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: Barbell Underhand Grip (Supinated) Bent Over Row 12reps, on 2mins x 6 sets WOD: (Hammer Time) 10 DLs20 Pull-up30 Sit-ups x 4 Rds L1- 275/185L2- 205/ 145, BandedL3- 135/95, Jumping 16min CAP Buy Out at the 20min mark 12 DB Hammer Curls then 10 Barbell Ab wheels on 2mins x...Read More
WORKOUT OF THE DAY STRENGTH: NONE WOD: (Picking it up and putting it down.) Partner Wod- Male teams- X,000 lbs of weight per exercise Female Teams- X,000lbs of weight per exercise- B SquatFloor Bench PressDLTeam chooses mutual weight for each movement, you can change weight after you complete 1 movement L1- M-20,000, F-15,000L2/M- M-15,000, F-12,000L3-M-10,000,...Read More
WORKOUT OF THE DAY STRENGTH: Power Clean 3.3.3.3.3 building WOD: (Opens WOD 13.4) 7min AMRAP 3 Clean and Jerks3 Toes To Bars6 CJs6 TTBs9 CJs9 TTBs Continue with 12,15,18 Reps …..until the 7min mark at the 10min Mark15 BB Bicep Curls on 2mins with Mobility between x 3 sets 16mins Read More
WORKOUT OF THE DAY STRENGTH: Hang Squat Clean 5.4.3.2.1. or Front Squats 5.5.5.5.5 WOD: (Hanging with the A Team) Team Wod 1000m Row 100 Box Jumps 100 MB Squat Cleans 500m Row 50 Box Jumps 50 MB Squat Cleans 24min Cap Individual option- 1000m Row 50 Box Jumps 50 MB Squat Cleans 500m Row 25 BOx...Read More
