Workout Of The Day

  • Post Featured Image

    2/24/18 - 180224

    Group Warm up 

    Group Mobility 


    WOD ( Workout of the Day ) 

    6 minute AMRAP: 

    10 Jump squats - 45/35lb

    10 Push ups 

    - Rest 3 minutes - 

    5 Rounds for time: 

    300m row / ski 

    12 Box jump overs (24/20") 

    8 Power Cleans RX 135/95lb Lv.2 95/65lb 

  • Post Featured Image

    2/23/18- Friday Night Lights 18.1

    Please join us for our first Friday Night Lights!!! Fitness, food & raffle. 

  • Post Featured Image

    2/22/18 - 180222

    Group Warm up 

    Group Mobility 




    WOD ( Workout of the Day ) 

    Every 7 minutes, for 28 minutes - 4 rounds of: 

    20/15 Calorie bike 

    10 Burpees over the bench 

    20/15 Calorie row 

    10 Burpees over the bench 

    *In the time remaining - Max effort American kettlebell swings 53/35lb 

    *Do not go all out on todays workout! 

  • Post Featured Image

    2/21/18 - 180221

    Group Warm up 

    Group Mobility 




    Skill 

    15 minutes - Double under workshop.

     *If you have double unders. Three rounds of: 20/15 calorie ski erg sprint + Max effort unbroken double unders - Rest 1:30 between sets. 


    WOD ( Workout of the Day ) 

    Every minute on the minute, for 18 minutes - 6 rounds. 

    1.) 15 Slam balls 40/20lb 

    2.) 10 Toe to bar 

    3.) 5 Back squats @ 70% - From a rack. 

  • Post Featured Image

    2/20/18 - 180220

    Group Warm up 

    Group Mobility 




    Strength 

    5x3 Push jerk - rest 2:00 between sets. Build in weight if technique allows!


    WOD ( Workout of the Day ) 

    For time: 15 minute time cap. 

    20 Dumbbell push press - Rx 50/35lb Lv.2 35/20lb 

    12 Ring muscle ups / 20 Pull ups 

    200m shuttle run 

    30 Dumbbell push press 

    9 Ring muscle ups / 15 Pull ups 

    200m shuttle run 

    40 Dumbbell push press 

    6 Ring muscle ups / 10 Pull ups 

    200m shuttle runs 


  • Post Featured Image

    2/19/18 - 180219

    Group Warm up 

    Group Mobility 




    Strength 

    4 sets of:

    15 Banded kettlebell swings - Russian, heavy as possible. 

    - Right into - 

    3 Tall box jumps 

    Rest 1:30 between sets. 


    WOD ( Workout of the Day ) 

    4 Rounds for total reps of: 

    on a 3:00 clock 

    10 Deadlifts - RX 225/135lb Lv.2 185/105lb 

    5 bar facing burpees 

    15 Sit ups - RX+ GHD 

    10/8 Assault bike calories 

    *In the time remaining max effort double unders. 

    **Rest 3:00 between rounds. 


  • Post Featured Image

    2/17/18 - 180217

    Group Warm up 

    Group Mobility 



    Strength 

    Every minute on the minute, for ten minutes - 3 Deadlifts @ 55-65% *Goal is to move the weight as quick as possible! RX+ Use resistance bands. 



    WOD ( Workout of the Day ) 

    2 Rounds for time - with a partner split however you see fit. 

    100 Cal row / ski 

    70 Alternating dumbbell snatch - RX 50/35lb 

    50 Toe to bar 

    10 Rope climbs 

  • Post Featured Image

    2/16/18 - 180216

    Group Warm up 

    Group Mobility 




    Strength 

    Every 2 minutes, for 16 minutes - 8 rounds. Perform 2 power cleans + 2 Split jerks, add weight if technique is dialed in! The power cleans do not have to be touch and go, however both split jerks should be performed without dropping.


    WOD ( Workout of the Day ) 

    10 - 1 Hang power cleans - RX 135/95lb Lv2. 95/65lb 

    10 - 1 Handstand push ups / Push ups 

    *After each set perform 15 double unders. 

