Workout Of The Day

  • Friday October 20

    WOD:

    20 Min AMRAP
    2 Rope Climbs
    20 Air Squats
    20 Jumping Pull Ups
    20 Push Presses
    200' Sandbag Carry

  • Thursday October 19

    Strength:

    Deadlift - 5 @ 40%, 5 @ 50%, 5 @ 60%

    WOD: "Partner"

    18 Min AMRAP
    8 Power Cleans 95/65
    8 Burpee Box Jumps 24/20

  • Wednesday October 18

    Strength:

    Bench Press - 5 @ 40%, 5 @ 50%, 5 @ 60%

    WOD:

    30 - 20 - 10
    Overhead Squats 75/55
    Toes 2 Bar

  • Tudsday October 17

    Strength:

    Front Squat - 5 @ 40%, 5 @ 50%, 5 @ 60%

    WOD:

    3 Rounds
    40 Double Unders
    30 Kettlebell Swings 53/35
    20 Wallball Situps 20/14 (6' from wall)


  • Monday October 16

    Strength:

    Strict Press - 5 @ 40%, 5 @ 50%, % @ 60%

    WOD:

    90 Sec AMRAP X 5
    5 Push Ups
    10 Alt Arm Dumbbell Snatches 55/35
    30 Sec Rest
    *pick up where you left off

  • Friday October 13

    WOD:

    20 Min AMRAP

    3 50' Sled Pushes
    30 Sec Static Pull Ups Hold
    30 Ball Slams
    30 Lateral Hops
    30 Mason Twists

  • Thursday October 12

    Strength:

    Deadlift - 5 @ 75%, 3 @ 85%, Max @ 95%

    WOD: "Partner"

    "ANGIE"
    100 Pull Ups
    100 Push Ups
    100 Sit Ups
    100 Air Squats

    If you and your partner are not doing wod RX your coach may let you partition movements into rounds.


  • Wednesday October 11

    Strength:

    Bench Press - 5 @ 75%, 3 @ 85%, Max @ 95%

    WOD:

    9 Min AMRAP

    10 Wallballs 20/14
    5  30' Shuttle Runs
    10 Sit Ups
    5  30' Shuttle Runs

  • Tuesday October 10

    Strength:

    Front Squat - 5 @ 75%, 3 @ 85%, Max @ 95%

    WOD:

    18 Min EMOM

    Min 1-6 @ 60%
    1 Hang Power Snatch
    1 Power Snatch
    1 Full Squat Snatch

    Min 7-12 @ 70%
    1 Power Snatch
    1 Full Squat Snatch

    Min 13-18 @ 80%
    1 Full Squat Snatch

  • Monday October 8

    Strength:

    Strict Press - 5 @ 75%, 3 @ 85%, Max @ 95%

    WOD:

    5 Rounds
    10 Pull Ups
    10 Box Jumps 24/20
    10 Kettlebell Swings 53/35
    10 Power Cleans 115/75

  • Monday October 8

    Strength:

    Strict Press - 5 @ 75%, 3 @ 85%, Max @ 95%

    WOD:

    5 Rounds
    10 Pull Ups
    10 Box Jumps 24/20
    10 Kettlebell Swings 53/35
    10 Power Cleans 115/75

  • Friday October 6

    WOD:

    20 Min AMRAP

    200 M Run
    20 Ball Slams
    20 Plated Hop Squats
    5 Renegade Rows
    200M Sandbag Carry

  • Thursday October 5

    Strength:

    Deadlift - 3 @ 70%, 3 @ 80%, Max @ 90%

    WOD:

    "Partner"

    Filthy 50
    50 Jumping Pull Ups
    50 Box Jumps 24/20
    50 Kettlebell Swings 53/35
    50 Walking Lunges
    50 Knees To Elbows
    50 Push Presses 45/35
    50 Back Extensions
    50 Wallballs 20/14
    50 Burpees
    50 Double Unders

    If you are not doing Rx your coach will substitute out Back Extensions for something else.

     

  • Wednesday October 4

    Strength:

    Bench Press - 3 @ 70%, 3 @ 80%, Max @ 90%

    WOD:

    21-15-9
    Power Cleans 135/95
    Lateral Bar Hops
    Air Squats

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