Workout of the Day

042318

WU: 20 Cossack Squats 10 Scap Pullups 2 minutes of running in place with jump rope. 20 Walking Lunges 10 Kip swings 2 minutes of running in place with jump rope. 20 Goblet Squats 10 Kip swings with chin up grip…. Read more »

042018

WU: 3 rds: DB OH walk 6 MWY’s 5 halo’s MOB: athlete’s choice- 5 mins STRICT PRESS 5×5 Score is total weight across 6 heaviest sets. 4 rds: 80% 400m run 8-10 ring dips 12 tricep extension 12 DB hang… Read more »

041918

WU: 4 rds 20 plate jacks 10 OH step lunges 10 Sit ups MOB: Lizard- 2 mins SKILL: T2B AMRAP 4 10 box jumps 24/ 20” 10 DB front rack lunges 35/ 20# 10 T2B -REST 2 mins- AMRAP 4… Read more »

041818

WU: 800m run MOB: barbell ham smash- 2 mins STRENGTH: Every 2m for 6 sets: 8 heavy KB deadlifts 24/ 16kg 50 ft farmers carry 8 heavy KB deadlifts Every 5 mins for 3 rds: 500m row *Score is slowest… Read more »

041718

WU: jogging in a big circle around the room- Min 1: jog Min 2: side shuffle inside/ outside Min 3: bear crawl Min 4: jog with skipping mixed in Min 5: lunge and twist nice and slow. SKILL: hang power clean… Read more »

041618

WU: 75 Russian swings MOB: 2x- Min 1: banded hamstring stretch R Min 2: banded hamstring stretch L Min 3: 30s cat cows, 30s thread the needles. STRENGTH: Deadlift Build to a Heavy touch and go set of 3. AMRAP… Read more »

041318

WU: 3 rds- 200m run 10 walking lunges 12 strict push ups MOB: trap smash- 2 mins 2x: 5 pass throughs 10 banded presses 20 pull apart STRENGTH: Push press Build to a heavy set of 6. FITNESS: AMRAP 15… Read more »

041218

WU: 500m row MOB: lizard- 2 mins athlete’s choice- 5 mins SKILL: row, dbl KB swing. 5 rounds: Min 1: 12/ 8 cal row Min 2: 12 box jumps Min 3: 8 chest to bar pull ups Min 4: 12… Read more »

041118

WU: tabata wall balls MOB: pigeon- 2 mins STRENGTH: Back squat 3×5 @ 75% 2×3 @ 85% 4 RFT: 15 wall balls 15 pull ups 400m run

041018

WU: 4 rds- 30 jumping jacks 5 broad jumps MOB: laX ball pec smash- 2 mins KB/ foam roller lat smash- 2 mins STRENGTH: Power snatch 6×4 Build to a heavy touch and go set of 4. NO PRESSOUTS! AMRAP… Read more »