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…

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…

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…