Workout Of The Day

  • Friday 9/21

    PARTNER WOD:

    For Time:
    100 Wall Balls (20/14)
    Run 300 m (Together)
    100 KB Swings (95/65)
    Run 300 m (Together)
    100 Barbell Push-Ups
    Run 300 m (Together)
    100 Deadlifts (135/95)
    Run 300 m (Togerther)

  • Thursday 9/20

    STRENGTH:

    Super Sets
    Bench Press
    d/bell Curls

    WOD:
      5 Rounds:
      8 Hang Snatches (95/65)
    12 Pull-Ups
    300 m Run

  • Wednesday 9/19

    STRENGTH:

    Power Clean

    WOD:
    10 Rounds:
      7 Hang Cleans (95/65)
      7 OH Lunges (95/65)
      7 Toes 2 Bar

  • Tuesday 9/18

    STRENGTH:

    EMOM
    Weighted Sit-Ups
    Push-Ups

    WOD:
    15 Minute AMRAP:
      9 SDHP (95/65)
      6 Burpees O/ Barbell
      3 Wall Walks

  • Monday 9/17

    STRENGTH:

    Strict Press

    WOD:
    For Time:
    Run 400 m
       then,
    10 Down to 1 of:
    Push Press (95/65)
    Back Squat (95/65)
       then,
    Run 400 m

  • Saturday (Partner WOD) 9/15

    PARTNER WOD:

    20 Minute AMRAP
    Partner A does:
      5 Hang Cleans (115/85)
    10 Burpees Over Barbell
    15 Sit-Ups

    Partner B does:
    Run 400 m

  • Friday 9/14

    WOD:
    *16 Minute Ascending Ladder ( By 2's ) :
    DB/KB Snatches (53/35)
    Goblet Squats (53/35)
    * 100 m Run after each round

  • Thursday 9/13

    STRENGTH:
    Deadlift

    WOD:
    15 Minute AMRAP:
    10 Deadlifts (135/95)
      7 Toes 2 Bar
    10 Box Jumps (24/20)

  • Wednesday 9/12

    STRENGTH:
    work on a weakness

    WOD:
    24 Minute EMOM:
    Hang Clean
    Front Squat
    Push Press
    Back Squat

  • Tuesday 9/11

    STRENGTH:
    Bench Press

    Partner WOD:
    20 minute AMRAP:
    200 m Run
      30 Thrusters (95/65)
      20 Pull-Ups
      10 Wall Walks

  • Monday 9/10

    STRENGTH:
    Front Squats

    WOD:
    100 Double Unders
     1 Mile Run
    100 Wall Balls (20/14)

  • Saturday (Partner Wod) 9/8

    PARTNER WOD:
    With a "25 Minute" Running Clock:
    4 Rounds (Alternating Sets) of:
    200 m Run
    then ( With remaining time ),
    AMRAP of:
    20 KB Swings (53/35)
    20 Pull-Ups
    20 Burpee Box Jumps (24/20)

  • Friday 9/7

    WOD:
    25 Rounds:
    2 Clean and Jerks (100/70)
    5 Wall Balls (20/14)

  • Thursday 9/6

    STRENGTH:

    Deadlift

    WOD:
    *18 Minute AMRAP:
    12 Deadlifts (135/95)
      6 Toes 2 Bar
      6 Power Cleans (135/95)
      3 HSPU's
    * Run 400 m at the 5,10 and 15 Minute mark

RSS Feed

W.O.D. Archive