Workout of the Day

Wednesday 4/21/21

Wednesday 4/21/21

WOD: "Fight Gone Bad" 3 Rounds for max reps 1:00 Wall balls (20#/14#) 1:00 Sumo deadlift high pulls (75#/55#) 1:00 Box jumps (20") 1:00 Push press (75#/55#) 1:00 Calorie row *1:00 Rest between rounds* Mission Fit: 5 Min. AMRAP 3 Burpee Box Jump Overs 6 Medball Cleans...

Tuesday 4/20/21

Tuesday 4/20/21

WOD: Back squat 6-4-2 *Rest as needed between sets* Accessory work: 3 Rounds of: 10 DB Bulgarian split squats (per leg) 50m Heavy reverse sled drag Mission Fit: For Time 50 Cal. Bike 400m Run 30 Cal. Bike 200m Run 10 Cal. Bike...

Monday 4/19/21

Monday 4/19/21

WOD: Power clean 15 Minutes to build to a heavy single THEN: FOR TIME 50 Power cleans (155#/105#) *Every minute on the minute starting at 0:00, perform 5 toes-to-bar* Mission Fit: 7 Rounds For Time 10 Push-ups :30 Sec. Plank Run Fence &...

Saturday 4/17/21

Saturday 4/17/21

WOD: 3 Rounds for max reps 5 Minute AMRAP 600m Run 30/24 Calorie row Max rep push press (115#/75#) *1:00 Rest between rounds*

Friday 4/16/21

Friday 4/16/21

WOD: 5 Rounds for Time 3 Squat cleans (205#/135#) 15 Box jump overs (24"/20") *With the remaining time on a 20:00 clock, perform a bike/row/run at a recovery pace* *POWER HOUR* Strongman "Tillman" 7 Rounds for time 7 Tire flips, stone/sandbag over shoulder, or...

Thursday 4/15/21

Thursday 4/15/21

WOD: 15 minute AMRAP 10 Burpee pull-ups 25 Double unders 10 Knees-to-elbows 25 Double unders Accessory work: 3 Rounds of: 60m Sandbag bear hug carry (AHAP) 30 Banded pull aparts *FLOATER TASK* 200m empty prowler sprint FOR TIME Mission Fit: For Time 2,000m Row *EMOM 3...

Wednesday 4/14/21

Wednesday 4/14/21

WOD: "Build The Base" 2 Rounds of: 3:00 Calorie row 2:00 Sit-ups 1:00 DB push-ups 3:00 Calorie echo bike 2:00 Wall balls (20#/14#) 1:00 Rope climbs 3:00 Calorie ski erg 2:00 Double DB swings (35#/25#) 1:00 DB plank hold Mission Fit: 5 Rounds For Time 200m Run 10 BP...

Tuesday 4/13/21

Tuesday 4/13/21

WOD: Back squat 9-6-3 *Rest as needed between attempts* THEN: 10 Minute alternating EMOM Odd minutes: 8 Barbell reverse step lunges (AHAP) *4 per leg* Even minutes: Wall sit hold ascending ladder (:20/:30/:40/:50/max time) Mission Fit: 12 Min. AMRAP 5 Box Jump Overs...

Monday 4/12/21

Monday 4/12/21

WOD: Power snatch 15 Minutes to find a heavy single for the day THEN: "SQT" 3 Rounds for time 10 Ground to overhead (95#/65#) 200m Shuttle run (4x50m sprints) Mission Fit: 5 x 2 Min. AMRAP 18 Burpees Max Double Unders *rest 1 Min. Between...

Saturday 4/10/21

Saturday 4/10/21

WOD: Bench press 5-5-5-5-5 Accessory work: 3 Rounds of: 10 Single arm DB strict press (per arm) 8 Weighted strict pull-ups *Rest as needed between sets*

Friday 4/9/21

Friday 4/9/21

WOD: 15 Minute AMRAP 3, 6, 9, etc....... Front squat (135#/95#) Toes-to-bar/v-ups Box plyo skier (20"/16") *per leg* Hip extension/superhumans *POWER HOUR* Sandbag bear hug squat ladder Build up to a heavy set of 3 *Rest as needed between attempts* THEN: "Can YOU...

