DAILY WORKOUT

Monday, October 15, 2018

Strength: 5 Sets Deadlift “Clusters” 1.1.1. WOD: For 15:00 Max Front Plank Hold Once you break perfect form perform 1 Turkish Get Up each side Max Left Side Plank Hold Once you break perfect form perform 15 Goblet Squats Max Right Side Plank Hold Once you break...

Sunday, October 14, 2018

Sunday FUNday! 15:00 AMRAP 10 Calorie Assault Bike 200 Meter Run 20 Calorie Assault Bike 200 Meter Run Follow This Pattern Until Time Expires… Then: 5 Sets of 10 GHD Sit Ups + 10 Banded Good Mornings Purpose of the Workout: Today’s Sunday Funday will kickoff with a...

Saturday, October 13, 2018

Partner WOD: 30:00 to Accumulate As Much Weight & Meters As Possible From 0:00-10:00 10 Attempts Each Partner 1 Power Clean + 1 Hang (Squat) Clean + 1 Split Jerk From 10:00-20:00 5 Attempts Each Partner 5 Touch and Go Deadlifts From 20:00-30:00 Max Distance Row...

Friday, October 12, 2018

Double WOD #1) For Time (Cap=10:00): 1,2,3,4,5,6,7,8,9,10 Hang Power Clean Toes to Bar 5:00-8:00 Rest/ Mobility #2) 4 Rounds 2:00 On/ 2:00 Off 20/16 Calorie Assault Bike AMRAP Double Unders Purpose of the Workout: Since Friday is a power day, today we are going to...

Thursday, October 11, 2018

Strength: 5 Sets Alternating Between 10 Romanian Deadlifts 10 Hollow Hold to V-Ups WOD: 10 Rounds For Time 5 Handstand Push Ups 1 Rope Climb 5 Dumbbell Snatches (5 Each Arm) Purpose of the Workout: We are going to treat today's strength portion as an accessory day...

Wednesday, October 10, 2018

Skill: Pull Ups--Every 1:00 For 6 Rounds: Odd: 3 Reps of :03 Hold With Chin Above Bar + :03 Negative Even: 15 Aggressive Kip Swings Elevating Hips WOD: “4 Corners” 20:00 AMRAP 20 Air Squats 20 Box Jumps 20 Ab-Mat Sit Ups 20 Kettlebell Swings *From 0:00-5:00 Bear Crawl...

Tuesday, October 9, 2018

Power: Power Clean 1-1-1-1-1-1 *Build to a Heavy Single in 15:00 WOD: 4:00 On/ 4:00 Off 3:00 On/ 3:00 Off 2:00 On/ 2:00 Off 1:00 On/ 1:00 Off 7 Shoulder to Overhead 7 Bar Over Burpees Purpose of the Workout: The purpose of today's power portion is to go heavy on our...

Monday, October 8, 2018

Strength: 5 Sets Alternating Between: 5 Deadlifts *Build weight throughout sets 8-12 Single Arm Kettlebell Presses Each Arm WOD: 4 Rounds of 2:00 On/ 2:00 Off 20 Pulls on the Rower for Max Calories AMRAP Thrusters (Heavy) in Remaining Time *Score is Calories +...

Sunday, October 7, 2018

Sunday FUNday: 3:00 AMRAP 30 Box Jumps 20 Push Ups 3/2 Rope Climbs 30 Ab-Mat SIt Ups 30 Calorie Row 30 Box Jumps 20 Push Ups 3/2 Rope Climbs 30 Ab Mat Sit Ups 30 Calorie Assault Bike 3:00 Rest 6:00 AMRAP 30 Box Jumps 20 Push Ups 3/2 Rope Climbs 30 Ab Mat Sit Ups 30...

Saturday, October 6, 2018

Partner WOD: 6:00 AMRAP Partner A Hangs from pull up bar Partner B does 20 Wall Balls -4:00 Rest- 6:00 AMRAP Partner A holds  one 55/35 # KB overhead Partner B does 10 strict pull ups -4:00 Rest- 6:00 AMRAP Partner A holds plank Partner B does 20 KB Swings 70/55 -4:00...

Friday, October 5, 2018

Power: Power Clean Ladder Test Every Minute On The Minute For 20 Rounds: Start at 95/65 or 135/85 and add 10 lbs total the first 5 rounds and 5lbs thereafter until you fail twice in a row. Once you fail, drop weight by 20-30lbs and perform 1 rep until round 20. WOD:...

Thursday, October 4, 2018

Strength: Sumo Deadlift 3-3-3-3-3 *Build to a heavy set of 3 (Not Touch and Go) WOD: For Time 10-1 Sumo Deadlift High Pull 1-10 Push Press/Jerk *Every Minute Perform 10 Lateral Bar Jumps Purpose of the Workout: Traditionally on our secondary strength day, we do some...