Workout Of The Day

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    5/26/17 - "Striker"

    Group Warm up 

    Group Mobility 



    Strength 

    12 sets of a 50ft yoke carry - rest no more than 2 minutes between attempts. Continue to build throughout the sets. 


    WOD ( Workout of the Day ) 

    "Striker" 

    For Time: 7 minute time cap. 

    30 calories assault bike 

    20 burpee box jump over (24/20") 

    10 Atlas stone cleans (95/65lb) 

    *All workouts can be scaled on an individual basis. 

    RX+ (30/24") box + 145/95lb Stone. 


    EXTRA: 3 x 3:00 banded march - front loaded (40/20lb) 

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    5/25/17 - "The Challenge"

    Group Warm up

    Group Mobility 




    WOD ( Workout of the Day ) 

    "The Challenge" 

    6 rounds for total working time: 

    30 Double unders 

    20 Wall ball shots (20/14lb) 

    15 Slam balls (40/20lb) 

    10 Box jump over (24/20") 

    *Rest 1:00 after each round! 

    *All workouts can be scaled on an individual basis. 



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    5/24/17 - "Safety in numbers"

    Group Warm up 

    Group Mobility 




    Strength 

    7x2 Push press - rest 1:30 between doubles. Take the seven sets to build to a heavy double for the day. 


    WOD ( Workout of the Day ) 

    "Safety in numbers" 

    Teams of two, alternating every complete round. 

    18 minute AMRAP 

    7 Push press (135/95lb) 

    7 Burpees 

    7 Toe to bar 

    *All workouts can be scaled on an individual basis. 


    EXTRA: 4 x 10 DB Skull crushers - 1:30 

    4 x 12 DB Rows - 1:30 


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    5/23/17 - "Frenzy"

    Group Warm up 

    Group Mobility 




    Strength 

    10x2 Sumo deadlift @ 65% - rest 60 seconds between doubles. Every set needs 100% focus on moving the weight as quick as possible. 


    WOD ( Workout of the Day ) 

    "Frenzy" 

    Every 4 minutes, for 16 minutes - 5 rounds. Complete the following: 

    250m row + 15 KB swings - American (53/35lb) 

    *Note your time for each round, your score will be your slowest & fastest round. 

    *All workouts can be scaled on an individual basis. 


    EXTRA: 3 x 25 Banded or Barbell good mornings. 

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    5/22/17 - "Running Cindy"

    Group Warm up 

    Group Mobility 




    Strength 

    5x3 Overhead squat - rest 2:00 between triples. 


    WOD ( Workout of the Day ) 

    "Running Cindy" 

    For time: (20 minute time cap)

    200m run 

    3 rounds of "Cindy" 

    400m run 

    4 rounds of "Cindy" 

    200m run 

    3 rounds of "Cindy" 

    400m run 

    4 rounds of "Cindy" 

    *All workouts can be scaled on an individual basis. 


    EXTRA: 3 minute Barbell bicep smash - R+L 

    ***1 round of "Cindy" = 5 Pull ups + 10 Push ups + 15 Air squats.  

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    5/20/17 - "Snow Leopard"

    Group Warm up 

    Group Mobility 



    WOD ( Workout of the Day ) 

    "Snow Leopard" 

    For time: 

    35 Calorie row 

    30 Box Jump (24/20") 

    25 Deadlifts (185/125lb) 

    20 Pull ups 

    15 HSPU 

    5 Rope Climbs 

    15 HSPU 

    20 Pull ups 

    25 Deadlifts (185/125lb) 

    30 Box Jump (24/20") 

    35 Calorie row 

    *All workouts can be scaled on an individual basis. 



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    5/19/17- "Rattlesnake"

    Group Warm up 

    Group Mobility 


    Strength 

    20 minutes to establish a new 1 rep max front squat - rest as needed between attempts. 


    WOD ( Workout of the Day ) 

    "Rattlesnake" 

    Teams of two, for time: 

    22- 16 -10 

    Squat cleans - (135/155/185 - 95/105/125lb) 

    * After each set both athletes complete a 200m run. 

