Workout of the Day

051018

WU: 4 rds- 6 strict push ups 6 strict pull ups (8 ring rows) 100m run STRENGTH: Bench Press 5×5 *Score is total weight across your 5 heaviest sets. TT: 1000m row RECOVERY: Twisted cross- 90s/ side LaX ball pec… Read more »

050918

WU: 800 m run MOB: Wrist stretches FITNESS: Every 2m for 20m- 2 DB hang Clean + Push press + Push Jerk *build to moderate weight, and maintain throughout. COMPETITION: Every 2m for 20m- Clean + Hang Clean + Push… Read more »

050818

WU: 3 rounds- 5 halos 10 OH walking Plate Lunge 15 Air Squats MOB: Alternate between down dog and puppy dog (2 min) EMOM 6 8 Plate GTO Amrap Plate Burpee -90s Rest- EMOM 6 6 MB Clean 20/ 14#… Read more »

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 »