Workout of the Day

WEDNESDAY 170816

I. Warm-Up II. Complete 4 Sets of the Following: *Every 2 Minutes Complete 6 Power Cleans (athletes choose weight) III. 10 Rounds For Time of “Holleyman” -5 Wall Ball Shots 20# (14#) -3 Handstand Push-ups -1 Power Clean – 225# (155#)… Read more »

TUESDAY 170815

I. Warm-Up II. EMOM x 20 Even Minutes: 15/12 Calorie Rows Odd Minutes: 10 Box Jumps 24″/20″ level III – Rx  level II – 12/10 Calories, 20″/16″ Box Jumps level I & GetFit – 10/8 Calories, 16″/12″ Box Jumps (or… Read more »

MONDAY 170814

I. Warm-Up II. Back Squat 6 x 6* *Increase weight each set OR  *Pick/find a challenging weight and stay across all sets III. 15-10-5-10-15 Reps For Time: -Russian KBS -Sit-ups -Burpees IV. Cool Down

FRIDAY 170811

I. Warm-Up II. “Partner WOD and Chill” In Teams of 2, Complete the Following For Time: -Run 800 meters (alt every 200m) -60 Back Squat 135#/95# (take from the ground) Then… 8 Rounds of -2 Bar Muscle Ups (sub 6… Read more »

THURSDAY 170810

I. Warm-Up II. On a 12 Minute Clock: -Row 500 meters In the remaining time AMRAP: -10 Wall Ball Shots -1 Arm DB/KB Power Snatch – 20 Reps -30 Double Unders (60 Single Jumps) III. Plank Holds  -3 x :60… Read more »

WEDNESDAY 170809

I. Warm-Up II. 2 Minute Intervals @ Each Station: Station #1 -Row 20 / 15 Calories -Max Overhead Walking Lunge Steps (45#/25# Plate) Station #2 -50 Double Unders (100 Singles) -Max AbMat Sit-ups Station #3 –Bike 20 / 15 Calories … Read more »

TUESDAY 170808

I. Warm-Up II.  Bench Press Every 2:00 for 5 Rounds Complete 6 Bench Press* *You can stay @ same weight or increase every set.  Achieve unbroken set of 6 each time.   III. “Bar Fight” For Time: 12 clean and… Read more »

MONDAY 170807

I. Warm-Up II. Complete 4 Rounds For Time: -Run 400 meters -15 Medicine Ball Cleans 20/14 -7 Burpee Box Overs 24″/20″ Level III = RX Level II = 20″/16″ Box, 16/12 Ball Level I / GetFit = 16″/12″ Box, 14/10… Read more »

FRIDAY 170804

I. Warm-UP II. Partner WOD:  -100 DL (225/155)  -100 Push Ups -100 KB Swings (70/53)  -100 Wall Balls (20/14) Level III = Rx Level II = 205#, 125# / 44#, 26#/ Knee Push-ups/Scale WBS as needed Level I = 155#,105#/35#,18#/Knee Push-ups/Scale… Read more »

THURSDAY 170803

I. Warm-Up II. 10 Min EMOM EVEN MINUTES: 45 Sec Weighted Plank (or no weight) ODD MINUTES:  5 Weighted Pull Ups/ Strict Pull Ups / Ring Rows III. 3 x 3 Min AMRAP: 25/20 Cal Row  Max Shoulder to Overhead… Read more »