of the Day ) 

    Teams of 2 - 18 minutes to get as far as possible! if you finish start back from the top. 

    300 Double unders or singles 

    150 Wall ball shots ( 20/14lb ) 

    75 Toe to bar 

    50 Handstand push ups 

    25 Bar muscle ups / burpee pull ups 

    300 Double unders 


  • 4/12/18 - 180412

    Group Warm up 

    Group Mobility 




    WOD ( Workout of the Day ) 


    Todays workout will be written on the board! looking forward to seeing everyone in class. 

  • 4/11/18 - 180411

    Group Warm up 

    Group Mobility 




    Strength 

    5x2 Back squat @ 80 - 90% of Mondays load - rest as needed between sets.


    WOD ( Workout of the Day ) 

    Teams of 2, for time. Break reps however you see fit! 

    Assault bike calories 200/150 

  • 4/10/18 - 180410

    Group Warm up 

    Group Mobility 




    Skill - 15 minutes learning rope climbs! The coach will lead the athletes through progressions. 


    WOD ( Workout of the Day ) 

    For time: 

    21 - 15 - 9 

    3 - 2 - 1 

    Push press - RX+ 135/95lb / RX 95/65lb 

    Rope climbs - RX+ legless 

    * 21 push press then 3 rope climbs, 15 push press then 2 rope climbs etc.. 


    EXTRA: 10 minutes smashing your quads - 5R/5L 



  • 4/9/18 - 180409

    Group Warm up 

    Group Mobility 




    Strength 

    5x5 Back squat @ 90% of 5RM - rest 2/3:00 minutes between sets.


    WOD ( Workout of the Day ) 

    For time: 16 minute time cap. 

    50 - 40 - 30 - 20 -10 - American KB swings / RX+ 70/53lb RX 53/35lb 

    10 - 10 - 10 - 10 - 10 - KB box step ups ( alternate legs every rep ) 

    *Every time the kettlebell is dropped or set down perform 5 burpees. 

  • 4/7/18 - 180407

    Group Warm up 

    Group Mobility 




    WOD ( Workout of the Wod ) 

    *Team of 2, for time! Break reps however you see fit, however both athletes must perform the run together!! 

    Run 400m 

    40 Calorie row 

    40 Hang power cleans - RX 135/95lb Lv.2 95/65lb 

    40 Ring dips 

    Run 400m

    40 Ring dips 

    40 Hang power cleans - RX 185/125lb Lv.2 115/85lb 

    40 Cal row 

    Run 400m 

  • 4/6/18 - 180406

    Group Warm up 

    Group Mobility 




    Strength 

    15 minutes to establish a 5RM Front Squat.


    WOD ( Workout of the Day ) 

    Complete as many rounds + reps as possible in 3 minutes of: 

    10 Dumbbell snatch (RX 50/35lb)

    5 Burpee box jump overs (24/20") 

    5 Toe to bar 

    - Rest 3 minutes after each round - 

    **4 rounds total** 


     EXTRA: 10 minutes to find a 5RM Strict press - rest as needed. 

    15 minutes to find a new 5RM Deadlift +5/10lbs from last attempt. 

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