WOD
WORKOUT OF THE DAY
Sunday Aug 21
Sunday – Open Gym Workout EMOM 30minutes Odd: 10-15 Cal Bike Even: 5-10 Sandbag Over Shoulder Score: Total Reps (1 cal +1 rep) Facebook Instagram Youtube Sunday Aug 14 Open…
Saturday Aug 20
This is a good one Warm Up General 2 rounds @increasing intensity on each round 100m Run 5 push up to downward dog 5/5 Dead bug* Hold every rep for…
Friday Aug 19
Clean and Jerk Warm Up General 60sec Row/Bike/Run/Ski @ easy 30sec Banded good mornings 45sec Row/Bike/Run/Ski @ Moderate 30sec Banded T pull aparts 30sec Row/Bike/Run/Ski @ Hard Mobility Front rack…
Thursday Aug 18
Max Height Deficit HSPU or 1RM Press Warm Up General EMOM 8 Bike/Row/Ski 5-7 inchworm push ups Bike/Row/Ski 5-10 box jump Mobility PVC Prone Press 10-15 Reps Activation 5 Wall…
Wednesday Aug 17
Front Squat 1RM Warm Up General 3 rounds 30s Easy-mod-hard Ski/Bike/Row/Run/High knees 7 Pause air squats 7/7 Banded monster walks Specific 2 sets 5 Front rack elbow rotations 5 Tempo…
Tuesday Aug 16
Gymnastics Warm Up General 2 Sets 20 Banded press 20 Banded Pull Down 3 Inch worms with push up 3 Pull ups Muscle Up Specific 3 sets 9 Hollow banded lat…
Monday Aug 15
Snatch 1RM Warm Up General 60s Ski/Bike/Row/Run 10 Rotating Scorpions 10 Rotating 90/90 hip stretch Snatch Drills Burgener warm-up -into- Position drills Strength Snatch 1RM Score: Weight Scaling Options Beginner…
Sunday Aug 14
Open Gym Sundays Work Out Using a Tabata work format 100/80 Cal Machine of your choice 100 Air squats 100 situps Facebook Instagram Youtube Sunday Aug 14 Open Gym Sundays…
Saturday Aug 13
Hot Chillieee Warm Up General 3mins Row or Bike @increasing intensity on each min Mobility World’s Greatest Stretch 10 reps/side Specific 2 sets 2-4 Bar facing burpees 3-5 Thrusters 5-7…
Friday Aug 12
Clean and Jerk Warm Up General 3 sets 5/5 Front rack reverse lunges 5/5 KB/DB windmills 10 DB deadlifts @ 2xDB’s 10 DB squats x 2 DBs Mobility Lats and…