DAILY WORKOUT

Saturday, February 23rd, 2019

Partner WOD: 3 Rounds of 7:00 On/3:00 Off (Increase Weight Each Round) 9 Deadlifts 7 Power Cleans 5 Front Squats 3 Shoulder to Overhead *Partners Alternate Rounds Purpose of the Workout: Today’s Partner WOD features alternating rounds of a barbell complex. After each...

Friday, February 22nd, 2019

Power/WOD: 3 Rounds of Power Snatches For Max Reps :30 Power Snatches; :30 Rest :25 Power Snatches; :35 Rest :20 Power Snatches; :40 Rest :15 Power Snatches; :45 Rest :10 Power Snatches; :50 Rest Purpose of the Workout: The purpose of Today’s WOD is to practice our...

Thursday, February 21st, 2019

Strength Overhead Squat 5-5-4-4-3-3 WOD: 10:00 AMRAP 5 Goblet Squats 10 Push Ups 15 American Kettlebell Swings Purpose of the Workout: The purpose of today’s strength portion is to go as heavy as possible for a set of 5,4, and 3 repetitions of the overhead squat. The...

Wednesday, February 20th, 2019

Skill: Kipping Ring Dips WOD: 3 Rounds 4:00 On/4:00 Off 20 Pulls On The Rower For Calories 10 Ring Dips Purpose of the Workout: Our penultimate kipping skill day is going to consist of working on kipping our ring dip. This one can be particularly tricky but will come...

Tuesday, February 19th, 2019

Power: Every 1:00 For 12:00 1 Hang Power Snatch + 1 Power Snatch *Build Weight Throughout Sets WOD: As Many Rounds Of 1:00 On/1:00 Off Until You Achieve 100 Wall Balls (Cap=10 Rounds) 10/8 Calorie Assault Bike Buy-In Each Round AMRAP Wall Balls Purpose of the Workout:...

Monday, February 18th, 2019

Strength/WOD: For Time 21-15-9 Overhead Squats Tall Box Jumps Purpose of the Workout: The purpose of today’s WOD is to integrate in some moderately weighted overhead squats in a WOD with tall box jumps. This WOD is going to be demanding on our lower body, core, and...

Sunday, February 17th, 2019

Bring a Friend/Free Trial for the Kids Class Today! Sunday FUNday! From 0:00-15:00 Find 1RM Bench Press From 15:00-17:00 Rest From 17:00-19:00 Max Reps At 50% 1RM From 19:00-21:00 Rest From 21:00-30:00 AMRAP 10 Chin Ups + 20 Alternating Jumping Lunges (10 Each Leg)....

Saturday, February 16th, 2019

Bring a Friend Day! Partner WOD: Choose Your Own Adventure! AMRAP Air Squats Push Ups Sit-Ups Row For Calories Kettlebell Swings Wall Balls Burpees Assault Bike Calories *Cap=150 Reps Total For Each Movement; Both Partners May Work At The Same Time For The First 5:00...

Friday, February 15th, 2019

6:30pm Class is Bring a Friend! (and it is a different workout) Power/WOD: For Time 21-15-9 Kettlebell Snatch Left Side Kettlebell Snatch Right Side Pull Ups Purpose of the Workout: The purpose of todays WOD is to have the chance to practice and execute the kettlebell...

Thursday, February 14th, 2019

Strength: 10:00 For Quality 1 Goblet Squat + 5 Strict Presses (In Bottom of Squat) :20 Hollow Hold WOD: 2 Rounds of 6:00 On/ 3:00 Rest 10 Box Jumps 15 Wall Balls 20 Russian Kettlebell Swings Purpose of the Workout: The purpose of the first part of today’s workout is...

Wednesday, February 13th, 2019

Skill: Kipping (Toes to Bar) WOD: 25:00 AMRAP 10 Burpees 1 Length of Gym Farmers Carry 10 Toes to Bar 1 Length of Gym Farmers Carry 10 Burpees 1 Length of Gym Bear Crawl 10 Toes to Bar 1 Length of Gym Bear Crawl Purpose of the Workout: Today for our skill portion we...

Tuesday, February 12th, 2019

Power: Every 1:00 For 12:00 Power Snatch 3-3-3-3-2-2-2-2-1-1-1-1 *Pause At Knee For :03 WOD: For Total Calories 5 Rounds of :30 Row/:30 Rest 2:00 Rest 5 Rounds of :30 Assault Bike/:30 Rest Purpose of the Workout: Our power portion today is an every minute on the...