DAILY WORKOUT

Friday, May 31st, 2019

Power: 20:00 To Find 1RM Clean WOD: Every 3:00 For 3 Rounds Run 400 Meters AMRAP Deadlifts Purpose of the Workout: Wrapping up May, we are going to finish off with a 20:00 portion dedicated to finding our 1RM clean. The goal here is to go as heavy as possible which...

Thursday, May 30th, 2019

Strength: Every 2:30 For 5 Rounds 5 Bench or Floor Presses *Build to 5RM WOD: 3 Rounds of 4:00 On/ 2:00 Off; Pick Up Where You Left Off 20 Single Arm Dumbbell Push Presses/Jerks (10 Each Arm) 10 Toes to Bar 20 Single Arm Dumbbell Power Snatches (10 Each Arm) 10 Toes...

Wednesday, May 29th, 2019

Partner WOD: 2 Rounds For Time (Cap=30:00) 20 Knees to Elbow 1,000 Meter Row 80 American Kettlebell Swings 2KM Assault Bike 40 Burpees *Split Reps Evenly; Switch At-Will Purpose of the Workout: Since our skill of the month was Murph and we all crsuhed it, we are going...

Tuesday, May 28th, 2019

Power: Every 1:30 For 10 Rounds Clean Pulls 5-5-5-4-4-4-3-3-3-3 *Build From 90-105% 1RM Clean WOD: For Time 100 Double Unders 50 Ab-Mat Sit Ups 80 Double Unders 40 Ab-Mat Sit Ups 60 Double Unders 30 Ab-Mat Sit Ups 40 Double Unders 20 Ab-Mat Sit Ups 20 Double Unders 10...

Monday, May 27th, 2019

One workout at 10:00am, followed by gym party. We'll bring and grill meat, you bring sides and beverages! WOD: “Murph” For Time 1 Mile Run 100 Pull Ups 200 Push Ups 300 Squats 1 Mile Run *Partition Reps As Needed; If you have body armour/a weight vest, wear it!...

Sunday, May 26th, 2019

Sunday FUNDay! 20:00 Skill Work (Pick a skill or lift and spend 20:00 practicing it with coach guidance) WOD: For Time 1,000 Meter Ski-Erg Purpose of the Workout: The purpose of today’s WOD is twofold; Allow you to pick a movement or two you would like to practice Not...

Saturday, May 25th, 2019

Partner WOD: From 0:00-12:00 Partner A) AMRAP 3 Deadlifts 2 Hang Power Cleans 1 Shoulder to Overhead Partner B) Row 15 Calories From 12:00-16:00 Rest From 16:00-28:00 Partner A) AMRAP 5 Ground to Overhead 5 Bar Over Burpees Partner B) Assault Bike 15 Calories Purpose...

Friday, May 24th, 2019

Power: Every 2:00 For 8 Rounds 3 Pause Cleans (At Knee) *Build Weight WOD: 15:00 AMRAP 1 Lap Of Gym Dumbbell Overhead Plate Lunge 200 Meter Farmers Carry 1 Lap of Gym Bear Crawl Purpose of the Workout: The purpose of our power portion today is to work on positioning...

Thursday, May 23rd, 2019

Strength: Every Minute For 12:00 Odd: :30 Max Power Snatches Even: :30 Max Push Presses WOD: 10:00 AMRAP 7 American Kettlebell Swings 3 Burpees Purpose of the Workout: Since we did a lot of push ups yesterday for our Murph prep, today our strength portion is going to...

Wednesday, May 22nd, 2019

Skill/WOD: Murph Prep For Time | Chipper Style .5 Mile Run 50 Pull Ups 100 Push Ups 200 Squats .5 Mile Run Purpose of the Workout: Murph is coming….THIS Monday. In preparation for this we are going to be performing a partial Murph ‘Chipper” style. Some believe this is...

Tuesday, May 21st, 2019

Power: 5 Sets of Clean Clusters 1.1.1 *Rest 2:00 Between Sets and :15 between Repetitions WOD: 4 Rounds 1:00 Assault Bike For Calories (2 Points Each Calorie) :30 Rest :30 Double Unders (1 Point Each Double Under) 2:00 Rest Purpose of the Workout: The purpose of our...

Monday, May 20th, 2019

Strength/WOD: Every 4:00 For 8 Rounds Odd: 10 Floor Presses 500/450 Meter Row AMRAP Floor Presses in Remaining Time Even: 20 Banded Good Mornings 30 Ab-Mat Sit Ups Purpose of the Workout: The purpose of today’s WOD is to combine our monthly strength focus with a...

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