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: DeadLift 5.5.5.5. Across WOD: (Welcome to the party!) 6 Power Cleans 12 Pull-ups 24 Sit-ups x 4 Rds L1- 225/135, CTB, 15 GHDs L2- 155/95, BW L3- 95/ 65, Jumping neg, 15 Sit-ups 12min CapRead More
WORKOUT OF THE DAY STRENGTH: OHS 5.5.5.5.5 or Snatch (Full) 5.4.3.2.1 WOD: (Feel the power) 12min AMRAP 3 Power Snatches6 Squat Cleans30 D-unders L1- 135/95L2- 95/65L3- 9 KB Swings (35/18), 65/35, 60 singles 12minsRead More
WORKOUT OF THE DAY STRENGTH: NONE WOD: (Put me down for Cardio) Cardio/ Mobility Day Pick 1- 20min cap A- Run 2 miles B- Row 4000m/3500 C- Bike 5/4 miles Mobility- 15mins 15min SMR/ Foam Roll – Feet -Calves -Quads -IT Band -Glutes -Back/ T-spine -Lats Static stretching- 15mins -Hip Flexor – Pigeon -Frog –...Read More
WORKOUT OF THE DAY STRENGTH: NONE WOD: (Angie) 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats L1- 100 of each, chipper L2/M- 80 of each, banded pull-ups, incline push-ups/ jumping, any order L3- 60 of each, V-rows, knee Push-ups, any order 30min CapRead More
WORKOUT OF THE DAY STRENGTH: NONE WOD: (You go, I go!) 15/10 Cals A Bike (adjust so takes under 45sec) 10 Sand Bag Squat Cleans 20 Sit-ups (use bag as foot anchor if wanted) x 10 Rds as a team (5/ person) L1- 60/40 l2- 40/20 l3- 20/ bwRead More
WORKOUT OF THE DAY STRENGTH: Squat Clean 5.4.3.2.1 or F Squat 5.5.5.5.5 WOD: (Nails down a chalkboard) 200m Run 6 Squat Cleans on 3mins x 4 Rds L1- 185/125 L2- 135/95 L3- 60sec run or bike, 95/35 12minsRead More
WORKOUT OF THE DAY STRENGTH: 5 sets of ME- -Ring Dips -Matador -Toe Push-up -Incline Push-up -DB Chest Press *Goal is to find a version that you can perform more than 12-15 reps on the first set with perfect form. WOD: (Determination) 500/400m Row 10 Burpees 15 Pull-ups x 5 Rds 23min Cap L1- CTBs L2- 400/300m,...Read More
WORKOUT OF THE DAY STRENGTH: 4 sets of ME Hang Strict L-sit, on 3mins (Test 3) -Hang in chair -L-sit with knees straight -L-sit with feel above hip height WOD: (Fran) Fran (Test 4) 21-15-9 Thruster Pull-up 10min Cap L1- 95/65 L2- 75/55, jumping L3- 65/35, V-rows -should be able to get the first set of...Read More
