Workout of the Day

WOD 7/17/19

Strength: Push Jerk SkillAlternating “On the Minute” x 8 (4 Rounds):Minute 1 – 2 Split JerksMinute 2 – :30s Barbell Overhead HoldConditioning (Cap 20:00)”Double Header”For Time:50/35 Calorie Assault Bike… Directly into:100-80-60-40-20 – Double-Unders50-40-30-20-10 – AbMat Sit-Ups… Directly into:50/35 Calorie Assault… Read more »

WOD 7/16/19

MidlineOn the Minute x 9 (3 Rounds):Minute 1 – Strict TTBMinute 2 – Hollow Arch HoldMinute 3 – Banded Good MorningsConditioning (Cap 25:00)4 Rounds:200 Meter Run, 3 Rope Climbs (15′)200 Meter Run, 12 Devil PressesDumbbell Pounds – 50’s/35’s

WOD 7/15/19

Strength:Alternating “On the Minute” x 10 (5 Rounds):Minute 1 – :30s Dumbbell Close-Grip Floor PressMinute 2 – :30s Glute BridgesConditioning (Cap 16:00)For Time12-9-6:Ring Muscle-UpsSquat CleansPounds – 185/135

WOD 7/12/19

Conditioning “Nail Biter”4 Rounds:1:00 – Toes to Bar1:00 – Power Snatches1:00 – Thrusters1:00 – Calorie Assault Bike2:00 – RestBarbell Pounds – 95/65Barbell Kilos – 45/30Finisher4 Sets:1:00 Plank15 Weighted Sit UpsRest 1:30 between sets.Float Trip Reminder: Meet at the gym by… Read more »

WOD 7/12/19

Strength: Stamina Squats4 Rounds:9 Back Squats @ 70% of 3RM Back SquatTreat this as “for time”. Rest as little as needed to maintain unbroken sets.Conditioning (Cap 24:00)3 Rounds:50′ Handstand Walk40/30 Calorie Row50′ Handstand Walk10 Power Clean (205/135)