WORKOUT OF THE DAY STRENGTH: Push Press 5.4.3.2.1.1.1. 10-15 Band Pull-aparts between the first 4 sets of push presses WOD: (Down by 3’s) 21-18-15-12-9-6-3 DLsPush-ups L1- 185/125L2- 155/105, InclineL3- 95/65 at the 12min Mark Buyout 3 sets of 15 Lying DB Skull Crushers (men 35-20, women 20-10 DBs 18mins Read More
WORKOUT OF THE DAY STRENGTH: NONE WOD: (690 reps) “Partner Wod Bike 2 Miles 100 F Squats 100 Push-ups 100 V-ups Bike 1 miles 50 F Squats 50 Push-ups 50 V-ups 36min CAP L1- 2/1 miles 95/65 L2- 1.8/.9 miles, 75/45, incline push-ups L3- 1.6/.7 miles, 45/25, knee push-ups Indivdual Wod Bike 2 miles 50...Read More
WORKOUT OF THE DAY STRENGTH:Dumbell Bent Over Row 5 sets of 12/ side, on 2mins WOD: (On the mark) 50/40/30 Cals Row, rest remaining time- at the 5min Mark50 Pull-ups (or 15 M-ups), rest remaining time- at the 10min Mark50/40/30 Cals Row, rest remaining time at the 15min Mark50 DB Bicep Curls L1- 50/40 Cals,...Read More
WORKOUT OF THE DAY STRENGTH: Box Squat 3.3.3.3 across– 2 way monster walk immediately following each set -Set up the box so that your thighs are exactly parallel to the floor when at the bottom of the squat, no higher or lower. -Feet should be wider than shoulder width apart, shins vertical with knees never...Read 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