    *All workouts can be scaled on an individual basis. 

     


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    5/18/17 - "Yoked"

    Group Warm up 

    Group Mobility 


    WOD ( Workout of the Day ) 

    "Yoked" 

    Every minute on the minute, for thirty minutes. 

    1.) 100ft Farmers carry (53/35lb) KB 

    2.) 100ft sled push (165/125lb) 

    3.) 50ft yoke carry (285/185lb)

    *All workouts can be scaled on an individual basis. 



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    5/17/17 - "Grizzly Bear"

    Group Warm up 

    Group Mobility 




    Strength 

    20 minutes to establish a new 1 rep max bench press - rest as needed between attempts. 


    WOD ( Workout of the Day ) 

    "Grizzly Bear" 

    5 Rounds for time: 20 minute time cap. 

    30/25 Calorie bike 

    15 sit ups 

    12 Bench press - 155/105lb 

    Level 2 - 135/95lb 

    *All workouts can be scaled on an individual basis. 

    EXTRA: 1x100 banded face pulls 

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    5/16/17 - "Blackout"

    Group Warm up 

    Group Mobility 


    Strength - EMOM ( 12 minutes ) 

    Every minute on the minute, perform 1 power snatch - Start at roughly 50% and add 5/10lb each minute until failure. 


    WOD ( Workout of the Day ) 

    "Blackout" 

    15 minute AMRAP 

    15/12 Calorie row 

    10 Dumbbell snatch, Alt every rep - 55/35lb 

    *All workouts can be scaled on an individual basis. 

    EXTRA: 3 sets of 3 minute banded march - rest 3 minutes after each. 

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    5/15/17 - "The Graduation"

    Group Warm up 

    Group Mobility 


    Strength 

    20 minutes to establish a new 1 rep max back squat - rest as needed between attempts. 


    WOD ( Workout of the Day ) 

    "The Graduation"

    12 minute AMRAP of: 

    21 - 15 - 9 

    Back squat - 225/155lb 

    American KB swings - 70/53lb 

    *All workouts can be scaled on an individual basis. 

    Level 2 - 185/125lb   Level 3 - 155/105lb 

    EXTRA: 5 x 5-10 Glute ham raise - rest 90 seconds. 



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    5/13/17 - "Piece of Cake"

    Group Warm up 

    Group Mobility 


    WOD ( Workout of the Day ) 

    "Piece of Cake" 

    Teams of two, for time. 

    150 - 100 - 50 

    Calorie row 

    Burpees over the rower 

    *All workouts can be scaled on an individual basis. 


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    5/12/17 - "Pig Out"

    Group Warm up 

    Group Mobility 



    Strength 

    5x1 Front squat @ 95 - 100% - rest as needed between attempts. 


    WOD ( Workout of the Day ) 

    "Pig Out" 

    400m run 

    20 Man makers - DB (50/35lb) 

    * Push up + Row right & left + Cluster = 1 Man maker.

    30 Chest to bar pull ups 

    - Rest 4 minutes - 

    200m run 

    10 Man makers 

    15 Chest to bar pull ups 

    *Score is total working time. 

    **All workouts can be scaled on an individual basis. 

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    5/11/17 - "Hyped"

    Group Warm up 

    Group Mobility 


    WOD ( Workout of the Day ) 

    "Hyped" 

    On a running clock, complete the following for total rounds and reps. 

    0:00 - 5:00 AMRAP 

    15 Calorie assault bike 

    10 T2B 

    10:00 - 15:00 AMRAP 

    10 Calorie assault bike 

    15 HSPU 

    20:00 - 25:00 AMRAP 

    15 Slam balls (40/20lb) 

    10 Dumbbell strict press (35/20lb) 

    30:00 - 35:00 AMRAP 

    10 Shuttle runs 

    15 Power cleans (95/65lb) 

    *All workouts can be scaled on an individual basis. 


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