Workout of the Day

Sunday, September 2, 2018

GYMNASTICS Headstand Push to Plank reps 1 X 12 (15 Min) – Hold Headstand for 10 seconds fall into plank and hold for 30 seconds B) Strict Knees to elbows 1-3 X 6 (10 Mins) – Do NOT bend elbows…. Read more »

Saturday September 1, 2018

FP PRIDE “GAYNZ” DAY “Otters vs. Bears” In Partners for time: 100 rounds 1 2xDB Renegade Row 50/35 35/20 1 2xDB Deadlift 1 2xDB Hang Clean 1 2xDB Front Squat 1 2xDB Push Press   GYMNASTICS HSPU Wall Facing Handstands… Read more »

Friday, August 31, 2018

MAIN WOD In Partners, AMRAP 20 mins 1,2,3… Rope Climbs 21,15,9,21,15,9… Wall balls   HUNTERS CLUB 1:00PM and 6:30PM

Thursday, August 30, 2018

MAIN WOD For time [T/C 40 mins] 100,200,300m… 800,900,1000m Row 1,2,3… 8,9,10 Shoulder to overhead 135/95   COMP WOD For time [T/C 40 mins] 200,400,600… 1600,1800,2000m Bike 1,2,3… 8,9,10 Shoulder to overhead 185/125

Wednesday, August 29, 2018

SURPRISE WEDNESDAYS   GYMNASTICS A) Wall walk with HS Hold (5 Min) B) Box HS Clock Drill 1/2 rotation per direction (10 Min) – 5 rotations X 3. Rest as Needed C) Kick up to HS Hold on floor (5… Read more »

Tuesday, August 28, 2018

MAIN WOD EMOM 20 mins M1 2 25′ [rack to rack] 1xDB overhead 50/35 walking lunge M2 20,18,16,14,12,10,8,6,4,2 1xDB Thruster   COMP WOD EMOM 20 mins M1 2 25′ [rack to rack] 1xKB overhead 70/55 walking lunge M2 12,11,10,9,8,7,6,5,4,3 1xKB… Read more »

Monday, August 27, 2018

MAIN WOD AMRAP 8 mins 5 Toes to bar 4 25′ [rack to rack] 2xDB Farmers walk 50/35 Rest 4 mins AMRAP 8 mins 1,2,3… Wall ball 1,2,3… Burpee   COMP WOD AMRAP 8 mins 1,2,3… U/B Wall ball 1,2,3…… Read more »

Sunday, August 26, 2018

GYMNASTICS A) Legless Rope Climb (10 Min MAX) 3-5 reps total. Start and finish in seated position if possible. Use legs on descent if needed. B) Ring Plank Support Complex (5 Min) T-Y-I’s 3 X 5 C) Ring Hold Tuck… Read more »

Saturday, August 25, 2018

GYMNASTICS Gliding/Bar Muscle Ups A) Plate Arch to L-sit Drill 1 X 10 (12 Mins) B) Glide Toe to Bar Drill 1 X 12 (15 Mins) C) Glide to Kip Up Bar MU 1 X 12 (15 mins) D1) Banded… Read more »

Friday, August 24, 2018

MAIN WOD In partners, divided anyway: 4000m row 3200m run 150 Wall balls Only 1 partner may work at a time. Minimum 400m lap before switching partners on run. Max 500m before switching on row.