Workout Of The Day 2018-04-05T23:40:09+00:00

WORKOUT OF THE DAY

CHECK OUT TODAY’S WOD

Tuesday 9/18/18

WOD:

4 Rounds

5 minutes to complete

Min 1: Max rep Deadlift
Min 2: Max rep Box Jumps 24”

50 Walking Lunge Steps
75 Double Unders

Rest whatever time remains in the 5 minute round after you have completed the Double Unders.
Increase the Deadlift weight each round 135/95 185/125 225/155 275/185

Monday 9/17/18

WOD:

3 Rounds

90 seconds to complete
10 Burpees
Max rep Kettlebell Sumo Deadlift High Pull 70/53

Rest 30 seconds

90 seconds to complete
10 Burpees
Max rep Dumbbell Squats 50’s/35’s

Rest 30 seconds

90 seconds to complete
10 Burpees
Max rep Barbell Push Press 95/65

Rest 30 seconds

Sunday 9/16/18

WOD:

On a 15-minute clock, for max reps each round:
From 0:00-3:00, run 400 meters then do pull-ups
Rest 1 minute
From 4:00-7:00, run 400 meters then do 155-lb. clean and jerks
Rest 1 minute
From 8:00-11:00, run 400 meters then do pull-ups
Rest 1 minute
From 12:00-15:00, run 400 meters then do 155-lb. clean and jerks

Friday 9/14/18

WOD:

For Time

100 Cal Row
80 Jumping Pull Ups
60 Wall Ball Shots
40 Dumbbell Burpees 35/20
20 Strict Chest to Ring Pull Ups

Thursday 9/13/18

Warm Up:

10 minute alternating EMOM
10 Dumbbell Bench Press 50/35
30 sec Handstand Hold

WOD:

On a clock set for 9 minutes

Find your 3 Rep Max Thruster

Then immediately with 75% of the Thruster weight complete

10 Rounds for Time of

7 Toes to Bar
3 Power Snatch

Wednesday 9/12/18

Warm Up:

8 minute alternating EMOM

Min 1: 15/12 Cal Row
Min 2: 9 Strict Pull Ups

WOD:

4 rounds, 1 min per station, of:

Dumbbell Hang Power Clean, 40/25 lbs
Ring Dip
Front Squat, 75/55 lbs
Burpee
Dumbbell Push Press, 40/25 lbs
Rest 1 min

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.

Tuesday 9/11/18

WOD:

75 Double Unders

Then

30-20-10 Reps of

Kettlebell Swings 53/35
Box Jumps 24”

Then

75 Double Unders

Monday 9/10/18

WOD:

7 min AMRAP

5 Rounds of Cindy*
Max Rep Clean and Jerk 155/105

Rest 3 minutes.

7 min AMRAP

5 Rounds of Cindy*
Max Rep Clean and Jerk 135/95

Rest 3 minutes.

5 Rounds of Cindy*
Max Rep Clean and Jerk 115/75

Cindy*
5 Pull Ups
10 Push Ups
15 Air Squats

Sunday 9/9/18

WOD:

21-15-9 reps, for time of:
Dumbbell Hang Squat Clean, 50 lbs
Handstand Push Up

Friday 8/7/18

WOD:

Every 2 minutes for as long as possible complete:

From 0:00-2:00

15 second L-Sit

135/95-lb. front squats, 2 reps

From 2:00-4:00

15 second L-Sit

135/95-lb. front squats, 4 reps

From 4:00-6:00

15 second L-Sit

135/95-lb. front squats, 6 reps

Continue adding 2 reps to the front squat each interval for as long as you are able.