Thursday 4/8/21

Thursday 4/8/21

WOD: 6 Rounds for time 18/13 Calorie echo bike 3 Rope climbs *With any remaining time, perform an active recovery bike to the 20:00 mark* Accessory work: Gymnastics pushing progression "perfect" push-up 5 x 8 reps *Add weight, band tension, rings, etc....if needed to...

Wednesday 4/7/21

Wednesday 4/7/21

 WOD: Back squat 12-9-6 THEN: 5 Rounds for time 25ft Suitcase lunge (53#/35#) *per side* 25 Kettlebell swings (53#/35#) Mission Fit: 7 Rounds For Time 6 Toes-to-Bar 12 KB Sumo Deadlift High Pull 18 Sit-ups

Tuesday 4/6/21

Tuesday 4/6/21

WOD: "Speal 4" FOR TIME 1.5 Mile run 120 Double unders 100 Air squats 80 Chest-to-bar pull-ups 60 GHD sit-ups 40 Clean and jerks (115#/75#) 20 Strict deficit handstand push-ups (4.5"/3") *40 Minute time cap* Mission Fit: For Time 20-16-12-8-4 Medball Cleans...

Monday 4/5/21

Monday 4/5/21

WOD: 15 Minute alternating EMOM Minute 1: 21/18 Calorie row Minute 2: 15 Burpees Minute 3: 9 Box jumps (24"/20") Accessory work: 3 Rounds of: 50m Double KB front rack carry 10 Pallof press (per side) *Rest as needed between rounds* Mission Fit: 13 Min. AMRAP 12 Cal....

Saturday 4/3/21

Saturday 4/3/21

WOD: 15 Minute AMRAP 25/20 Calorie echo bike 10 Medicine ball clean + wall ball shot (20#/14#) 5 Push-ups on med ball Accessory work: Single leg glute bridge hold 4x :20 Hold per side *Alternate sides without resting until 4 rounds are complete* THEN: 3 Rounds of: 12...

Friday 4/2/21

Friday 4/2/21

WOD: 4 Rounds, each for time 10 Deadlifts (moderate loading) 30 Sit-ups 600m Run *Rest 3:00 between rounds* *POWER HOUR* Teams of 2 "31 Heroes" 31 Minute AMRAP 8 Thrusters (155#/105#) 6 Rope climbs 11 Box jumps (30"/24") *1 Person works, 1 person performs a 400m...

Thursday 4/1/21

Thursday 4/1/21

WOD: 5 Rounds of: 500m Row 10 Burpees over rower 5 Strict pull-ups (add weight if needed) 10 Z-press (moderate loading) *Perform for time or at an active recovery pace* Mission Fit: 9 Min. AMRAP 10 Double Unders 3 Burpees 20 Double Unders 6 Burpees 30 Double Unders 9...

Wednesday 3/31/21

Wednesday 3/31/21

WOD: 20 Minute alternating EMOM Minute 1: 3 Position snatch Minute 2: 50 Double unders or :30 double under practice Minute 3: 3 Position clean and jerk Minute 4: :30 Handstand skill work practice Accessory Work: 2-3 Rounds of: 15 Y's,T's,W's *Rest as needed between...

Tuesday 3/30/21

Tuesday 3/30/21

WOD: "Build The Base/Flow Workout" 5 Minute bike, row, ski, or run Then, 3 rounds of: 20 Alternating lunges 15 Bumper plate ground to overhead(moderate loading) 10 Push-ups w/feet on plate 3 Minute bike, row, ski, or run Then, 3 Rounds of: 50 Ply skiers on plate 15...

Monday 3/29/21

Monday 3/29/21

WOD: 10 Minute EMOM 2 Tempo back squats (3 Second descent) -THEN- Every 2:00 for 10:00 (5 sets) 50ft HEAVY prowler push Accessory: 3 Rounds of: 10 Single arm weighted sit-ups (5 per arm) :30 GHD hip extension hold/superhuman hold Mission Fit: 20 Cal. Bike 30 Sit-ups...

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