Workout of the Day

Saturday 8/8/20

Saturday 8/8/20

WOD: With a 17:00 running clock FOR TIME 30 Power cleans (135#/95#) 50 Lateral burpees over barbell 1 Mile echo bike *with the remaining time on the clock, find a 2-rep max hang clean*

Friday 8/7/20

Friday 8/7/20

WOD: 5 Rounds for max reps 3-Minute AMRAP 60 Double unders 30/24 Calorie row Max rep wall balls (20#/14#) *Rest 1:00 between rounds* POWER HOUR: "Will Lindsay"   10 Rounds for time 3 Devils press (50#/35#) 22 Alternating DB lunges (50#/35#) 19 Air squats *If you have...

Thursday 8/6/20

Thursday 8/6/20

WOD: Every 2:00 for 12:00 (6 sets) Push press 4-4-4-4-4-4   THEN:   Alternating "Tabata" Strict handstand push-ups Strict pull-ups *:20 work/:10 rest x 16 rounds (8 rounds of each)*

Wednesday 8/5/20

Wednesday 8/5/20

WOD: 20-Minute AMRAP 1 Mile run, then AMRAP: 5 Deadlifts (275#/185#) 10 Box jump overs (24"/20") 15/10 Calorie echo bike    

Tuesday 8/4/20

Tuesday 8/4/20

WOD: Every 2:00 for 20:00(10 sets) pause front squat (3 second pause) 3-3-2-2-1-1-1-1-1-1

Monday 8/3/20

Monday 8/3/20

WOD: FOR TIME 20-16-12-8-4 alternating DB snatch(50#/35#) toes to bar   -directly into:   4-8-12-16-20 hand release pushups calorie row

Saturday 8/1/20

Saturday 8/1/20

WOD:  "Annie's on the Run"   20 minute AMRAP 50-40-30-20-10 double unders situps *with the remaining time on the clock, max distance run*

Friday 7/31/20

Friday 7/31/20

WOD: 9 minute AMRAP 3 push press(95#/65#) 3 pullups 3/2 calorie echo bike 6 push press 6 pullups 6/4 calorie echo bike 9 push press 9 pullups 9/6 calorie echo bike etc....... accessory work: 3 rounds of: 100m single DB overhead carry (50m per arm) 50 banded pull...

Thursday 7/30/20

Thursday 7/30/20

WOD: Every 2:00 for 10:00 (5 sets) Back squat 5-5-5-5-5 THEN: FOR TIME 800m Farmers carry (53#/35#) *Every time you break, perform 10 russian kettlebell swings + 10 goblet squats*

Wednesday 7/29/20

Wednesday 7/29/20

WOD: 7 Rounds, each for time 1k Row 2x500m Row 4x250m Row *1:1 Work/rest between each round*

Tuesday 7/28/20

Tuesday 7/28/20

WOD: 10 Minute AMRAP Max rep bar facing burpees *Every minute on the minute starting at 0:00, perform 5 deadlifts (225#/155#) Accessory work 3 Rounds of: 15 Overhead bumper plate situps 30 Russian twists (15 per side) Max time front leaning rest (FLR) *No rest between...

Monday 7/27/20

Monday 7/27/20

WOD: "Kelly" 5 Rounds for time 400m Run 30 Box jumps (24"/20") 30 Wall balls (20#/14#)

Saturday 7/25/20

Saturday 7/25/20

WOD: 20 Minute AMRAP 5-10-15-20-etc..... Knees to elbows Calorie row(2x) *100m double KB front rack carry(35#/26#) after each round*

Friday 7/24/20

Friday 7/24/20

WOD: FOR TIME Buy in: 100 double unders Then, 3 rounds of: 12 Devils press (40#/25#) 21/16 Calorie bike Cash out: 100 double unders Power Hour: 15 Rounds for time 5 Strict pullups 3 Deficit handstand pushups (4"/2") 1 Squat clean (225#/145#)...

Thursday 7/23/20

Thursday 7/23/20

WOD: Barbell lunges 6-6-6-6-6-6 Accessory work: 3 Rounds of: 10 Single leg DB RDL's (per side) 30 Hollow rocks 60m Heavy suitcase carry (switch arms every 30m) *No rest between rounds*  

Wednesday 7/22/20

Wednesday 7/22/20

WOD: 3 Rounds for max reps 8 Minute AMRAP 600m Run, then AMRAP: Max rounds of situp "Cindy" (5 Pullups + 10 pushups + 15 air squats + 20 situps) *Rest 2:00 between rounds*

Tuesday 7/21/20

Tuesday 7/21/20

WOD: "DT" 5 Rounds for time 12 Deadlifts 9 Hang power cleans 6 Push jerks *Rx Weights: 155#/105#*  

Monday 7/20/20

Monday 7/20/20

WOD: FOR TIME 3k Row *Every 3:00 starting at 0:00, perform 10 wall balls (20#/14#) + 10 box jump overs (24"/20")* *Every 3:00, add 1 rep to each movement*

Saturday 7/18/20

Saturday 7/18/20

WOD: 5 minute AMRAP 30 double unders 3 power snatch(75#/55#) 30 double unders 6 power snatch 30 double unders 9 power snatch etc....... -rest 2:00 5 minute AMRAP 10/7 calorie echo bike 1 bar muscleup 10/7 calorie echo bike 2 bar muscleups 10/7 calorie echo bike 3 bar...

Friday 7/17/20

Friday 7/17/20

WOD: with a 10:00 running clock FOR TIME 21-15-9 toes to bar push press(95#/65#) calorie row *with the remaining time, max rep wall walks* Power Hour: "Josie" FOR TIME 1 mile run then, 3 rounds of: 30 burpees 4 power cleans(155#/105#) 6 front squats(155#/105#) 1 mile...

Thursday 7/16/20

Thursday 7/16/20

WOD: Sumo deadlift 5-5-5-5-5s Accessory work: 100 Banded good mornings *Every 25, perform a 1:00 banded glute march*

Wednesday 7/15/20

Wednesday 7/15/20

WOD: 3 Rounds for time 400m Run 30 Unbroken double KB front rack lunges (35#/26#) 20 Box jump overs (24"/20") 1:00 Unbroken double KB front rack hold (35#/26#) *If you break on KB's, run 200m then pick up where you left off*

Tuesday 7/14/20

Tuesday 7/14/20

WOD: 20 Minute EMOM Minutes 1-10: 1 squat snatch Minutes 11-20: 1 squat clean and split jerk  

Monday 7/13/20

Monday 7/13/20

WOD: 10 rounds for max reps :30 double unders :30 burpees :30 calorie bike *:30 rest between rounds*

Saturday 7/11/20

Saturday 7/11/20

WOD: "Christine"   3 Rounds for time 500m Row 12 Deadlifts @ bodyweight 21 Box jumps (24"/20")

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