Workout of the Day

WOD: Workout of the Day March 4, 2019

WOD Warm Up 3 Rounds 40 Plyo Skier 7 OHS PVC pipe 7 Sotts press 3 Kip swing + 1 pull up + 3 kip swing Lifting Overhead Squat 1 x 3 15-20 minutes to build to a heavy set of 3 Conditioning For Time 100 Double Unders 50 Pull Ups 30 Overhead Squats 135/95… Read more »

WOD: Workout of the Day March 1, 2019

WOD Warm Up 3 Rounds 5 jumping pull up 5 knees to elbows 5 roll over v sit 10 laying hammie 10 cal bike or row Lifting E2 MOM 12 5 Touch and Go Power Snatch Conditioning 2 Rounds 25 Hand Release Push Up 25 Sumo Deadlift High Pull 75/55 Run 400 m Goal Time:… Read more »

WOD: Workout of the Day February 27, 2019

WOD Warm Up Easy 6-8 min AMRAP 5 hang muscle snatch 5 behind the neck snatch grip rpess 3 kip swing + 1 pull up + 3 kip swing 30 sec single under Conditioning AMRAP 10 50 Unbroken Double Unders 20 Power Snatch 135/95 25 Handstand Push Up 20 Push Jerk 135/95 25 Chest to… Read more »

WOD: Workout of the Day February 26, 2019

WOD Warm Up 3 rounds 50 ft high knees 50 ft butt kickers 10 lunge with twist 10 pulls on the rower for max cals Conditioning AMReps 40 min: Run 1 mi 75 Front Squats 95/65 75 Burpees Row 1km Remaining time max distance run until 40 min complete

WOD: Workout of the Day February 25, 2019

WOD Warm Up 3 rounds 45 sec bike or row 10 banded press 5 jumping ring dip w/ 5 sec hold at top 30 ploy skier Lifting Push Press 5 x 3 AMRAP 1 min Max reps push press (65% of highest set) Accessory #1 3 Rounds NOT for time 10 strict toes to bar… Read more »

WOD: Workout of the Day February 20, 2019

WOD Warm Up Hip Stretch 3 Rounds 10 Spiderman 25 Ft Crab Walk 10 Banded Good Morning Lifting E3MOM 12 6 Front Squat (70%-75%) Conditioning 50 Cals Bike 50 Chest to Bar Pull Ups Goal Time: Sub 6 min Time Cap: 10 Min

WOD: Workout of the Day February 19, 2019

WOD Warm Up AMRAP 6 10 Lateral Lunge 10 Banded Press 10 Single Leg Box Step Up 10 Single Leg Deadlift (alternating) Conditioning 3 Rounds 35 Wall Ball 20/14 20 Power Cleans 135/95 Goal Time: Sub 12 min Time cap: 15 min