WORKOUT OF THE DAY STRENGTH: NONE WOD: (19.2) Beginning on an 8-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 85/135 lb. 25 toes-to-bars 50 double-unders 13 squat cleans, 115/ 185 lb.If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 11 squat cleans, 145/225 lb.If completed...Read More
WORKOUT OF THE DAY STRENGTH: Split Jerk 1.1.1.1.1. building WOD: 1 Min Drills 1 minon, 1min off, x 3 sets Assault Bike Burpee 30 yard Shuttle Run -2min rest between stationsRead More
WORKOUT OF THE DAY STRENGTH: DeadLifts 5.5.5.5.5 building WOD: (To Partner or Not to Partner? That is the question.) Partner Wod 20min AMRAP 20 Pull-ups 30 DB Thrusters 40 Partner MB Sit-ups Individual wod- 10 pull-ups 15 DB Thrusters 20 Sit-ups with a MB 20min AMRAP L1- CTBs, 50/35 DBs, 30/20 L2- BW, 35/20, 20/14 L3- Jumping,...Read More
WORKOUT OF THE DAY STRENGTH: 10-15 Ring Push-ups/ 10-15 Ring Dips, or 3-5 Ring M-ups x 5 sets on 2minswith 10-12 band pull-aparts between each set WOD: (Swing Burpee, Burpee!) 5 Burpee Box Jumps10 KB Swingsx 8 Rds L1- 24/20, 70/53L2/M- 20/14, 53/35L3- burpee no box, 35/18 14min CAP Read More
WORKOUT OF THE DAY STRENGTH: BB Rear Stepping Lunge 10.10.10.10.10.10. building WOD: (Couplet of Fire) 3 Squat Cleans9/7 Cal Row (or Bike)9min AMRAP L1- 225/155L2- 155/95L3- 6 reps of squat cleans @95/55, 7/5 cal row at the 13min Mark3 sets of 12-15 Laying leg curls on the seat of the rower, on 2mins, stretch hips...Read More
WORKOUT OF THE DAY STRENGTH: Strict Press 5.5.5.5.5.5 building – w/ 15 Hollow Rocks following each set” WOD (Down Under) 15 HSPUs 30 D-under 15 TTB 30 D-unders x 4 Rds L1- HSPUs L2- (95/65) P Press or elevated on a box HSPU, knee to elbow L3- 65/35 P Press, knee raise, 2 x single unders...Read More
WORKOUT OF THE DAY STRENGTH: NONE WOD: (19.1) Complete as many rounds as possible in 15 minutes of:19 wall-ball shots19-cal. row Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. targetRead More
WORKOUT OF THE DAY Strength: Power Snatch 5.4.3.2.1Or 5.5.5.5.5 WOD: (Up and away) 7 CTBs11 Box Jumps15 V-ups x 6 Rds L1- 3/2 M-ups (rings), 30/20L2- CTB, 24/20L3- Jump CTB, 20/14 15min CapRead More
WORKOUT OF THE DAY STRENGTH: Bench Press 5.4.3.2.1 building Or Bench Press 5.5.5.5.5 building WOD: (Century) Partner Wod 100 Cal Row 100 Dips 100 Cal Bike 100 Push-ups Individual Wod- 50 Cal Row 30 Dips 50 Cal Bike 50 Push-ups 25 Cal Row 15 Dips 25 Cal Bike 25 Push-ups L1- ring/ Matadore Dips, Toe Push-ups L2-...Read More
WORKOUT OF THE DAY STRENGTH: Back Squat 5.4.3.2.1 building Or Back Squat 5.5.5.5.5 building WOD: (Beat the clock) 10 Hang Squat Cleans30 D-unders 10min AMRAP L1- 95/65L2- 75/55, 1/2 attemptsL3- 55/35, 2 x singles 10mins Group MobilityRead More
