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, July 20th WOD

IMG_2203

Workout for Mon., 7/20:

Warm Up –

Animal Crawl Medley

Strength –

Floor Press

5×5

WOD –

10 min AMRAP

3 Ring Push Ups

3 Dead Lifts

10 Double Unders

6 Ring PU

6 DL

15 DU

…..ladder

Friday, July 17th WOD

HeroJasonHolbrook_th

Workout for Fri., 7/17:

Warm Up –

10 PVC Pass Throughs

5 Around The Bend/Side

Then

2 Rounds

30′ Bear Crawl

30′ Crab Walk

60′ Farmer’s Carry

Then

10 PVC Pass Throughs

5 Around The Bend/Side

Barbell Strength –

Floor Press

5×3 (+5 lbs from 7/9)

WOD –

“Holbrook”

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

10 Rounds for time

5 Thrusters

10 Pull Ups

100m Run

Rest 1 min

Thursday, July 16th WOD

IMG_2451

Workout for Thu., 7/16:

Warm Up –

CF Warm Up

2 Rounds

8-10 Reps

Pull Up

Push Up

Sit Up

Arch

Air Squat

Samson Stretch 30s/leg

Gymnastics Skill –

Rope Climbs

WOD –

150 KBS

EMOM 3 T2B

After Bash –

Forearm Smash

Wednesday, July 15th WOD

IMG_2432

Workout for Wed., 7/15:

Warm Up –

Barbell Complex x 2

Strength / Skill –

Power Clean

8×2

WOD –

Complete For Time

10-1 Hang PC

1-10 Burpee Over The Bar

After Bash –

Gut Smash

Tuesday, July 14th WOD

IMG_3859

Workout for Mon., 7/14:

Warm Up – 

2 Rounds

200m Med Ball Run

15 KBS

10 Goblet Squats 

10 Lunges 

Practice – 

10 Min EMOM

Even Min 6 Weighted Box Jumps

Odd Min 6 Weighted Burpees

Skill – 

Agility Ladder

WOD –

6x400m Run 

1 Min Rest Between Rounds 

After Bash –

Foot and Calf Smash

Monday, July 13th WOD

IMG_3923

Workout for Mon., 7/13:

Warm Up –

2 Rounds

(30:15 / W:R)

CLB Booty Blaster

Pry Squat

Lunges

Squat Therapy

Barbell Strength –

Front Squat

5×3 (Compare to 7/10 +5lb)

WOD – “Angie”

For Time

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Air Squats

Friday, July 10th WOD

IMG_4000

Workout for Fri., 7/10 – 

Warm Up –

2 Rounds

30:15 W:R

CLB Booty Blaster

Pry Squat

Lunges

Squat Therapy

Skill / Strength –

Front Rack Mobility w/Barbell + Drill Positions (8 min)

Front Squats

3×5 (+5, see 7/2)

**SS w/5 Chin-ups

WOD –

Benchmark workout

Row 2K

After Bash –

collect 50-60 band pull downs

Thursday, July 9th WOD

IMG_4017

Workout for Thu., 7/9:

Warm Up –

EMOM 8

EVEN: 1 Wallwalk (5 sec tighten at bottom, 5 sec hold at top)

ODD: 20 DU or 30 Sec of Practice

Strength / Skill –

Floor Press 3×5 (+5, see 6/30)

WOD –

15-12-9-6-3

Push-Press

T2B

Box Jump Overs

Wednesday, July 8th WOD

IMG_4013

Happy Birthday Wyatt! 

Workout for Wed., 7/8:

Warm Up –

2 Rounds of…

3 Scapular PU, 3 Strict PU, 3 Kipping PU

3 Downward Dog PU, 3 Piked PU From Box, 3 Strict HSPU

3 Hanging Leg Raises, 3 Strict T2b, 3 Kipping T2B

3 Hands-up Wall Squats, 3 Elbows Up Wall Squats, 3Hands Overhead Wall-Squats

** If advanced element is too difficult, repeat the one you can perform correctly.

Skill –

Pistol

WOD –

EMOM 20

1st min: 10-20 Pushups

2nd min: 10-20 Tuck Crunches

3rd min: 10-20 Alt. pistols

4th min: 10-20 Arm Haulers

5th min: 10-20 KB Bent Row

–30sec Cap each round–

Tuesday, July 7th WOD

IMG_3850

Workout for Tue., 7/7:

Warm Up –

10-8-6-4-2

hollow to arch

wall squats

5xSU, 3xDU jump rope

Skill –

OHS

WOD –

“Nancy”

5 rounds for time of:

400 meter run

15 OHS

After Bash –

Ankle Smash w/ BB