Workout of the Day

MONDAY, JULY 9, 2018

MAIN WOD For time: 100 Double unders 20 Overhead Squats 95/65 80 Russian Swings 20 Snatch 60 Box jump 20 Clean and jerk 40 Burpees 3 mins on, 3 Mins rest   COMP WOD For time [With a Vest!] 100… Read more »

SUNDAY, JULY 8, 2018

GYMNASTICS A) 8 Min EMOM 1-5 Jumping Muscle Ups Start with feet on the ground. Work on speed and keeping tension on the rings and straps. Use your lats to pul and your hips to help you pull yourself behind… Read more »

SATURDAY, JULY 7, 2018

GYMNASTICS A1) Ring Push Ups w/ Plate 5-7 X 6 (12 mins) A2) Max Strict Supine Pull Ups X 6   B1) Ring Bodysaw 5-10 X 4 (10 mins) B2) Revers Straight Leg Plank w/ 3 second pause 10 X… Read more »

FRIDAY, JULY 6, 2018

MAIN WOD EMOM Warm up 15 mins M1 100m Run M2 10 steps DB OH Walking Lunge M3 3-5 Strict Pull ups M4 5/arm DB Snatch M5 5/arm KB Overhead Squat Regionals 12.3 In Partners: 4 rounds each 10 One… Read more »

WEDNESDAY, JUNE 4, 2018

SURPRISE WEDNESDAY    GYMNASTICS A) Wall walk with HS Hold (5 Min) Find Balance and walk away from the wall 5-10 feet B) Box Ring HSPU (10 Min) [Coach Demo or ask first] 3-5 reps X 5 C) Kick up… Read more »

TUESDAY, JUNE 3, 2018

MAIN WOD Max 15 people (SIGN UP FOR CLASS PLEASE) 3 rounds FGB – 60s on, 10s rest M1 max Cals air bike M2 max 1xDB Shoulder 2 Overhead 50/35 M3 max Pull ups M4 max 2xKB Front Squat 55/35… Read more »

MONDAY, JULY 2, 2018

MAIN WOD EMOM Cycle through M1 1 Clean + 1 Front Squat [first clean does not count for front squat] M2 3 Pull ups + 3 Toes to bar Front squat weight: 45/35, 75/55, 95/65, 115/85, 135/95, 155/105, 175/115, 185/125,… Read more »

SUNDAY, JULY 1, 2018

GYMNASTICS A) Legless Rope Climb (10 Min MAX) 5-7 reps (no more than 90 seconds rest between) B) Ring Push Up Complex (8 Min) 5 Push ups then hold Hollow for 15 seconds X 6 C) DB Side Lateral Raises… Read more »

SATURDAY, JUNE 30, 2018

GYMNASTICS A) Press to HS (Wall) 10-15 reps (8 Mins) B1) Hollow Rocks 20-30 sec X 3 (15 Mins) B2) Standing Side Reaches 15-20/side X 3 B3) Opposing Limbs Arch Raises (supermans left arm/right leg) 10-12/side X 3 C) 12… Read more »