Workout of the Day

060118

WU: leaning tower of PVC MOB: Shoulder distraction-2 mins athlete’s choice- 5 mins SKILL: box jump, push press, pull ups. Partner WOD “Danny” AMRAP 20 60 box jumps 24/ 20” 40 push press 50/ 35kg 60 pull ups *1 works/… Read more »

053118

WU: 4 rds of Cindy MOB: 3 rds- 10 Snow angels 10 Pull aparts STRENGTH: Bench press 5×10 *score is total weight across 5 heaviest sets. For time: 800m run 50 double unders 25 T2B 50 double unders 800m run

053018

WU: 2 rds- Min 1: double clap jumping jacks Min 2: groiners Min 3: lunge n twist SKILL: burgener warm up STRENGTH: snatch complex power snatch + snatch balance + OHS Build across. EMOM 12 Odd: max single db hang… Read more »

052918

WU: 2 lines dynamic warm ups MOB: athletes choice- 5 mins STRENGTH: Every 2 mins for 8 rds Power clean x 1.1.1 *score is heaviest set completed. Post Murph Recovery: Option 1: 2k recovery row/ 1 mi recovery run Option… Read more »

052818

“MURPH” 1 mile run 100 pull ups 200 push ups 300 air squats 1 mile run *if you have a 20lb vest, wear it. ——————————————————— Scaling options: Scale pull ups anyway you’d like (bands, ring rows), you obviously do not… Read more »

052518

WU: 3 rds- 400m run 500m row 3 rounds for quality 2/2 TGU 20s top of ring row hold 30s hollow hold -Rest 2 mins between sets- AMRAP 15 12 KB Deadlifts 24/ 16kg 9 HRPU 6 pull ups

052418

WU: tabata- alternate between walking lunges and wall balls MOB: Lat smash- 2m STRENGTH Front squat 5-3-1-5-3-1 Second wave heavier than the first. For time: 21-15-9 Wall balls 20/14# Box jumps

052318

WU: 800m run MOB: athlete’s choice- 5 mins AMRAP 7 7 DB P cleans 50/35 7 pull ups Finisher: 3x500m row/ 400m run Rest exactly 2 mins Goal is same time each set

052218

WU: AMRAP5 for quality- DB oh walk 20 pull aparts 20s passive hang STRENGTH: Strict press 5×5 @40×1 Build to a weight you can maintain for all 5 sets Every 2 mins for 5 rds: 200m run 7/7 arm db… Read more »

052118

WU: 1 min jumping jacks 1 min walking lunges 1 min jumping jacks 1 min plank 1 min jumping jacks 1 min alternate between high knees in place and butt kicks in place SKILL: Kip, Kipping high knees, T2B, KBS… Read more »