Workout of the Day

FRIDAY, DECEMBER 15, 2017

MAIN WOD 4 min AMRAP 1,2,3.. Clean and Jerk 50/35 4 Burpee box jumps Rest 3 mins 4 min AMRAP 1,2,3.. Clean and Jerk [begin after highest set completed in previous AMRAP. eg. You completed the set of 4 C&J… Read more »

THURSDAY, DECEMBER 14, 2017

MAIN/COMP WOD 3 Rounds of AMRAP 60s Wall ball Rest 60s AMRAP 60s Air Bike Rest 60s AMRAP 60s Toes to Bar Rest 60s AMRAP 60s 2xKB Front Squats 35/20 Rest 60s

WEDNESDAY, DECEMBER 13, 2017

SURPRISE WEDNESDAY THIS IS A 2015 FP OPENS “REPEAT” WORKOUT   GYMNASTICS A) BEAT SWINGS 4 X 4 keep good form, tight back swing, legs straight B1) KIPPING PULL UPS (set 1,3,5) 4-6 X 4 B2) CHEST TO BAR PULL… Read more »

TUESDAY, DECEMBER 12, 2017

MAIN WOD In Partners, For time: Each Partner does 4 rounds: 10 Cleans 60/43 7 Pull ups 20 Double unders   COMP WOD In Partners, For time: Each Partner does 4 rounds: 10 Cleans 85/60 7m/5f Bar MU 25 U/B… Read more »

MONDAY, DECEMBER 11, 2017

MAIN WOD EMOM Alternate 10 min M1 – 10 Push ups M2 – 10 KB Overhead Squats 35/20 Then immediately: For time: 25 Toes to Bar 1000m Row   COMP WOD EMOM Alternate 10 min M1 – 5m/3f RingMU M2… Read more »

SUNDAY, DECEMBER 10, 2017

GYMNASTICS A) kick to handstand balance on wall (warm up) 2 X 3 B) Plate walks 4 X 5 C) Walk to wall reps or Free standing handstand or Handstand walking for technique 2 X 6 D) WOD 3 rounds… Read more »

FRIDAY, DECEMBER 8, 2017

MAIN WOD 2 rounds, In Partners: AMRAP 2 mins 15 Cals Row 20 KB Americanos 55/35 Rest 2 min [partner 2 goes] AMRAP 2 mins 10 Toes to bar 20 Box Jump Rest 2 min [partner 2 goes] AMRAP 2… Read more »

THURSDAY, DECEMBER 7, 2017

MAIN/COMP WOD For time: 21-15-9 1xKB 1 arm Americano Swing 35/20 1xKB Front Squat [fingers touching chin] 1xKB 6′ Overhead walking lunge

WEDNESDAY, DECEMBER 6, 2017

SURPRISE WEDNESDAYS A “LONG-ISH EMOM” YOUR FAVORITE!!!!!!!!!!   GYMNASTICS A) ring swings + Pec Stretch 3 X 3 (keep tight, apply pressure to rings leading toward transition, don’t let feet come above head in swing, keep head neutral) B) Strict… Read more »

TUESDAY, DECEMBER 5, 2017

MAIN WOD OPENS WOD 2014 AMRAP 14 mins 60 cal row 50 Toes to bar 40 Wall Balls 30 Cleans 50/35 20 Ring MU or Chest to Ring   COMP WOD OPENS WOD 2014 AMRAP 14 mins 60 cal row… Read more »