Workout of the Day

Sunday, May 27, 2018

GYMNASTICS Week 1 Day 4 A) Headstand tripod holds (wall or floor) 10 X 2 (4 Min) B) Paralette Shoulderstand 10 sec X 5 (7 Min) C) HS Box Drill One leg Extensions X 5 (7 Min) 5-10 sec hold… Read more »

Saturday, May 26, 2018

GYMNASTICS Week 1 Day 3 A1) Paralette Push Ups (maltese) 25-20-15-10-5 (10 mins) A2) Extended Hips Crab Hold 15-30 seconds X 5 B1) Hollow Rock Hold on back 20-30 sec hold X 4 (8 Min) B2) Banded Lat Pull Downs… Read more »

Friday, May 25, 2018

CAN WEST QUALIFIERS 6 MINUTE TIME CAP: 1 Rep Max Power Clean Variations: Same for all divisions     Then….   7 MINUTE AMRAP Elite 5 Ring Muscle Ups 10 Box Jumps 24”/20” 15 KB Swings 32/24 Kgs Intermediate 8… Read more »

Thursday, May 24, 2018

MAIN WOD For time, in partners: 10 laps Run [together] After every lap do one of the following: 20 Alternating Wall balls or 12 Synchro burpees or 10 Synchro toes to rings or 10 Front Squats [from floor] 135/95 or… Read more »

Wednesday, May 23, 2018

SURPRISE WEDNESDAYS   GYMANSTICS (7:30PM) WEEK 1 DAY 2 A) Wall walk with HS Hold (5 Min) 15 second holds B) Box HS Clock Drill (10 Min) 1 rotation in each direction X 5. Rest as Needed C) Kick up… Read more »

Tuesday, May 22, 2018

MAIN WOD Cycle through Fight Gone Bad style 3 Rounds M1 max Americanos 55/35 10s rest between rounds M2 max 2xDB Thruster 35/20 10s rest between rounds M3 max Air Bike Cals 10s rest between rounds M4 max Pull ups… Read more »

Monday, May 21, 2018

MAIN WOD AMRAP 10 mins 1,2,3.. Chest to bar 100m,200m,300m… Run Rest 4 mins AMRAP 10 mins 1,2,3.. Chest to bar 7 Squat + Box Jump   COMP WOD AMRAP 10 mins 1,2,3.. Bar MU 100m,200m,300m… Run Rest 4 mins… Read more »

Sunday, May 20, 2018

GYMNASTICS (11:30AM) A) Legless Rope Climb (10 Min MAX) 1-3 reps total . Start and finish in seated position if possible. Use legs on descent if needed. B) Ring Plank Support Complex (5 Min) Left arm then right arm extended… Read more »

Saturday, May 19, 2018

GYMNASTICS (9:00AM) A) Shoulder Touches or Plate walks 10/side X 3 B) One Arm Holds on wall (Stomach to wall) or Lateral Walks (stomach to wall) 15 Sec + per arm X 3 C) Handstand walk practice + walk over… Read more »

Friday, May 18, 2018

MAIN/COMP WOD   15 Min AMRAP 1,2,3….Toes to bar 15 American KB Swings [55/35lbs]   Rest 3 mins   For Time 300 Ft 1 X KB Front Rack Walking Lunge [55/35lbs0