Workout of the Day

Monday, August 20, 2018

MAIN WOD EMOM cycle through [24 mins] M1 – 5 toes to bar + 20 Double unders M2 – 12/10 Cal row M3 – Rest   COMP WOD EMOM cycle through [24 mins] M1 – 5 toes to bar +… Read more »

FRIDAY, AUGUST 17, 2018

MAIN WOD In partners: 4 rounds for time: 800m Run [min 200m length before switching partners] 10 2 X KB Front Squats EACH 55/35 30 Double unders EACH   COMP WOD HUNTERS CLUB @ 1:00PM or 6:30PM

THURSDAY, AUGUST 16, 2018

MAIN WOD EMOM M1 – 3 Ring Pull up + 5 Hang Snatch 55/35 M2 – 7 Toes to bar + 6 Hang Snatch M3 – Rest M4 – 3 Ring Pull up + 7 Hang Snatch M5 – 7… Read more »

WEDNESDAY, AUGUST 15, 2018

SURPRISE WEDNESDAY   GYMNASATICS A) Strict HSPU (face to wall) 3-5 reps X 10 (15 min) B1) Paralette L-Sit 10-20 sec X 3 (10 Min) B2) Arch Hold (supermans) 45-60 sec x 3 C1) HS Shoulder Touches (back to wall)… Read more »

TUESDAY, AUGUST 14, 2018

MAIN WOD In partners: 10 min AMRAP 80′ KB Goblet Walking Lunge 70/55 40′ Assisted HS walk Rest 5 mins Then, in partners, 2 rounds EACH for time [10min TC] 15 KB Russian Swing 70/55 10 Burpee 5 Pull ups… Read more »

MONDAY, AUGUST 13, 2018

MAIN WOD Every 90s Alternate: R1 – 350/300m Row R2 – 1 Jerk [from rack or floor] Jerk weights M: 45, 65, 75, 95, 115, 135, 155, 165, 175, 185, 195, 205, 225, 245, 265, 285, 315, 335, 365, 385,… Read more »

SUNDAY, AUGUST 12, 2018

GYMNASTICS A1) Paralette Push Ups in Hollow 3-5 X 5 (12 Min) A2) Feet on box glute bridges w/ 2 sec pause 8 X 5 B1) Lateral DB Raises 10 X 4 (10 Mins) B2) Banded Lat Pull Downs back… Read more »

SATURDAY, AUGUST 11, 2018

GYMNASTICS “Paralette L-Sit” A) Hollow Rocks 5 X 5 (10 Mins) B) Hollow to arch rolls Drill X 5 (15 Min) C) Assisted L-sits on Patalettes (15 Min) 10 sec on 30 sec off 10 sec on X 5 D)… Read more »