Workout Of The Day

  • 6/18/18 - 180618

    Group Warm up 

    Group Mobility 




    Strength 

    1.) 10 minutes to establish a 2 rep max hi hang squat snatch.

    2.) Every minute on the minute, for 5 minutes: 2 Hi hang squat snatch @ 80% of #1. 


    WOD ( Workout of the Day ) 

    3 rounds for time - 18 minute time cap. 

    400m run 

    21 Handstand push ups 

    12 Overhead squats - RX 115/80lb  Lv. 2 95/65lb 


  • 6/15/18 - 180615

    Group Warm up 

    Group Mobility 




    Strength 

    yoke carry - every 2 minutes, for 12 minutes - 6 sets. Move the yoke 150ft as fast as possible with a heavy load! Multiple athletes should be able to achieve the distance before the start of the next round.


    WOD ( Workout of the Day ) 

    25 minute AMRAP 

    500m row 

    400m run 

    30/25 calorie bike 

    50 double unders 


  • 6/14/18 - 180614

    Group Warm up 

    Group Mobility 





    WOD ( Workout of the Day ) 

    Teams of 2, for time: 

    150 Shoulder to overhead (95/65lbs) 

    150 sit ups 

    100 Shoulder to overhead (115/80lbs) 

    100 Pull ups 

    50 Shoulder to overhead (135/95lbs)

    50 Bar muscle ups  

    *Spilt work equally! All workouts can be scaled on an individual basis! 

  • 6/13/18 - 180613

    Group Warm up 

    Group Mobility 




    Strength 

    Deadlift - 4x4 @ 85% - rest 2/3 minutes between sets. Drop and reset after each rep! 


    WOD ( Workout of the Day ) 

    For time: 

    50 Wall ball shots (20/14lbs) 

    25 Deadlifts (225/135lbs) 

    50 Wall ball shots (20/14lbs) 

    *Every minute on the minute stop and perform 5 burpees! 

    Lv.2 - 3 burpees & 185/105lbs 


  • 6/12/18 - 180612

    Group Warm up 

    Group Mobility 




    Skill work - EMOTM for 12 minutes 


    1.)  4 - 10 strict HSPU / 3 reps - 4 second eccentric. If you're proficient at handstand push ups perform closer to 10 reps, however if you can't do any perform the 3 eccentric reps. 


    2.)  L sit dead hang - 30 seconds / hollow rock hold - 30 seconds. 


    3.) 30 unbroken double unders / :45 seconds of practice. 



    WOD ( Workout of the Day ) 

    Every 6 minutes, for 24 minutes - 4 sets of: 

    200m Run 

    10 alternating dumbbell snatch - 50/35lbs 

    20/15 dips 

    200m Run 


  • 6/11/18 - 180611

    Group Warm up

    Group Mobility 




    Strength 

    1.) 10 minutes to find a heavy 2 rep hi hang clean + jerk.

    2.) EMOTM for 5 minutes - 2 hi hang cleans + jerk @ 80% of double from #1


    WOD ( Workout of the Day ) 

    3 Rounds for time: 

    10 Front squats - from the floor 

    15 box jump overs (24/20") 

    15 Chest to bar pull ups 

    RX - 175/125lb  Lv. 2 - 155/105lbs  Lv.3 - 135/95lbs 


    EXTRA: 4 minute quad - foam roll ( 2R/2L ) 

  • 6/9/2018 - 180619

    Please join us at 10:00am for our free community workout!! 
    *All workouts can be scaled on an individual basis. 

  • 6/8/2018 - 180608

    Group Warm up 

    Group Mobility 




    Skill 

    Headstand & handstand skill work.


    WOD ( Workout of the Day ) 

    For time:

    25 Handstand push ups 

    25 Toe to bar 

    25/20 Calorie bike 

    25 Dumbbell box step overs (24/20") 50/35lbs 

    20 single arm dumbbell lunges - Right arm only. 50/35lbs 

    20 Single arm dumbbell lunges - Left arm only. 50/35lbs 


  • 6/7/2018 - 180607

    Group Warm up 

    Group Mobility 




    WOD ( Workout of the Day ) 

    Teams of 2, for time: 

    1200m row - switch every 300m. 

    100 Devil presses (35/20lbs) 

    200 Air squats 

    300 Double unders 

    1200m run - switch every 200m. 

  • 6/6/18 - 180606

    Group Warm up 

    Group Mobility 




    Strength 

    10x2 Close grip bench press @ 60-65% of 1 rep max - rest 1:00 / :45 between doubles.


    WOD ( Workout of the Day ) 

    21 minute EMOM 

    1. 5 bench press RX 155/105lbs Lv.2 115/85lbs Lv.3 95/65lbs 

    2. 8 Chest to bar pull ups 

    3. 12 slam balls 40/20lbs 


  • 6/5/2018 - 180605

    Group Warm up 

    Group Mobility 




    Strength 

    5x3 Power clean - drop each rep! Build to a heavy but perfect triple for the day - rest 2:00 between sets.


    WOD ( Workout of the Day ) 

    1 - 10  Power cleans 

    *Run 100m after each set! 

    RX 135/95lbs Lv.2 95/65lbs 

    example: 1 power clean then 100m run, 2 power cleans then 100m run etc....

  • 6/4/2018 - 180604

    Group Warm up 

    Group Mobility 




    Speed strength 

     10 sets - 75ft sled push, add weight each round! Every round should be heavy but also one continuous effort. Rest 1-1:30 between each set.


    WOD ( Workout of the Day ) 

    5 rounds for total reps. 

    30 seconds on - 30 seconds off. 

    1. Thrusters 45/35lbs 

    2. Bike - calories 

    3. Burpees to a plate 

    4. Alternating dumbbell snatch 50/35lbs 

    **1 minute rest after each round. 

  • 6/02/18 - 180602

    Group Warm up 

    Group Mobility 




    WOD ( Workout of the Day ) 

    For time: 

    4 Rope climbs 

    16 Thrusters - 95/65lbs 

    3 Rope climbs 

    12 Thrusters - 115/85lbs 

    2 rope climbs 

    8 Thrusters - 135/95lbs 

  • 6/01/18 - 180601

    Group Warm up 

    Group Mobility 




    Skill - 15 minutes working on toe to bars!  



    WOD ( Workout of the Day ) 

    11 minute AMRAP 

    3 - 6 - 9 -12 -15 - 18 - 21...etc increasing by three reps until the time expires. 

    Hang power snatch - RX 115/85lbs Lv.2 - 95/65lbs 

    Box jump overs - 24/20" 

    Toe to bar 

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