DAILY WORKOUT

Sunday, July 22nd, 2018

Sunday FUNday! 20:00 to Find 1RM Overhead Squat WOD: “Super Annie” For Time 100 Double Unders 25 GHD Sit Ups (or 50 Weighted Ab-Mat SIt Ups) 80 Double Unders 20 GHD Sit Ups (or 40 Weighted Ab-Mat SIt Ups) 60 Double Unders 15 GHD Sit Ups (or 30 Weighted Ab-Mat SIt Ups)...

Saturday, July 21st, 2018

Partner WOD: From 0:00-20:00 you and your partner will each find your 3RM Clean and Jerk (Score is combined Weight) From 20:00-30:00 AMRAP 5 Dumbbell Squat Clean and Jerks + 5 C2B Pull Ups (Each Rep=1lb added; Partners alternate Rounds) From 30:00-35:00 AMRAP Row For...

Friday, July 20th, 2018

Power: Every Minute for 20:00 Odd: :30 Max Power Snatches Even: :30 Max Toes to Bar WOD: 1 Round For Max Reps 5:00 Assault Bike for Calories 5:00 Rest 5:00 Burpee Box Jump Overs Purpose of the Workout: It’s Friday! And the Games are almost upon us! We are going to be...

Thursday, July 19th, 2018

Strength: Front Squats 3-3-2-2-1-1 *Build to >97% 1RM WOD: 12:00 6 Deadlifts 3 Rope Climbs 200 Meter Run Purpose of the Workout: Today we are going to begin with a more traditional front squat strength session (as opposed to Monday’s) and ultimately build up close to...

Wednesday, July 18th, 2018

Skill: Kettlebell Snatch WOD: 30:00 AMRAP 30 Russian KB Swings 25 KB Walking Lunge Steps 20 KB Snatches (10 Each Arm) 15 USA KB Swings 10 KB Clean and Press (5 Each Side) 5 Turkish Get Ups *Every 3:00 Perform 5 Burpees Purpose of the Workout: Today’s skill portion is...

Tuesday, July 17th, 2018

Power: 5 Sets of Power Snatch Clusters 1.1.1 WOD: 4 Rounds of 2:00 On/ 2:00 Off 5 Handstand Push Ups 10 Power Snatch AMRAP Double Unders in Remaining Time Purpose of the Workout: Today’s power portion will consist of single power snatches. This means that each rep...

Monday, July 16th, 2018

Strength: 5 Sets Alternating Between Floor Press 5-5-5-5-5 8-12 Single Arm Bent Over Rows WOD: For Time 40 Thrusters (Medium) 30 Clusters (Medium Heavy) 20 Power Clean + Push Jerks (Heavy) 10 Full Clean and Split Jerks (Heavier) *Increase Weight Each Set Purpose of...

Sunday, July 15th, 2018

Sunday FunDay! 5 Sets of Max Strict Pull Ups or Max Muscle Ups *25 Perfect Push Ups Between Each Set 4 Rounds For Time (20:00 Cap) 250 Meter Row (MUST be below :45/ :53) 75 Unbroken Double Unders (Must be Unbroken) Purpose of the Workout: Today we will have the...

Saturday, July 14th, 2018

Partner WOD: For Time 1 Mile Run Buy-In (Together) + 5,000 Meter Row 10,000 Meter Assault Bike *Switch At-Will + 1 Mile Run Cash-Out (Together) Purpose of the Workout: The name of the game in today's partner workout is endurance and pacing. This workout is designed...

Friday, July 13th, 2018

Power: 15:00 to build to a heavy 3 position power snatch (Hip, Knee, Ground) WOD: 6 Rounds of 1:00 On/ 2:00 Off 10 Bar Over Burpees AMRAP Power Snatch in Remaining Time Purpose of the Workout: Today we are going to be working on fine tuning the positioning of our body...

Thursday, July 12th, 2018

Strength: 6 Sets Building in Weight 2 Front Squats + 3 Back Squats WOD: 10:00 AMRAP 10 Goblet Squats (Heavy Kettlebell) 200 Meter Run Purpose of the Workout: Our strength portion today features the combination of front squats and back squats. The goal here is to build...

Wednesday, July 11th, 2018

Skill: Turkish Get Ups WOD: 5 Rounds For Time (30:00 Cap) Must Complete 40/35 Reps Per Round 1:00 Row or Assault Bike for Calories Turkish Get Ups For Remaining Reps Purpose of the Workout: Since we are focusing on kettlebells and dumbbells movements this month, today...