Workout of the Day

Tuesday 9/1/20

Tuesday 9/1/20

WOD: Deadlift 20 Minutes to build to a 3 rep max   THEN:   10 Minute alternating EMOM Odd minutes: 10 deadlifts (225#/155#) + 10 box jumps (24"/20") Even minutes: 15 toes-to-bar

Monday 8/31/20

Monday 8/31/20

WOD: 12 Minute AMRAP 15 Thrusters (95#/65#) 30 Lateral burpees over barbell 45/35 Calorie row

Saturday 8/29/20

Saturday 8/29/20

WOD: 9 Minute AMRAP 3,6,9, etc....... Kettlebell swings (53#/35#) Calorie echo bike   -Rest 2:00, THEN:   Repeat total reps straight through FOR TIME

Friday 8/28/20

Friday 8/28/20

WOD: "Nutts"   FOR TIME 10 Handstand push-ups 15 Deadlifts (250#/175#) 25 Box jumps (30"/24") 50 Pull-ups 100 Wall balls (20#/14#) 200 Double unders 400m Bumper plate run (45#/25#) Power Hour: *All classes will do Hero workout "Nutts" above

Thursday 8/27/20

Thursday 8/27/20

WOD: 3 Position power clean (High hang, hang, floor) 20 Minutes to build to a heavy complex   THEN:   10 Minute AMRAP 7 Power cleans (135#/95#) 200m Run

Wednesday 8/26/20

Wednesday 8/26/20

WOD: "Death by Calorie Echo Bike + Burpees" Every minute on the minute, for as long as possible Minute 1: 2 Calorie echo bike Minute 2: 2 Burpees Minute 3: 4 Calorie echo bike Minute 4: 4 Burpees Etc...... *After the rounds of 10/10, increase each minute by 1 rep*...

Tuesday 8/25/20

Tuesday 8/25/20

WOD: Every 2:00 for 18:00 (9 sets) Back squat 5-3-1-5-3-1-5-3-1   Accessory work: 3 Rounds of: 8 1 1/4 KB goblet squats 16 Double DB box step ups (8 per leg) Max time double KB front rack wall sit hold *Rest as needed between rounds*

Monday 8/24/20

Monday 8/24/20

WOD: FOR TIME 30/24 Calorie row   30-20-10 Alternating DB snatch (50#/35#) V-ups   60/48 Calorie row   10-20-30 DB hang clean and jerk (50#/35) Sit-ups (2x)   30/24 Calorie row

Saturday 8/22/20

Saturday 8/22/20

WOD: FOR TIME 1.5 Mile echo bike 50 Wall balls (20#/14#) 30 Pull-ups 1 Mile echo bike 35 Wall balls 20 Chest to bar pull-ups .5 Mile echo bike 20 Wall balls 10 Bar muscle-ups 

Friday 8/21/20

Friday 8/21/20

WOD:   7 Minute AMRAP 800m Run, then AMRAP: 42 Double unders 21 Hang power cleans (95#/65#) 9 Bar facing burpees   -rest 2:00   7 Minute AMRAP 400m Run, then AMRAP: 30 Double unders 15 Hang power cleans (115#/75#) 15 Bar facing burpees   -rest 2:00   7 minute AMRAP...

Thursday 8/20/20

Thursday 8/20/20

WOD: Every 2:00 for 20:00 (10 sets) Overhead squat 3-3-2-2-1-1-1-1-1-1

Wednesday 8/19/20

Wednesday 8/19/20

WOD: Tempo romanian deadlift (5 Second descent) 3-3-3-3-3   THEN:   15 Minute AMRAP 20 Deadlifts (185#/135#) 40 Box jump overs (24"/20") 60 Sit-ups

Tuesday 8/18/20

Tuesday 8/18/20

WOD: "Bradley"   10 Rounds for time 100m Sprint  10 Pull-ups 100m Sprint 10 Burpees *Rest :30 between rounds*

Monday 8/17/20

Monday 8/17/20

WOD: FOR TIME AND MAX LOAD 3-6-9-12-15 Unbroken back squats (AHAP) 500m Row *Every time you break on the back squats, add 500m to last row*

Saturday 8/15/20

Saturday 8/15/20

WOD: "Jensen"   39 Minute AMRAP 8 Power snatch (115#/75#) 16 Burpee box jump overs (24"/20") 19 Wall balls (20#/14#) (11'/10') 81 Double unders *Every 4:00 starting with 0:00, perform 14 calories on the echo bike*  

Friday 8/14/20

Friday 8/14/20

WOD: 3 Rounds for time 12 Deadlifts (225#/155#) 21 Knees to elbows 400m Run Power Hour: With a 30:00 running clock FOR TIME 100/70 Calorie echo bike Then, 10 rounds of: 1 x "Macho Man" complex 3 Bar muscle-ups *With the remaining time on the clock, max calorie echo...

Thursday 8/13/20

Thursday 8/13/20

WOD: Every 2:00 for 16:00 (8 sets) Box Squat 3-3-3-3-3-3-3-3   Accessory work 3 Rounds of: 10 Bulgarian split squats (per leg) 100m Heavy front rack carry *No rest between rounds*

Wednesday 8/12/20

Wednesday 8/12/20

WOD: FOR TIME 27-21-15-9 Calorie row Burpees over rower   Accessory work: 3:00 Hollow hold *Every time you break, perform 10 rower pikes*  

Tuesday 8/11/20

Tuesday 8/11/20

WOD: 20 Minute alternating EMOM Odd minutes: 200m run Even minutes: 6 thrusters (95#/65#) + 6 chest-to-bar pull-ups  *Every 2 rounds, add 1 rep to thrusters and chest-to-bar pull-ups*  

Monday 8/10/20

Monday 8/10/20

WOD: 12 Minute AMRAP 4 Russian kettlebell swings (70#/53#) 4 Weighted sit-ups (40#/30#) 8 Russian kettlebell swings 8 Weighted sit-ups 12 Russian kettlebell swings 12 Weighted sit-ups etc.......   Rest 4:00, THEN:   SPRINT INTERVALS 1x through for max calories 1:00,...

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*

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