Workout of the Day

Wednesday 4/1/20

Wednesday 4/1/20

WOD: Strict "Nicole" 20 Minute AMRAP 400m Run Max rep strict pull-ups *No Running Variation* Bike Option: 20/15 calories Row Option: 500m row (switch workout to max rep strict press, handstand pushups, or handstand hold) If machines are unavailable, perform either a...

Tuesday 3/31/20

Tuesday 3/31/20

WOD: Tempo front squat (3 Second descent, 3 second pause) 3-3-3-3-3 THEN: 12 Minute AMRAP 4 Front squats (155#/105#) 8 Box jumps (30"/24") 12/8 Calorie bike *No Barbell Variation* Use longer tempo for the strength portion with any weighted option (DB's, bumper plate,...

Monday 3/30/20

Monday 3/30/20

WOD: FOR TIME 21-18-15-12-9-6-3 Sumo deadlift high pull (95#/65#) Lateral burpees over barbell Accessory work 3 Rounds of: 10 Barbell rollouts 20 Russian twists (per side) *No Barbell Variation* Perform SDLHP with KB, DB, bumper plate, or any loaded pack Perform 1:00...

Saturday 3/27/20

Saturday 3/27/20

WOD: "Girl Power" 5 Rounds for time 1 Round of "Nancy" 1 Round of "Annie" *1 Round of "Nancy" equals: 400m run+15 overhead squats (95#/65#) *1 Round of "Annie" equals: 30 double unders+30 situps* *No Barbell Option* 15 Weighted overhead squats with any object (DB, KB,...

Friday 3/26/20

Friday 3/26/20

WOD: "Swole Sesh" 10 Minute alternating EMOM Odd minutes: 5 bench press Even minutes: 10 pendlay rows -Directly into: 10 Minute alternating EMOM Odd minutes: 10 DB pull overs Even minutes: 15 barbell bicep curls Accessory work 100 Banded tricep extensions *No Barbell...

WOD: 15 Minute AMRAP 5 Russian kettlebell swings (53#/35#) 10ft Handstand walk 10 Russian kettlebell swings 20ft Handstand walk 15 Russian kettlebell swings 30ft Handstand walk Etc... Accessory work: Turkish getup 5-4-3-2-1 *No Kettlebell Option* May use DB's or any...

Wednesday 3/25/20

Wednesday 3/25/20

WOD: Back squat 20 Minutes to build to a 5 rep max THEN: "Strength Camp Crippler" FOR TIME 60 Box jump overs (24"/20") 30 Back squats (60% of 1 rep max) 1 Mile echo bike *No Barbell Option* (For Strength Portion) 20 Minutes of tempo squats with any Weighted object(DB,...

Tuesday 3/24/20

Tuesday 3/24/20

WOD: "The Ghost" 6 Rounds for max reps 1:00 Calorie row 1:00 Burpees 1:00 Double unders 1:00 Rest *No Rower Option* Sub in either bike calories or 10m shuttle runs(each 10m section is 1 rep) *No Jump Rope Option* High jump in place clapping your hands at your sides...

Monday 3/23/20

Monday 3/23/20

WOD: 7 Minute AMRAP 7 Power snatch (95#/65#) 7 Toes to bar -Rest 2:00 7 Minute AMRAP 7 Thrusters (95#/65#) 7 Pullups *No Barbell Option* Use DB's or KB's for power snatch and thruster find any object and perform ground to overhead and/or thruster with it (bumper...

Saturday 3/21/20

Saturday 3/21/20

WOD: “Maupin" 4 Rounds for time 800m Run 49 Pushups 49 Situps 49 Air squats AT HOME VARIATION "Maupin" 4 rounds for time 800m run 49 pushups 49 situps 49 air squats *Unable to Run Option* perform a 400m ruck walk(load a backpack with desired weight and start walking!*...

Friday 3/20/20

Friday 3/20/20

WOD: Every 3:00 for 18:00 (6 sets) Deadlift 3-3-3-3-3-3 Accessory work: 3 Rounds of: 10 Banded romanian deadlifts 30 Banded hip thrusts AT HOME VARIATION Every 3:00 for 18:00(6 sets) Deadlift 3-3-3-3-3-3 Accessory work: 3 Rounds of: 10 Banded romanian deadlifts 30...

