Workout of the Day

FRIDAY, AUGUST 10, 2018

MAIN WOD EMOM M1 Work through chipper M2 250/200m row or 500/400m bike Chipper 30 Double unders 20 Wall balls 15 Box Jumps 30 Russian KB Swings 55/35 20 Burpees 15 Push ups   COMP WOD/HUNTERS CLUB 1:00PM or 6:30PM… Read more »

THURSDAY, AUGUST 9, 2018

MAIN WOD Bicouplet 1 Jr 21, 15, 9 Snatches 75/45 Pull ups Rest 10 mins [re-warm for last 5] Bicouplet 2 Jr 12, 9, 6 Snatch 85/55 Chest to bar   COMP WOD Bicouplet 1 21, 15, 9 Snatches 85/55… Read more »

WEDNESDAY, AUGUST 8, 2018

SURPRISE WEDNESDAY   GYMNASTICS A) 1 Wall walk with 15 sec HS Hold 2 X 4 B) Box HS Clock Drill (10 Min) ** 1/2 rotation in each direction 1 X 5 *** Stack hips over shoulders and hands C)… Read more »

TUESDAY, AUGUST 7, 2018

MAIN WOD In Partners, For time: 30 Cal row 10 Rope Pull ups 30 Cal row 10 HSPU 30 Cal row 10 Pull ups 30 Cal row Every 60s: Rest 30s   COMP WOD In Partners, For time: 30 Cal… Read more »

MONDAY, AUGUST 6, 2018

MAIN WOD AMRAP 3min 10 Cluster 135/95 20 Toes to bar Rest 5 min AMRAP 3min 5 Snatch 20 Wall balls Rest 5 min AMRAP 3min 2,4,6… Shoulder to overhead 5 Burpee over bar Cluster, Snatch and Shoulder to overhead… Read more »

FRIDAY, AUGUST 3, 2018

MAIN WOD For time: 3000m Row [or 8000m bike] Every 300m [800m on bike] do 2 Snatches Weight of the snatches starts at roughly 60% and goes up by 5% every 2:30 mins Know your % jumps ahead of time… Read more »

THURSDSY, AUGUST 2, 2018

MAIN WOD In partners: Each partner does 2 rounds: 8 TnG Deadlift 135/95 5 Front Squat 3 Clean 1 Jerk One partner completes a full round before the other goes.   COMP WOD In partners: Each partner does 2 rounds:… Read more »

WEDNESDAY, AUGUST 1, 2018

SURPRISE WEDNESDAYS   GYMNASTICS A) Box Beat Swing Drill with 3 sec pause 5-10 X 3 B1) Wall Facing HSPU 3-5 X 4 B2) Kipping HSPU 8-12 X 4 C1) Side Lat Raises 10 X 3 C2) V-Ups 10-15 X… Read more »

TUESDAY, JULY 31, 2018

MAIN WOD In partners for weight [TC: 16 mins] 10 Synchro Clean and Jerks 20 Synchro Thrusters 30 Synchro Overhead Squat 20 Synchro Burpee over bar 10 Synchro Snatch Every 60s rest 60s Each partner selects a weight for their… Read more »

MONDAY, JULY 30, 2018

MAIN WOD EMOM 5 mins M1 5 Hang Power Snatch 55/35 5 Pull ups 5 Burpees Rest 2 mins EMOM 5 mins M1 4/2 Pull ups 10 Wall Ball Rest 2 mins 400m Run   COMP WOD EMOM 5 mins… Read more »