Workout of the Day

Saturday 7/4/20

Saturday 7/4/20

WOD: "Bradshaw" 10 Rounds for time 3 handstand pushups 6 deadlifts (225#/155#) 12 pullups 24 double unders

Friday 7/3/20

Friday 7/3/20

WOD 5 rounds for max reps 3 minute AMRAP 4 hang power cleans(135#/95#) 8 hand release pushups 12 jumping lunges *1:00 rest between rounds* POWER HOUR 20 minute AMRAP 30 power snatch(115#/75#) 7 ring complexes 20 overhead squats(135#/95#) 5 ring complexes 10 hang squat...

Thursday 7/2/20

Thursday 7/2/20

WOD: 4 Rounds, each for time 12 DB Thrusters(40#/30#) 21 Box jump overs(24"/20") 400m Run *Rest 3:00 between rounds*

Wednesday 7/1/20

Wednesday 7/1/20

WOD: 18 Minute AMRAP 30 Chest to bar pull-ups 60 Burpees 90/60 Calorie bike *With the remaining time, max rep burpee chest to bar pullups*  

Tuesday 6/30/20

Tuesday 6/30/20

WOD: Every 2:00 for 16:00 (8 sets) Box squat 3-3-3-3-3-3-3-3 Accessory work: Max time wall sit hold  

Monday 6/29/20

Monday 6/29/20

WOD: FOR TIME 5 Rounds of: 15/12 Calorie row 30 Situps -Directly into: 5 Rounds of: 15 Double KB swings (35#/26#) 45 Double unders  

Saturday 6/27/20

Saturday 6/27/20

WOD: With a running clock 0:00-8:00 FOR TIME 21-15-9 Thrusters (75#/55#) Pullups 8:00-12:00 FOR TIME 45/32 Calorie bike 12:00-20:00 FOR TIME 9-15-21 Sumo deadlift high pull (75#/55#) Bar facing burpees  

Friday 6/26/20

Friday 6/26/20

WOD: Floor press 15 Minutes to build to a 6 rep max THEN: FOR TIME 100 DB pushups (35#/25#) *Every time you break, perform ascending renegade row ladder* (1,2,3,4,etc......)*each arm* Power Hour: "Hotshots 19" 6 Rounds for time 30 Air squats 19 Power cleans (135#/95#)...

Thursday 6/25/20

Thursday 6/25/20

WOD: 21 Minute alternating EMOM Minute 1: 50 double unders Minute 2: 15 toes to bar Minute 3: 5 deadlifts (increasing load across 7 sets)  

Wednesday 6/24/20

Wednesday 6/24/20

WOD: 30 Minute AMRAP 2500m Row, then AMRAP: 5 Bar muscleups 10 Burpee box jump overs  (24"/20") 15 Wall balls  (20#/14#)  

Tuesday 6/23/20

Tuesday 6/23/20

WOD: Every 2:00 for 20:00 (10 sets) 1 Tempo front squat + 2 front squats (4 Second descent, 4 second pause at the bottom) 1-1-1-1-1-1-1-1-1-1  

Monday 6/22/20

Monday 6/22/20

WOD: 5 Rounds for max reps 3 Minute AMRAP 200m Run 20 Alternating DB snatch (50#/35#) Max calorie echo bike *Rest 1:30 after each round*  

Saturday 6/20/20

Saturday 6/20/20

WOD: Every 5:00 for 25:00 (5 rounds) 400m Row 20 Box jump overs (24"/20") 10 Chest to bar pull-ups

Friday 6/19/20

Friday 6/19/20

WOD: "Lauriel" FOR TIME 23 deadlifts(155#/105#) 23 handstand pushups 23 back squats(155#/105#) 23 burpees 23 ground to overhead(155#/105#) Power Hour: (No Power Hour this week, everyone will perform "Lauriel")  

Thursday 6/18/20

Thursday 6/18/20

WOD: 18 Minute AMRAP 60 Double unders 30 Situps 100m DB Farmers carry (50#/35#)  

Wednesday 6/17/20

Wednesday 6/17/20

WOD: "Death By Calories" Every minute on the minute for as long as possible: (bike, ski, or row) Minute 1: 2 calories Minute 2: 4 calories Minute 3: 6 calories Etc... Rest as needed, THEN: Repeat total calories FOR TIME.  

Tuesday 6/16/20

Tuesday 6/16/20

WOD: "Big Floyd" (Courtesy of Black Power Cleans Lifting Club) FOR TIME 800m Run 25 Deadlifts 25 Burpees 800m Run 25 Squat cleans 25 Burpees 800m Run 25 Push press 25 Burpees 800m Run 25 Clusters 25 Burpees 800m Run *BUY IN* Do your own research. Read anti-racist...

Monday 6/15/20

Monday 6/15/20

WOD:  12 Minute AMRAP 4 Kettlebell swings (53#/35#) 4 Goblet lunges (53#/35#) 4/3 Calorie bike 8 Kettlebell swings 8 Goblet lunges 8/6 Calorie bike 12 Kettlebell swings 12 Goblet lunges 12/9 Calorie bike Etc...   Rest 2:00, THEN:   4 Minute AMRAP Max rep turkish...

Saturday 6/13/20

Saturday 6/13/20

WOD: "Nancy" 5 Rounds for time 400m Run 15 Overhead squats (95#/65#)  

Friday 6/12/20

WOD:  10 minute AMRAP 5 deadlifts(275#/185#) 10 burpee box jump overs(24"/20") Power Hour:  with a 25:00 running clock 6 rounds for time 5 muscleups 25 wall balls(20#/14#) *with the remaining time on the clock, perform a max meter row*

Thursday 6/11/20

Thursday 6/11/20

WOD: Every 3:00 for 18:00 (6 sets) Push press 3-3-3-3-3-3 *After each set, perform max rep strict pullups*

Wednesday 6/10/20

Wednesday 6/10/20

WOD: FOR TIME 800m Run 40/25 Calorie echo bike 60 Single DB box step ups (50#/35#) (20"/16") 40/25 Calorie echo bike 800m Run  

Tuesday 6/9/20

Tuesday 6/9/20

WOD: 16 Minute AMRAP 4 Front squats (165#/115#) 8 Toes to bar 32 Double unders  

Monday 6/8/20

Monday 6/8/20

WOD:  6 Rounds for max reps 2 Minute AMRAP 20/17 Calorie row Max rep devils press (35#/25#) *rest 1:00 between each round*

Saturday 6/6/20

Saturday 6/6/20

WOD: "Di-Annie" 5 Rounds for time 9 Deadlifts(225#/155#) 1 Round of "Annie" *1 Round of "Annie" equals 30 double unders + 30 situps* *No Barbell Variation* Perform deadlifts with any objects (DB's, sandbag, bag of dog food, etc.) *No Jump Rope Variation* Perform...

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