Workout of the Day

Wednesday, September 12, 2018

SURPRISE WEDNESDAY   GYMNASTICS A1) Paralette Push Ups w/ heavy weight (maltese) 5-7 X 6 (10 mins) A2) Max Strict Wide Grip Pull Ups X 6 B1) Hanging Strict L-Sits 5 X 5 B2) Black Burns 3 Sec Hold in… Read more »

Tuesday, September 10, 2018

MAIN/COMP WOD For time: 2001m Run 11 Box jumps 11 Thrusters 125/85 11 C2B 11 Power Clean 170/115 11 HSPU 11 Americanos 70/55 11 T2B 11 Deadlifts 170/115 11 Jerks 125/85 2001m Row

Monday, September 10, 2018

MAIN WOD EMOM until failure M1 1,3,5.. Burpees over bar M2 2,4,6.. Hang Clean and Jerk 115/85   COMP WOD EMOM until failure M1 1,3,5.. Burpees over bar M2 2,4,6.. Hang Squat Clean and Jerk 115/85

Sunday, September 9, 2018

GYMNASTICS A1) Ring Push Ups w/ heavy weight 3-5 X 6 (10 mins) A2) Ring Hollow Holds 30-45 Sec X 6 B1) Paralette L-Sits Holds 10-30 sec X 5 B2) Black Burns 3 Sec Hold in each Position 5,5,5 X… Read more »

Saturday, September 8, 2018

GYMNASTICS “Butterfly Pull Ups” A) Hollow/Arch tempo beat swings (2 second hold in each position) 3 X 6 B) Beat Swing plus Kipping Pull ups (2 sec pause a top of pull up, then move feet from hollow to arch… Read more »

Friday, September 7, 2018

MAIN WOD EMOM 20 mins 4 Power Snatch 75/55 4 Overhead Squat 4 Push ups

Thursday, September 6, 2018

MAIN WOD Every 4 mins [20mins] 10 Chest to bar/Pull ups 7 /arm 1xDB Hang Power Cleans 35/20 5 /arm 1xDB Push press   COMP WOD Every 4 mins [20mins] 10 2xDB Hang Power Cleans 50/35 7/5 Muscle Ups 5… Read more »

Wednesday, September 5, 2018

SURPRISE WEDNESDAY   GYMNASTICS A) Strict HSPU (face to wall) with a small deficit 3-5 reps X 10 (15 min) B1) Strict Knees to Elbows 1-5 sec X 3 (10 Min) B2) Hanging Hip Touches 3-5/side C) 10-20 Chin Over… Read more »

Tuesday, September 4, 2018

MAIN WOD Warm up [9 mins] M1 8 back squats [work up to a good 8RM wt] M2 100m run M3 Rest Every 8 mins [5 rounds] 8 Back Squats 8RM [8-9 RPE] 400m Run [ie. Sprint] Each round is… Read more »

Monday, September 3, 2018

MAIN WOD 5 Rounds For time: 21 Wall Balls 15 Alt DB Snatch 35/20 9 Pull ups   COMP WOD 5 Rounds For time: 21 U/B Wall Balls 15 Alt DB Snatch 50/35 9 Chest to bar