  • Post Featured Image

    2/15/18 - 180215

    Group Warm up 

    Group Mobility 




    WOD ( Workout of the Day ) 

    A.) 5 rounds for time - 0:00 - 15:00 

    15 Thrusters - RX 75/55lb Lv2 55/35lb 

    15/12 Calorie assault bike 

    *If you finish before the 15 minute mark... you rest. 

    B.) 5 rounds for time - 15:00 - ? *15 minute time cap. 

    9 Wall ball shots - 20/14lb 

    12 Burpees 

    15 Pull ups - RX+ C2B 

  • Post Featured Image

    2/14/18 - 180214

    Group Warm up 

    Group Mobility 




    Strength - 3 Rounds, superset all three movements. 


    1.) 5-10 GHD Raises - rest 30 seconds.

    2.) 10 Seated dumbbell shoulder press (5R/5L) - rest 30 seconds.

    3.) 16 Dumbbell single arm rows (8R/8L) - rest 30 seconds.

    *Add weight with all movements from round to round.


    WOD ( Workout of the Day ) 

    20 minute AMRAP 

    30 Atlas stone ground to shoulder - RX 95/65lb RX+ 145/95lb 

    40 Box jumps - RX 24/20" RX+ 30/24" 

    50 Alternating single arm dumbbell push press - RX 35/20lb RX+ 50/35lb 

    60 Calorie row 

    70 Russian kettlebell swings - RX 53/35lb RX+ 70/53lb


    EXTRA: 5x10 GHD sit ups - rest as needed.  



  • Post Featured Image

    2/13/18 - 180213

    Group Warm up 

    Group Mobility 




    Strength 

    5x1 Power snatch + 1 hang power snatch - rest 1:30 / 2:00 between sets. Please complete both lifts without dropping the bar! Add weight if your form allows.


    WOD ( Workout of the Day ) 

    4 Rounds for total rounds & reps. 

    3 minute AMRAP of: 

    3 Power snatch - RX 135/95lb Lv2. 95/65lb Lv3. 75/55lb 

    6 Hand release push ups 

    9 V-ups / tuck sit ups 

    1:00 minute rest between rounds! 

    *Start at the top every new round. 


    EXTRA: 10 minutes of mobility work. 


  • Post Featured Image

    2/12/18 -180212

    Group Warm up 

    Group Mobility 




    Strength 

    12 minutes to find a heavy front squat on the day. Quickly followed by a 1:00 AMRAP of front squats @ 50% of todays single. *Please note total front squats completed along with todays workout score.


    WOD ( Workout of the Day ) 

    For time: 15 minute time cap. 

    100 Double unders / 200 singles 

    30 Pull ups / RX+ 15 BMU 

    30 Front squats - from the floor. 135/95lb / RX+ 155/105lb

    30 Pull ups / RX+ 15 BMU 

    100 Double unders / 200 singles 

  • Post Featured Image

    2/10/18 - 180210

    Group Warm up 

    Group Mobility 




    WOD ( Workout of the Day ) 

    In a team of 2, alternate every complete round. 

    For time: 

    10 Rounds 

    300m row/ ski 

    10 burpees over the erg. Face the slide every burpee. 

    -Then- 

    10 Rounds - Not for time! Alternate very complete round. 

    10/5 Bench press - Choose a tough load. 

    10/5 Strict pull ups 

  • Post Featured Image

    2/9/18 - 180209

    Group Warm up 

    Group Mobility 



    Strength 

    Every minute on the minute, for twelve minutes - 1 power snatch. Add weight each minute finish on something heavy but perfect of the day.


    WOD ( Workout of the Day ) 

    RX Version:

    17 minute AMRAP - Athletes change their own bars. 

    40 Toe to bar 

    30 Snatches (75/55lb) 

    30 Toe to bar 

    30 Snatches (135/75lb) 

    20 Toe to bar 

    30 Snatches (165/100lb)

    10 Toe to bar 

    AMRAP Snatch ( 210/120lb) 


    Scaled version: 

    50 sit ups 

    30 Snatch (65/45lb) 

    40 Sit ups 

    30 Snatch (95/65lb) 

    30 sit ups 

    30 Snatch (115/75lb) 

    20 sit ups 

    AMRAP Snatch (135/95lb) 

RSS Feed

W.O.D. Archive