Workout of the Day

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 »

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 »