Workout Of The Day

  • Saturday (Partner Wod) 7/21

    PARTNER WOD:
    20 Minute Amrap:
    Partner A does:
    3 Power Cleans (135/95)
    6 Hang Cleans (135/95)
    9 Air squats

    Partner B does:
    100 m OH Plated Carry (45/25)

    Partner B picks up where Partner A leaves off !!!

  • Friday 7/20

    WOD:
    "Fight Gone Bad"
    3 Rounds (1 Minute Max reps at each station )
    Wall Balls (20/14)
    SDHP (95/65)
    Box Jumps (24/20)
    Push Press (95/65)
    Calorie Row
    REST 1 MINUTE

  • Thursday 7/19

    STRENGTH:

    12 Minutes of :30 on / :30 off:
    Double Unders
    Plank Holds
    Ring Dips

    WOD:
    12 Asending Ladder ( By 1's):
    Thrusters (95/65)
    Toes 2 Bar

  • Wednesday 7/18

    STRENGTH:
    Back Squat
    "BRING SALLY UP"

    WOD:
    4 Tabatas:
    1) Air Squats
    2) Sit-Ups
    3) Goblet Squats
    4) Push-Ups

  • Tuesday 7/17

    STRENGTH:
    EMOM:
    Floor Press
    HSPU's / Wall Walks

    WOD:
    4 Rounds:
    400 m Run
    12 Hang Snatches (95/65)
    24 KB Swings (53/35)

  • Monday 7/16

    STRENGTH:
    Deadlift

    WOD:
    10 down to 1 : Push Press (95/65)
    1 up to 10 : HRPU's

    **REST 2 MINUTES**

    10 down to 1 : Front Squats (95/65)
    1 up to 10 : Knees 2 Elbow

  • Saturday (Partner Wod) 7/14

    Partner "HERO WOD"
    8 Rounds:
    26 Deadlifts (185/125)
    34 Wall Balls (20/14)
    400 m Run (Together)

  • Friday 7/13

    WOD:
    50-40-30-20-10 of:
    KB Swings (53/35)
    Double Unders
    Sit-Ups

  • Thursday 7/12

    STRENGTH:
    Back Squat

    WOD:
    1 Mile Run
        then,
    75 Burpee Pull-Ups

  • Wednesday 7/11

    STRENGTH:
    Bench Press

    WOD:
    15 Minute AMRAP:
    5 Deadlifts (205/135)
    7 Pull-Ups
    9 Wall Balls
    Run 150

  • Tuesday 7/10

    STRENGTH:
    Hang Cleans
    Sit-Ups

    WOD:
    5 * 4 * 3 * 2 * 1 Minute AMRAP of:
    5 Power Cleans (135/95)
    7 Box Step Overs w/ KB (53/35)

  • Monday 7/9

    STRENGTH:
    EMOM
    DU's
    KB Swings

    WOD:
    10 Down to 1: Toes 2 Bar
    20 down to 2 : Burpees 2 Bar

  • Saturday (Partner Wod) 7/7

    Partner WOD:
    24 Minute AMRAP:
    40 Hang Cleans (115/85)
    40 Push Press (115/85)
    40 KB Swings (53/35)
    Run 400 m (Together)

  • Friday 7/6

    Partner WOD:

    22 Minute AMRAP:
    10 Burpee Box Jumps (24/20)
    20 Shoulder 2 OH (115/85)
    30 Barbell Push Ups
    200 m Run (Together)

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