Workout Of The Day

  • Saturday 5/26

    WOD:

    "MURPH"
    Run 1 Mile,
    100 Pull-Ups
    200 Push-Ups
    300 Air Squats
    Run 1 Mile

  • Friday 5/25

    WOD:

    15 Minute Ascending Ladder (By 3's):
    Burpee Box Jump Overs (24/20)
    Deadlifts (155/105)

  • Thursday 5/24

    PARTNER WOD:
    20 Minute AMRAP:
     Partner A does:
      4 Pull-Ups
      5 Hang Cleans (95/65)
      6 Back Squats (95/65)

    Partner B does:
    Run 150 m

  • Wednesday 5/23

    PARTNER WOD:

    For Time:
    Run 800 m (Together)
    100 Clean and Jerks (95/65)
    100 Wall Balls (20/14)
    100 Burpees
    Run 800 m (Together)

    Split reps Evenly !!!!!

  • Tuesday 5/22

    STRENGTH:
    Team Row

    WOD:
    15 Minute AMRAP:
      5 Hang Squat Cleans (95/65)
    10 KB Swings (53/35)
      5 HSPU's
    25 Double Unders

  • Monday 5/21

    STRENGTH:
    Strict Press

    WOD:
    27*21*15*9*
    S2OH (95/65)
    Toes 2 Bar
    *Run 200m

  • Saturday (Partner Wod) 5/18

    Partner WOD:
    30 Minute AMRAP:
    100 KB Swings (53/35)
      80 Hang Snatches (95/65)
      60 Burpee Box Jumps (24/20)
      40 Goblet Squats (53/35)
      20 Pull-Ups

    Split reps Evenly !!!!

  • Friday 5/18

    WOD:
    *For Time:
    100 Thrusters (95/65)
    * 5 burpees everytime you put the barbell down

  • Thursday 5/10

    STRENGTH:
    Hang Squat Cleans

    WOD:
    20 Minute EMOM:
    2 Power Cleans, 3 Hang Cleans, 4 Push Jerks (115/85)

  • Wednesday 5/16

    STRENGTH:
    Bench Press
    D/Bell Curls

    WOD:
    *16 Minute Ascending Ladder of:
    Wall Balls (20/14)
    Knees 2 Elbow
    * 5 Deadlifts(185/135) after each rd.

  • Tuesday 5/15

    STRENGTH:
    EMOM
    Back Squats
    Wall Walks

    WOD:
    25 Minute EMOM:
    Min 1: 8 SDHP (95/65)
    Min 2: 8 Toes 2 Bar
    Min 3: 15 Air Squats
    Min 4: 10 HRPU's
    Min 5: Run 100 m / 15 DU's

  • Monday 5/14

    STRENGTH:
    Bear Complex

    WOD:
    40-30-20-10 of:
    KB Swings (53/35)
    Burpees
    Sit-Ups

  • Saturday (Partner Wod) 5/12

    Partner WOD:
    24 Minute AMRAP:
    60 Wall Balls (20/14)
    50 Box Jumps (24/20)
    40 Burpees
    30 Sit-Ups
    20 Shoulder 2 OH (115/85)

    One Partner works at a time, split reps evenly

  • Friday 5/11

    WOD:
    For Time:
    100 KB/DB Snatches (53/35)
    100 Push-Ups
    100 Toes 2 Bar

    * Break up reps anyway you want

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