Workout of the Day

Friday, June 23, 2017

MAINSTREAM/COMP WOD 5 Rounds 60s Row 60s Power Snatch [35/25] 60 Burpees 60s Rest Total Reps is score   GYMNASTICS A) False Grip Pull-Up Hangs (hang at bottom 10 – 30 seconds X 3 Sets B) Baby Muscle Ups at… Read more »

Thursday, June 22, 2017

MAINSTREAM BENCHMARK “NANCY” 5 Rounds for time 400m run 15 Overhead squat [43/30]   COMP BENCHMARK “NANCY” 5 Rounds for time 400m run 15 Overhead squat [43/30]

Wednesday, June 21, 2017

MAINSTREAM/COMP WOD Surprise Wednesday!!!   GYMNASTICS Rind Muscle Up Progression Week 2 Day 2 A) False Grip Pull-Up Hangs (From Bottom of Rings) 10-30 sec X 1 Set B) Ring Pull-Ups slow tempo 2-0-2-0 (palms facing away from you) 3… Read more »

Tuesday, June 20, 2017

MAINSTREAM WOD EMOM 26 mins In Partners A1 – 3 Deadlift [go up each round. A+ form only] A2 – 3 pull ups Partners alternate movements each round If back goes outside of neutral on DL that athlete must go… Read more »

Monday, June 19, 2017

MAINSTREAM WOD For time: 21,15,9 Toes to bar/ring Burpee over bar Push up Every 60s: 1,2,3,4,5… Thruster [45/25]   COMP WOD For time: 21,15,9 Toes to bar Burpee over bar HSPU Every 60s: 1,2,3,4,5… Thruster [50/35]

Sunday, June 18, 2017

GYMNASTICS Ring Muscle Up Progression Week 2 Day 1 A) False Grip Pull-Up Hangs (hang at bottom for 10 – 30) X 3 Sets B) Ring Dips 6-10 X 4 Sets C) Ring Pull-ups (palms facing each other) 5 X… Read more »

Saturday, June 17, 2017

MAINSTREAM/COMP WOD In two teams For time, Divided any way 150 Alternating Wall balls [2 athletes at a time] 100 Double unders [1 athlete at a time] 50 TnG Cleans [60/45] [from rep 1-50 bar never touches floor] Run 400… Read more »

Friday, June 16, 2017

MAINSTREAM/COMP WOD AMRAP 10 mins 5 power snatch [45/30] 5 HSPU 10 Overhead Front Lunge Rest 5 mins AMRAP 10 mins 5 Back Squat 5 Pull up 10 T2B   GYMNASTICS (NOT A CLASS – DO ON YOUR OWN TIME)… Read more »

Thursday, June 15, 2017

MAINSTREAM WOD In partners: Assisted HS walk 200′ each Every 4 mins run 400m as a team   COMP WOD In partners: HS Walk 200′ each [only one partner works] Every 4 mins run 400m as a team

Wednesday, June 14, 2017

MAINSTREAM/COMP WOD Surprise Wednesday!!!!   GYMNASTICS A) Ring Muscle Up Progression Week 1 Day 2 (20 Minutes Max) B) False Grip Pull-Up Hang from Rings 10-30 sec X 1 Set C) Ring Pull-Ups at a slow speed (palms facing away… Read more »