Thursday 3/19/20

Thursday 3/19/20

WOD: 4 Rounds, each for time 24 Wall balls (20#/14#) 18 Box jumps (24"/20") 12/8 Calorie bike 6 Bar muscleups *Rest 3:00 between rounds* AT HOME VARIATION 4 Rounds, each for time 24 Wall balls(20#/14#) 18 Box jumps(24"/20") 12/8 Calorie bike 6 Bar muscleups *Rest 3:00...

Wednesday 3/18/20

Wednesday 3/18/20

WOD: FOR TIME 3 Rounds for time 200m Farmers carry (53#/35#) 400m Run 200m Sled drag (135#/90#) 400m Run *Floater task: 20 stone to shoulder(AHAP)* AT HOME VARIATION FOR TIME 3 Rounds for time 200m Farmers carry (53#/35#) 400m Run 200m Sled drag (135#/90#) 400m Run...

Tuesday 3/17/20

Tuesday 3/17/20

WOD: Overhead squat 20 Minutes to build to a 2 rep max THEN: 10 Minute AMRAP 20ft Overhead single DB walking lunge(50#/35#) 40 Double unders 20ft Overhead single DB walking lunge 10 Knees to elbows AT HOME VARIATION Overhead squat 20 Minutes to build to a 2 rep max...

Monday 3/16/20

Monday 3/16/20

WOD: 1k Row time trial Rest as needed, THEN: "G.I. Jane" FOR TIME 100 Burpee pullups AT HOME VARIATION 1k Row time trial Rest as needed, THEN: "G.I. Jane" FOR TIME 100 Burpee pullups *No Rower Option* Bike: 2 mile echo/assault bike time trial Run: 1000m run time trial...

Saturday 3/14/20

Saturday 3/14/20

WOD: 3 Rounds for time 10 Deadlifts (225#/155#) 20 Box jump overs (24"/20") 30 Situps 40 Wall balls (20#/14#) *AT HOME VARIATION* 3 Rounds for time 10 Deadlifts 20 Tuck jumps 30 Situps 40 Wall balls *Deadlift Options* Barbell:225#/155# DB's:50#/35# or heavier if you...

Friday 3/13/20

Friday 3/13/20

WOD: Every 2:30 for 25:00 (10 sets) Back squat 5-5-3-3-1-1-1-1-1-1 Power Hour: "Severin" FOR TIME 50 Strict pullups 100 Hand release pushups 5k Run *If you have a 20lb vest or body armor, wear it* Post load and time to comments.  

Thursday 3/12/20

Thursday 3/12/20

WOD: 7 Minute AMRAP 100 Double unders Then, AMRAP: 14 DB Snatch (50#/35#) 7 Chest to bar pull-ups *Rest 3:00, then REPEAT* Accessory work: 3 Rounds of: 100m Suitcase/waiter carry (switch arms every 50m) 50 Banded pull apart Post total number of rounds completed to...

Wednesday 3/11/20

Wednesday 3/11/20

WOD: 8 Rounds for max reps 2 Minute AMRAP 20/15 Calorie bike Max rep burpees *2:00 Rest between rounds* Post total number of reps to comments.  

Tuesday 3/10/20

Tuesday 3/10/20

WOD: 12 Minute EMOM Minute 1-3: 3 clusters Minute 4-6: 2 clusters Minute 7-12: build to a 1 rep max cluster -Rest 4:00, THEN: 12 Minute AMRAP 200m Run 12 Thrusters (75#/55#) 2 Rope climbs Post load and total number of rounds completed to comments....

Monday 3/9/20

Monday 3/9/20

WOD: FOR TIME 30/24 Calorie row 45 V-ups 60 Russian kettlebell swings (53#/35#) 75/60 Calorie row 60 Goblet squats (53#/35#) 45 Hollow rocks 30/24 Calorie row Post time to comments.  

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