Workout Of The Day

Wednesday, July 18th WOD

Workout for Wed., 7/18:

Warm Up!

WOD –

Teams of 2

AMRAP in 30 mins

100 box jumps

100 deadlifts

100 kb clean and jerk 1 arm

***partners switch every minute 1 person working at a time

Previous WODs

Friday, April 22nd WOD

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Workout for Fri., 4/22:

Warm Up –

Dynamic group movement. 

Arm circles

Atari

Sexy back

Figure 8

Spidey walk

Crab walk

Inchworm

Leg swings

Jump squats

Skater stretch

Strength –

Close Grip Bench

5×3

WOD –

3-4 Rounds NFT

3 Turkish get ups each side

10 hip bridges

10 ab wheel roll outs

75 banded marches

Thursday, April 21st WOD

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Workout for Thu., 4/21:

Warm Up –

Lax ball smash delt and scap.

4 rounds tabata sexy back

4 rounds tabata flip flop banana on the ground

Skill –

Handstand walk or

handstand hold on wall or

free standing practice

WOD –

Comp:

8 Min AMRAP

3 Bar M.U.

6 HSPU

Rest 3 mins

8 Min AMRAP

5 C2B

8 Push Ups

Perf:

8 Min AMRAP

3 C2B

6 HSPU

Rest 3 min

8 Min AMRAP

5 Pull up

8 Push up

Fit:

8 Min. AMRAP

3 Pull up (Scale to bands or jumping)

6 Pike HSPU

Rest 3 min

8 Min. AMRAP

5 Ring Row

8 Box Push Up

Wednesday, April 20th WOD

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Workout for Wed., 4/20:

Warm Up –

Front squat arms out.  Train bar or pvc on shoulders for 2 mins. 

Duck walk down and back length of gym x2

Strength –

Front Squat

5×3

WOD –

Every 2:30 for 6 rounds

8 Cal Row

8 Thrusters (135/95)

8 Burpees over bar

Tuesday, April 19th WOD

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Workout for Tue., 4/19:

Warm Up –

2 rounds for time

15 banded March

10 banded good morning

5 iron cross each side

5 scorpion each side

After.  3 way dynamic leg mobility as group. 

Lizard stretch to sampson

Mobility –

5 way banded shoulder mobility before warm up

Skill –

Deadlift and D.U.s

WOD –

Comp:

20 min AMRAP

40 DUs

20 OH plate lunges (45/35)

10 Deadlift (185/135)

Perf:

20 min AMRAP

40 DUs

20 OH plate lunges (25/15)

10 Deadlift (165/115)

Fit:

20 min AMRAP

50 SU

20 BW lunges

10 Deadlift (135/95)

Monday, April 18th WOD

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Workout for Mon., 4/18:

Warm Up – 

2 rounds

10 jump squats

15 banded good mornings

20 banded hammy pulls

Mobility –

Lateral banded hip mobility

Oly / Strength –

Build to max of complex

3 Hang Clean

2 Front Squat

1 S2O

WOD:

Complete for time

Teams of 2

“Double Heavy Grace”

(60 power clean and jerks for time)

Friday, April 15th WOD

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Workout for Fri., 4/15:

Warm Up –

2 Rounds

With PVC

Air Squat

OHS

Power Snatch

Power Snatch to OHS

Snatch

(2nd Round with Barbell)

Skill –

Snatch

WOD –

OHS

15 mins to establish 1rm

Snatch

15 mins to establish 1rm

Thursday, April 14th WOD

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Workout for Thu., 4/14:

Warm Up –

10×3

Banded bench press, regular grip.

Strength –

Close Grip Bench Press

5×3

WOD –

3-4 Rounds NFT

20 Bent over Row 10/arm

6 TGU (3/side)

12 Bulgarian Split Squat (6/side)

20 Banded Good morning

10 Weighted Step up (5/side)

Mobility –

Smash with lax ball

Wednesday, April 13th WOD

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Workout for Wed., 4/13:

Warm Up –

1 Round

400m run

15 Wall Balls

15 Box Jump

15 Push Jerk w/ Empty BB

15 Front Squats w/ Empty BB

WOD – Chipper for Time

Fit:

50 W.B (10/8)

40 Box Jump (16/12)

30 Push Jerks (75/55)

20 dips

10 Front Squat (75/55)

5 Lie to stands

Perf:

50 W.B (14/10)

40 Box Jump (20/16)

30 Push Jerks (95/65)

20 Box Bar Muscle Ups

10 Front Squat (135/95)

5 Rope Climbs (10’)

Comp:

50 W.B (20/14)

40 Box Jump (24/20)

30 Push Jerks (135/95)

20 Bar Muscle Ups

10 Front Squat (135/95)

5 Rope Climbs (15’)

Tuesday, April 12th WOD

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Workout for Tue., 4/12:

Warm Up –

4 min AMRAP

10 Burpees

10 PVC Push Press

10 Air Squats

10 SDLHP

Mobility –

Light Saber Stretch

Strength –

Front Squat

5×3 (with 1 sec pause)

WOD –

Fit:

4 RFT

50m Farmers carry (35/25)

12 Push Press (75/55)

12 Box Jump

12 SDLHP (75/55)

Perf:

4 RFT

50m Farmers carry (55/35)

12 Push Press (95/65)

12 Burpees

12 SDLHP (95/65)

Comp:

4 RFT

50m Farmers carry (70/55)

12 Push Press (115/75)

12 Burpees

12 SDLHP (95/65)

Monday, April 11th WOD

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Workout for Mon., 4/11:

Warm Up –

2 Rounds

40 CLB Booty Blast

20 PVC Pass thru

10 PVC DeadLift

10 PVC Clean pulls

10 Kip Swings

Strength –

10 mins to find heavy 3 DL

WOD –

Fit:

20 Min EMOM alternating

Min 1: 5 Hang clean

Min 2: 10-15 Knee Raise

Perf:

20 Min EMOM alternating

Min 1: 5 Hang clean

Min 2: 10-15 K2E

Comp:

20 Min EMOM alternating

Min 1: 5 Hang clean

Min 2: 10-15 T2B