DAILY WORKOUT

Sunday, April 22, 2018

Sunday FUNday! Accumulate 2:00 in L-Sit Position Perform 10 Supermans between each set 10 Rounds For TIme 1 Legless Rope climb or 2 Rope climbs or 3 arm-pull Rope Climbs 15 Wall Balls Purpose of the Workout: For our Sunday Funday, we are going to introduce the L-Sit....

Saturday, April 21, 2018

Core Series: 3 Rounds of :40 on/ :20 off of the following Hollow Rocks Front Plank Side Plank (R) Side Plank (L) Partner WOD: For Time 300 Calorie Row + 300 Calorie Assault Bike 2:00 on/ 1:00 Off until all reps are completed. Switch during rest period. Purpose of the...

Friday, April 20, 2018

Power: Shankle Complex: 6 Sets of load 1 Deadlift + 3 Hang Clean Pulls + Hang Clean + 2 Split Jerks WOD: For Time 15-12-9 Thrusters Kipping Pull Ups *Run 200 Meters After Each Set (i.e. Finish with run) Purpose of the Workout: For our power accessory movement today,...

Thursday, April 19, 2018

Strength: 4 Sets 5 Kettlebell Presses (L) + Waiters Walk (1 Length of gym) + 5 Kettlebell Presses (R) + Waiters Walk 8-12 Strict Toes to Bar WOD: 8 Rounds For TIme 10 Double Kettlebell Swings 10 Box Jump Overs Purpose of the Workout: The strength portion of today's...

Wednesday, April 18, 2018

Skill: Rope Climbs WOD: 5 Rounds For Max Reps 1:00 Power Snatch 1:00 Bar Over Burpees 1:00 Max Sets of 5 Double Unders 1:00 Rest. Purpose of the Workout: For the WOD we are going to be doing minute stations. We want to move consistently for the whole minute so choose...

Tuesday, April 17, 2018

Power: “Death By Cleans” 1st Minute= 1 Clean 2nd Minute= 2 Cleans 3rd Minute= 3 Cleans *Follow this pattern until you cannot complete the target number of repetitions. Once you fail, complete 8 burpees each minute until everyone is finished. WOD: For Time 1KM Assault...

Monday, April 16, 2018

Strength: 5 Sets, alternate between Tempo Presses 5-5-5-5-5 *Hold overhead for :03 and control descent for :03 8-12 Single Arm Kettlebell or Dumbbell Bent Over Rows WOD: 5 Rounds For Time 3 Deadlifts (Heavy) 6 Strict Ring Dips 9 Knees to Elbows (Unbroken or 5 burpees...

Sunday, April 15, 2018

Sunday FUNday! Split Jerk From Rack 1-1-1-1-1-1 *Build to 1RM WOD: “GI Jane” 100 Burpee Pull Ups for...

Saturday, April 14, 2018

Partner WOD: Both people will be working at the same time. Switch movements once all reps are completed. 8:00 AMRAP 25 Calorie Row 20 Dumbbell Clean & Jerk (10 Each Arm) -4:00 Rest- 8:00 AMRAP 20 Push Ups 15 Ring Rows -4:00 Rest- 8:00 AMRAP 15 KB Swings 10 Squat...

Friday, April 13, 2018

Power: 10 Sets 2 Clean Pull + 1 Clean *Build weight WOD: Freaky Friday the 13th! 4 Rounds 13 Wall Balls 13 Toes-to-Bar 13 Ground-to-Overhead Purpose of the Workout: For the first part of our WOD, we have a complex of 2 clean pulls followed by 1 clean. The purpose of...

Thursday, April 12, 2018

Strength: Every Minute On The Minute For 16:00 Odd: 3-5 Strict HSPU Even: 5 Pendlay Rows WOD: 12:00...Get As Far As Possible 10 Deadlifts 200 Meter Run 9 Deadlifts 200 Meter Run 8 Deadlifts 200 Meter run Follow this pattern of subtracting one deadlift for each...

Wednesday, April 11, 2018

Skill: Rope Climbs WOD: 8 Rounds For Time 5 Strict Chin Ups (Underhand Grip) 10  Double Dumbbell Push Press 15  Calorie Assault Bike 20 Kettlebell Swings 25 Double Unders Purpose of the Workout: The focus for our skill session for today will be building upon the...

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