Workout Of The Day

Monday, December 18th WOD

Workout for Mon.,12/18:

Warm Up!

Strength –

Build to 95%of back squat

Then

2×2@90%

%

WOD –

“Air Squat Annie”

50-40-30-20-10

Air squat

DUs

Ab mat sit-ups

Previous WODs

Monday, August 17th WOD

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Workout for Mon., 8/17:

Warm Up –

3×8 OHS w/PVC or Light BB

30:30 Samson Stretch w PVC Overhead

3×8 Push-ups (Raised feet for challenge)

25 MB Ab throws w/Partner

3×8 Ring Row (Raise feet for Challenge)

Strength –

Press 5×5

WOD – “Jackie”

1000 M Row

50 Thrusters

30 Pull-ups

Friday, August 14th WOD

BearComplex

Workout for Fri., 8/14:

Warm Up 

Barbell Complex

3 Rounds

5 RDLs

5 High Hang PC

5 Front Squats

5 Strict Press

5 Good Mornings

5 Back Squats

5 BTN Strict Press

WOD –

“Bear Complex”

5 Rounds For Load

(1 PC + 1 FS + 1 S2OH + 1 BS + 1 BTN S2OH = 1 Rep

Must Complete 7 Reps without putting the bar down to complete 1 Round.

Each Round Should Be Building.

Rest As Needed In Between Sets.)

Thursday, August 13th WOD

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Workout for Thu., 8/13:

Warm Up –

KB Warm Up

TGU + Windmill

Skill –

Agility Drills

WOD –

5 RFT

200m Run

12 Burpees

18 KBS

Rest 1min

After Bash –

Glute/Ham Smash

Wednesday, August 12th WOD

IMG_2465

Workout for Wed., 8/12:

Warm Up –

2 Rounds

30:15 W:R

CLB Booty Blaster

Pry Squat

Lunges

Squat Therapy

Barbell Strength –

Back Squat

5 x 3

WOD –

NFT (No Shoes)

50 Single Unders

Superset 3 Sets

8x per side Single Leg KB RDL

20x Russian Twists

50 Single Unders

Superset 5 Sets

6-8 Australian Rows

Plank Complex

50 Single Unders

Remaining Time Drag Sled (If Done Outside Put On Shoes)

Tuesday, August 11th WOD

IMG_3883

Workout for Tue., 8/11:

Warm Up –

12 Min EMOM

Min 0, 4, 8

Wall Walk To HS Hold 30s

Min 1, 5, 9

Row 30s

Min 2, 6, 10

Pry Squat 30s

Min 3, 7, 11

Hanging Knee Tuck

WOD – “Cindy”

20 Min AMRAP

5 Pull-Ups

10 Push-Ups

15 Air Squats

After Bash –

DL Grip Test

Monday, August 10th WOD

captamerica

Workout for Mon. 8/10:

Warm Up –

8 Min AMRAP

Bear Crawl 60′

Crab Walk 60′

Farmer’s Carry 120′

Strength –

Press

5 x 3

WOD –

3 Min AMRAP

9 Strict Press

12 Box Jumps

15 Sit Ups

Rest 1min (Change Weights)

3 Min AMRAP

9 Push Press

12 Box Jumps

15 Sit Ups

Rest 1min (Change Weights)

3 Min AMRAP

9 Jerks

12 Box Jumps

15 Sit Ups

Rest 1min (Change Weights)

After Bash –

3 Attempts Max Distance Standing Broad Jump

Friday, August 7th WOD

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Workout for Fri., 8/7:

Warm Up –

21-15-9 reps NFT

tuck crunches

cossack stretch

Strength –

Deadlift

5×5

WOD –

AMRAP 10 mins

6 Burpee Broad Jumps

10 Plate Ground to Over Head

12 Plate Over Head Walking Lunges

Thursday, August 6th WOD

IMG_3914

Workout for Thu., 8/6:

Warm Up –

3×8 OHS w/PVC or Light BB

30:30 Samson Stretch w PVC Overhead

3×8 Push-ups (Raised feet for challenge)

25 MB Ab Throws w/Partner

3×8 Ring Row (Raise feet for Challenge)

Skill –

Agility Ladder

WOD –

“Helen”

3 RFT

400m Run

21 KBS 53/35

12 Pull-ups

Wednesday, August 5th WOD

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Workout for Wed., 8/5:

Warm Up –

Dynamic WU

Bear Crawl F/B

Crab Walk F/B

Kosac Stretch

Lunge F/B

Strength –

Press

3×5

WOD –

DECK OF CARDS

Spades=Lunges

Clubs=Air Squats

Diamonds=Push-Ups

Hearts= Ring Rows

Tuesday, August 4th WOD

IMG_2538

Workout for Tue., 8/4:

Warm Up –

EMOM 8

Max Effort PU

30 sec DU

Strength –

Back Squat

3×5

WOD –

“The Night Watch”

21-15-9-15-21

Wallball (20/14)

Box Jump Over (24/20)

200 Meter Run