DAILY WORKOUT

Tuesday, August 21, 2018

Power: Every Minute For 12:00 Odd: 3 Power Snatches (Keep it light and fast) Even: 5 Tall Box Jumps WOD: 5 Rounds 1:00 Double Unders :30 Transition :30 Row for Meters 2:00 Rest Purpose of the Workout: Our power portion today is pairing two very power oriented...

Monday, August 20, 2018

Strength: Core Circuit- 3 Rounds For Quality 1:00 L-Sit :30 Rest 1:00 Strict Knees to Elbows :30 Rest 1:00 Superman Bananas WOD: Every Minute for 5:00 15 KB Goblet Squats AMRAP Clean and Jerks (Heavy) Rest 2:00 Every Minute For 5:00 25 Air Squats AMRAP Clean and Jerk...

Sunday, August 19, 2018

Sunday FUNday! Recursive CHAOS! 35/30 Calorie Ski Erg 25 Burpees 40 Alternating Overhead Squats with Dumbbell 40 Jumping Lunges or Alternating Pistols 25 Box Jump Overs 110' Sled Pull Purpose of the Workout: Today's Sunday FUNday will be scaled for normal human...

Saturday, August 18, 2018

Partner WOD: 500 Meter Row/ 1KM Assault Bike (Partners work at same time) 50 HSPU (One partner working at a time; switch at-will) 500 Meter Row/ 1KM Assault Bike (Partners work at same time) 200 Double Unders (One partner working at a time; switch at-will) 500 Meter...

Friday, August 17, 2018

Power: Jumping WOD: Double Met-Con 12:00 AMRAP 20 Dumbbell Power Snatches (Each Arm) 20 Box Jump Overs 10:00 Rest 12:00 AMRAP 15 Hang Power Cleans 20 USA KB Swings 25 Lateral Bar Hops Purpose of the Workout: Today we have a double met-con with a jumping focus! Our...

Thursday, August 16, 2018

Strength: Core 5 Sets 5 Floor Presses 3-5 L-Pull Ups WOD: 5 Rounds :20 Assault Bike (For Calories) :10 Rest :20 Push Ups :10 Rest :20 Squats :10 Rest :20 Sit Ups :30 Rest Purpose of the Workout: The purpose of today's strength portion is to integrate in some core work...

Wednesday, August 15, 2018

Skill: 12:00 Pistol Practice Find 1RM on Each Leg or work negatives WOD: For Time Row 2,000 Meters Run 1 Mile Row 2,000 Meters Purpose of the Workout: Our skill focus today will consist of finding our 1RM pistol on each leg or working on slow negatives (the descent...

Tuesday, August 14, 2018

Power: Jumping 15:00 to Find Max Height Jump Over PVC (Anchored to a box with plates) WOD: From 0:00-12:00 Complete 3 Rounds of: 5 Ground to Overhead 10 Toes to Bar 15 Burpees *Rest in remaining time then... From 12:00-16:00 Find 1RM Clean and Jerk (Unlimited...

Monday, August 13, 2018

Strength: Core Circuit Every Minute For 12:00:30 Banded Good Mornings :30 Medicine Ball Russian Twists :30 Hollow Rocks WOD: 5 Rounds 1:00 On/ 2:00 Off 5 Front Squats From Rack (Heavy) 5 Strict Chin Ups AMRAP Back Squats in Remaining Time Purpose of the Workout: We...

Sunday, August 12, 2018

Max Length Sorenson Hold*If less than 2:00, Accumulate 2:00 WOD: Double DT 10 Rounds For Time 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Purpose of the Workout: We are going to begin our Sunday Funday with a really important test of our core strength, the Sorenson...

Saturday, August 11, 2018

Partner WOD: 400 Meters (1 Person Farmers Carry a DB or KB; Switch At-Will) + 10 Rounds (5 Each) of 10 Calorie Row + 5 Burpee Over Rower + 400 Meter Run with a Medicine Ball + 10 Rounds (5 Each) 10 Push Ups + 5 Pull Ups + 400 Meter Run (Sprint) Extra Credit: 3 Sets 15...

Friday, August 10, 2018

Power: Jumping 5 Attempts:Triple Jump For Max Distance WOD: 12:00 AMRAP 1 Hang (Squat) Clean + Push Press/ Jerk 5 Box Jumps 2 Hang Cleans + Push Presses/ Jerks Etc... Purpose of the Workout: Our power portion today is going to consist of 5 attempts to get a max...