Workout of the Day

WOD: Workout of the Day January 16, 2019

WOD Warm Up Bike / Row / Run 3 – 5 Min 2 – 3 Rounds 10 Single leg dumbbell deadlift (alternating) 7 Goblet Squat 3 Wall Walk Holleyman 30 Rounds 5 Wall Ball 20/14 3 Handstand Push-ups 1 Power Clean 225/155  

WOD: Workout of the Day January 15, 2019

WOD Warm Up 3 Rounds 10 Band Good Mornings 50 Ft Waiters Walk (right) 50 Ft Waiters Walk (Left) 10 Squats Lifting Clean And Jerk 3 – 3 – 2 – 2 – 1 – 1 ** Heaviest Per Set ** Conditioning Row 6 x 400 m Sprints Rest: 1 Goal: Each interval as fast… Read more »

WOD: Workout of the Day January 14, 2019

WOD Warm Up 2-3 Rounds 10 Cal Bike / Row 10 Spiderman 5 Roll Over V Sit 5 Low Ring Transition 5 Jumping Ring Dip Skill Muscle Up Conditioning 3 RFT 10 Burpee Muscle Up 10 Front Squat 205/145 Goal: Sub 14 Min Time Cap: 17 Min

WOD: Workout of the Day January 11, 2019

WOD Warm Up 3 Rounds 10 Banded Press 25 Ft Duck Walk 10 Goblet Squat 25 Ft Frankenstein/Toy Soldier Lifting Squat Clean Efficiency + Cycling Conditioning 10 x 1 Minute AMRAP 7 Strict HSPU then Max Rep Squat Clean 135/95 Rest 1 Minute between rounds

WOD: Workout of the Day January 10, 2019

WOD Warm Up 3 rounds 10 Lateral Lunge 10 Windmill 10 Cal Bike or Row Lifting Push Jerk 1 x 1 Conditioning EMOM 10 Alternating on the minute Odd 15 – 16 – 17 – 18 – 19 Toes to Bar 20 / 17 Calorie Bike Tabata Banded Ab-Mat Sit up

WOD: Workout of the Day January 9, 2019

WOD Warm Up Bike / Row 3 – 5 min 3 Rounds 3 Low Ring Transition 5 Jumping Ring Dip 5 Muscle Snatch 30 Double Under / Penguin Hop Skill Power Snatch / Muscle Up practice Conditioning 5 Rounds 50 Double unders 5 Power Snatches 155/105 5 Muscle-Ups 5 Box Jumps 30/24 Goal: Sub 15… Read more »

WOD: Workout of the Day January 8, 2019

WOD Warm Up Hip Flexor Flow or 3 Way Hip Stretch (3 Each) 3 Rounds 10 Jumping Pull-Up 50 Ft Waiter Walk (right) 50 Ft Waiter Walk (left) 10 Lateral Lunge Lifting Back Squat 1Rm Conditioning 100 Wall Balls 20/14 10 Rope Climbs Goal: Sub 9 min Time Cap: 13 minute

WOD: Workout of the Day January 7, 2019

WOD Warm Up *Easy* AMRAP 7 50 Plyo Skier 10 Good Morning 10 Reverse Grip Press 5 Clean Pull 5 Muscle Clean 5 Pike Compression Skill Clean and Jerk Cycling Conditioning 10-9-8-7-6-5-4-3-2-1 Clean and Jerk 135/95 Burpee Box Jump 24/20 Goal: Sub 15 Min Time Cap: 20 minute