Workout of the Day

050718

WU: 400 m Med Ball Carry MOB: -pec minor mobility (2min) -pigeon pose (2 min) SKILL: -PVC Tempo pushups (3 x 3 reps) -Kipping swing pull-up “’S’Murph” Partner WOD, for time: 1 mile run (1600 M run) 50 Pullups 100… Read more »

050418

WU: Min 1: jog around gym Min 2: 30s high knees/ 30s butt kicks Min 3: shuffle inside/ outside Min 4: jog backwards Min 5: skip MOB: athlete’s choice- 5 mins 5 rounds NFT: Kb front rack carry 100m 30s-… Read more »

050318

WU: 21 – 15 – 9 Russian swings double clap jumping jacks (clap overhead, and behind your back) *run 100m after each round* MOB: 3x- 5 catcows 10 snow angels PREP: 3x- 7 deadlifts 5 hang power cleans 3 push… Read more »

050218

WU: 800m run MOB: athletes choice- 5 mins STRENGTH: 5 rounds- 8 DB rows 45s Pallof hold 8 single arm KB swings For time: 75 burpee box jumps 24/ 20” 10 min time cap

050118

WU: 4 rds- 5 strict pull up/ 8 ring rows 10 KB halo’s 5 KB press MOB: 3 rds- 10 face pulls 3 banded trunk opener per side FITNESS: EMOM 10 2- 4 hang power clean Build across. COMPETITION: EMOM… Read more »

043018

WU: 3 rds- 5 tempo air squat @30×1 10 groiners 200m run STRENGTH: tempo back squat 6-6-4-4-2-2 @30×1 Every 6 mins, for 3 rounds: 30 KBS 24/ 16kg 20 MB front squats 20/ 14# 400m run *each rd is for… Read more »

042718

WU: accumulate 100 reps on BW movements of choice (air squat, push ups, pull ups, ring rows, lunges, sit ups, burpees) MOB: athlete’s choice- 5 mins 5 rounds NFT: 15- 20 unbroken wall balls 10 DB push press 45s hollow… Read more »

042618

WU: 2 rds- 10 PVC Pass thru 10 Cossack squat. Flagpole the PVC pipe and use both hands on it for support and try to stay upright as you do your cossack squats side to side. 10 Overhead squats 10 Midline… Read more »

042518

WU: 5 rounds with partner- 10 cal Row AMRAP pushups. * one partner rows and the other does amrap pushups. Switch every 10 cal on the rower. If someone doesn’t have a partner, they should do 10 cal/10 pushup for… Read more »

042418

WU: 3 rds- Walking lunges (out and back the length of the gym) Bear crawls (out and back the length of the gym) 10 Jumping KB DL (Keep your arms straight fellas! Squeeze your butt and quads and jump your… Read more »