Workout Of The Day

  • Friday August 18

    WOD:

    20 Min
    2 Rope Climbs
    15 Kettlebell Swings
    15 Jumping Pull Ups
    15 Toes to Rings
    200 M Run

  • Thursday August 17

    Strength:

    Deadlift - work up to a 1 Rep Max

    WOD: 
    "Partner"

    21 Min
    300 M Row
    4 X 60' Sled Push
    20 Kettlebells Ground TO Overhead
    30 Box Jumps
    40 Lunge Walk Steps

  • Wednesday August 16

    Strength:

    Bench Press - work up to a 1 Rep Max

    WOD:

    21-15-9
    Thrusters 95/65
    Burpees


  • Tuesday August 15

    Strength:

    Back Squat - work up to a 1 Rep Max

    WOD:

    12 Min EMOM
    3 Power Snatches @ 65%


  • Monday August 14

    Strength:

    Push Press - work up to a 1 Rep Max

    WOD:

    5 Rounds
    12 Hand Release Push Ups
    6 Jump Squats
    12 Chest to Bar Pull Ups
    6 Jump Squats

  • Friday August 11

    WOD:

    20 Min
    2 X 60' Sled Push
    200 M Sandbag Carry
    20 DB Bench Presses
    20 Banded Double Pulls
    20 Wallballs

  • Thursday August 10

    Strength:

    Deadlift - 5,5,5,5,*5
    *if you feel good and lifts look good go +5# off of your best 5 rep Wendler set

    WOD: "Partner"

    21 Min AMRAP
    400 M Row
    40 Kettlebell Swings
    40 Partner WB Sit Ups
    40 Push Presses

    Must also complete 40 Cals on Assault bike anytime within the 21 min.

  • Wednesday August 9

    Strength:

    Bench Press - work up to a 3 Rep Max

    WOD:

    5 Rounds
    6 Front Squats 75/55
    2 Bar Facing Burpees
    6 Power Snatches
    2 Bar Facing Burpees

  • Tuesday August 8

    Strength:

    Front Squat - work up to a 2 Rep Max

    WOD:

    8 Min 

    5 Pull Ups
    10 Push Ups
    15 Air Squats

    Aux:

    Goat Work

  • Monday August 7

    Strength:

    Push Press - work up to a 3 Rep Max

    WOD:

    3 Min AMRAP

    5 Box Jumps 24/20
    5 Power Cleans 95/65
    2 Min Rest
    X 3

  • Friday August

    WOD:

    20 Min

    4 Tire Flips
    20 Ball Slams
    20 Jumping Pull Ups
    20 M Bear Crawl
    200 M Row

  • Thursday August 3

    WOD: (Partner)

    60-40-20
    Kettlebell Swings
    DB Push Presses
    Front Rack DB Lunge Walk Steps

    Must also complete 12 60' Heavy Sled Pushes (at any time)

  • Wednesday August 2

    Strength:

    Bench Press - work up to a 5 rep max

    WOD:

    5 Rounds
    8 Power Cleans 155/105
    10 Pull Ups
    12 Box Jumps 24/20

  • Tuesday August 1

    Strength:

    Back Squat: DE 10 Min EMOM 3 Reps @ 60%

    WOD:

    1) 3 X 500 M Row

    2) HSPU or Push Up 10 Min EMOM (Pick a Number) 

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