Workout of the Day

Monday, October 22, 2018

MAIN WOD EMOM Alternate M1 4 Pull ups 5 Burpees M2 1 Clean and Jerk Mens weights: 65, 75, 95, 105, 115,135,155,185,205,225,245,265,285,305 Womens weights: 55, 65,75,85,95,105,115,125,135,145,155,165,175,185   COMP WOD EMOM Alternate M1 3/2 Bar MU 5 Burpees M2 1 Axle… Read more »

SUNDAY, OCTOBER 21, 2018

GYMNASTICS A) Skill 3 False Grip Ring Pull Up + 2-4 Ring Muscle Ups X 4-6 B) Skill Strength 8 Min EMOM 10-15 Toes To Bar C) Strength DB Side Raises 8 X 3 Tricep Extensions 8 X 3 Chest… Read more »

SATURDAY, OCTOBER 20, 2018

GYMNASTICS “Muscle Ups” Ring Beat Swings 10 X 5 (EVERY 2 MINS) Ring Dips 6-8 X 4 (use dip bar or add weight) (EVERY 2 MINS) Russian Dip Drill on Boxes 1-3 X 6 (EVERY 2 MINS) Ring Muscle Ups… Read more »

FRIDAY, OCTOBER 19, 2018

MAIN WOD 2 rounds, In partners: AMRAP 5 mins 1,2,3.. Rope climbs 2,4,6.. HSPU Rest 3 mins AMRAP 5 mins 10 Pull ups 7 burpees 5 Deadlifts 225/155 Rest 3 mins **restart at the beginning on the 2nd round of… Read more »

THURSDAY, OCTOBER 18, 2018

MAIN WOD EMOM: [max 30 min] M1 1 Snatch M2 Row Max Cals [0 rower every time] **Snatch base weight is 55/35 +what ever calories were just rowed. [ie. Row 12 cal on the first round and your weight will… Read more »

WEDNESDAY, OCT 17, 2018

SURPRISE WEDNESDAY   GYMNASTICS A) Skill Press to HS against wall B) Skill Strength HS Walk 5 X 25-100Ft (Assisted if needed) C) Strength Kneeling Single Arm Press 10 X 3 Push Up to Renegade Row 10 X 3 D)… Read more »

TUESDAY, OCTOBER 16, 2018

MAIN WOD EMOM alternate 24 min M1 4 1xDB Snatch [left arm] 35/20 4 1xDB Overhead Squat [L arm] 4 1xDB thruster [L arm] M2 4 1xDB Snatch [Right arm] 4 1xDB Overhead Squat [R arm] 4 1xDB thruster [R… Read more »

MONDAY, OCTOBER 15, 2018

MAIN WOD In partners, AMRAP 20 mins: 8 Toes to bar 10 DB Hang clean and jerk 35/20 13 cal Ski or 20 cal Bike   COMP WOD AMRAP 20 mins 8 Toes to bar 10 DB Hang clean and… Read more »

SUNDAY, OCTOBER 14, 2018

GYMNASTICS A) Skill HSPU Feet on box (Focus on Pike Position, hand and head position) max reps 6 X 6 B) Skill Strength 10 Min EMOM 8-12 C2B + 5-10 HSPU C) Strength DB Reverse Lunge 10 X 3 DB… Read more »

SATURDAY, OCTOBER 13, 2018

GYMNASTICS Toes to Bar Strict Toes to Bar (Assisted if needed) 1-3 X 5 Toes to Kettlebell (work on tucking knees into chest then moving to KB) 10 X 3 Kipping Toes to Bar Max X 3 Hanging around the… Read more »