Workout of the Day

061218

WU: 800m. circle up group warm up: 10 groiners 10 thread the needles 10 rebound air squats (2s pause at bottom) 10 arm circles wrist stretches SKILL: front squat STRENGTH: Front squat 5×2 @90% of 1RM WOD: 15 – 12… Read more »

061118

WU: AMRAP 5 10 jump squats 7 GTO 5 plate burpees 3 plate good mornings EMOM 7: 3 heavy TNG deadlifts -REST 3 mins- AMRAP 7: max burpees -REST 3 mins- For time: 30 – 20 – 10 DB suitcase… Read more »

060818

WU: 15 – 12 – 9 muscle clean sit ups KBS Power clean Build to a moderate set of 3. (touch and go. think of this as pre-load/ prep for the WOD) For time: 20 power cleans 60/ 40kg 20… Read more »

060718

WU: 21 – 15 – 9 strict push ups ring rows *10 walking lunges after each round. Build to a moderate set of 8 on the bench press then 4 rds: 8 Bench press 12 tricep extension 4 rds for… Read more »

060618

WU: 400m run then 3 rds- 5 kang squat 5 air squat 10 groiners Back squat 15 mins to find a heavy set of 5 @ 30×1 EMOM 11 5 front squat 4 push press 3 thrusters *If you don’t… Read more »

060518

WU: 400m run, then 3 rds: 8 single arm DB/ KB press 8 bent over row @22X1 100m run Every 5 mins, for 5 rounds, complete for time: 400m run 21 KBS 24/ 16kg 12 pull ups *Goal is to… Read more »

060418

WU: Partner AMRAP Partner A- 100m run Partner B- 10 step lunges/ 10 reverse lunges/ 5 MB GTO then 2 rounds: 5 broad jumps 5 barbell strict press 5 “double push up” burpees (drop to ground, 2 push ups, jump… Read more »

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 »