Workout of the Day

Wod: Workout Of The Day, November 22, 2019

Benda is experiencing  GPP (General Physical Preparedness) at it’s finest. Gotta love the Assault Bike. Jedi Master Skill 5 Rounds for Quality 10 Alt DB Front Rack Lunges 10 L/R DB Single Leg Romanian Deadlifts 5 Rounds 15 Deadlifts 225/155 7 Bar Muscle Ups Jedi Knight Skill 5 Rounds For Time 10 Alt DB Front… Read more »

Wod: Workout Of The Day November 21, 2019

There is always something new to learn. Jedi Master Alt EMOM 21 15 Cal Row 10 Strict HSPU 5 Weighted Strict Pull Up Skill 1 x 1 Jedi Knight Alt EMOM 21 12 Cal Row 10 Pike Push Ups 5 Strict Pull Up Skill 1 x 1 Split Jerk Padawan Alt EMOM 21 8 Cal… Read more »

Wod: Workout Of The Day November 20, 2019

” A great coach tells you what you need to hear, not what you want to hear.” Jedi Master  Skill Front Squat 10 – 8 – 6 – 4 – 2 21 – 15 – 9 Squat Clean 135/95 Box Jump 30/24 Jedi Knight Skill  Front Squat 10 – 8 – 6 – 4 –… Read more »

Wod: Workout Of The Day November 19, 2019

“Surround yourself around fitness minded people.  Positivity can be so contagious!” Jedi Master Skill Bench Press 5 x 5 AMRAP 10 15 Push Ups 35 Double Unders Jedi Knight Skill Bench Press 5 x 5 AMRAP 10 10 Push Ups 20 Double Unders (D/U Practice) Padawan Skill Bench Press 5 x 5 AMRAP 10 10… Read more »

WOD: Workout of the Day November 18, 2019

How do you recover when the coach yells “time”?   Jedi Master 4 x 3 min AMREP 10 Snatches 135/95 Max Rep Burpee Over Bar Rest 1 min between rounds then A single set of  Toes – to – bars for max reps Jedi Knight 4 x 3 min AMREP 10 Snatches 115/75 Max Rep… Read more »

Wod: Workout Of The Day November 16, 2019

Saturdays are for partner workouts! Grab a partner and split up the work however you like with only one person working at a time Jedi Master For time: 30 Power Snatches, 135/95 lbs 80 Push-ups 40 Squat Snatches, 135/95 lbs 70 Handstand Push-ups 50 Overhead Squats, 135/95 lbs 60 Ring Dips Jedi Knight For time:… Read more »

WOD: Workout of the Day November 15, 2019

Jedi Master Skill 5 – 4 – 3 – 2 – 1 Split Jerk AMRAP 9 12 Deadlift 135/95 9 Alternating Split Jerks 135/95 6 Bar Muscle Up Jedi Knight Skill 5 – 4 – 3 – 2 – 1 Split Jerk AMRAP 9 12 Deadlift 115/75 9 Alternating Split Jerks 6 Chest to Bar… Read more »

WOD: Workout of the Day November 14, 2019

Jedi Master Skill Alternating Front Rack Stationary Lunge 5 x 10 AMRAP 20 10 Burpees to 6″ Target 20 Overhead Walking Lunges 45/35 Handstand Walk 50ft 10 box Jumps 30/24 Jedi Knight Skill Alternating Front Rack Stationary Lunge 5 x 10 AMRAP 20 10 Burpees to a 6″ Target 20 Overhead Walking Lunges 45/35 Bear… Read more »

WOD: Workout of the Day November 13, 2019

Jedi Master 3 Rounds 3 Min Each Bike 1000m Max Rep Strict HSPU Rest Skill  AMRAP 5 Barbell Bent Over Row 45/35 Jedi Knight 3 Rounds 3 Min Each Bike 800m Max Rep Pike Push Up Rest Skill AMRAP 5 Bent Over Barbell Row 45/35 Padawan 3 Rounds 3 Min Each Bike 600m Max Rep… Read more »