WORKOUT OF THE DAY: STRENGTH: None. WOD: [ 16.1 ] Complete as many rounds and reps as possible in 20 minutes of: 25-ft. overhead walking lunge 8 burpees 25-ft. overhead walking lunge 8 chest-to-bar pull-ups Men lunge 95 lb. Women lunge 65 lb. Notes Prior to starting this workout, each athlete will need to...Read More
WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Steady state cardio ] – pick an option- Run 2-3 miles Row 4-5000m A-Dyne 4-6 miles 1min JR, 1min Burpees x 10 rds 20min Cap Then ED Lower and Upper Stretching routine.Read More
WORKOUT OF THE DAY: STRENGTH:OHS 5.5.5.5. building (around 70% of 1rm) WOD: [ Deceptive ] 150 D-unders 50 DB Thrusters 50 Pull-ups L1-30/20 L2/M-25/15 L3-20/12 15min CapRead More
WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Partner WOD ] Row 5000m -in 250m intervals -Person not on rower has to perform: 10 Push-ups 20 Squat before getting back on rower. 30min CapRead More
WORKOUT OF THE DAY: STRENGTH: Goat Day Push OTMEM x 10min Choose One that you can maintain 4-6 reps across for majority of 10 sets- – Ring Dip -HSPU (kip or Strict) -Ring Push-up -Push-up WOD: [ Oxe ] 15 P Jerks 20 H P Cleans 25 Sit-ups x 4 Rds L1-95/65 L2/M-75/55, singles x 2...Read More
WORKOUT OF THE DAY: STRENGTH:Choose 1- 1) 2 Power Clean OTMEM x 10min or 2) P Snatch 2 OTMEM x 10min WOD: [ Marvel ] 10 DL’s 10 Box Jumps 10 Pull-ups x 12 min amrap L1-185/135,24/20 L2/M-135/95, 20/14, banded L3- 95/65, 14/plate, V-row 12minsRead More
WORKOUT OF THE DAY: STRENGTH: B speed Squat 3.3.3.3. across -focus on “up” portion of the lift being as fast as possible, all 3 reps should take under 10 seconds (75-80% of 2rm) WOD: [ collapse ] In 1 min complete- 15 WBs, with remaining time- ME burpees -Rest 1min Score is total burpees through all...Read More
