Workout Of The Day

  • Fight Gone Bad

    WOD:

    "Fight Gone Bad"
    Three Rounds for Total Reps:
    1 Minute Wall Ball
    1 Minute SDLHP
    1 Minute Box Jump
    1 Minute Push Press
    1 Minute Row for Calories
    Rest 1 Minute

    Compare to 8/2/12

    Post Total Reps for Fight Gone Bad to Comments

    Burpee Challenge Day 42, Total 887


  • Chain Reaction


    Strength:

    Push Press, 3 x 10

    Sport Strength:

    6 x 3 Snatch Complex. 1 Hang Power Snatch, 1 Hang Squat Snatch, 1 Squat Snatch. 

    Do not drop the bar until all three reps are complete.

    WOD:

    For Time...
    100 Double Unders or 300 Singles
    10 Deadlifts
    200 M Sandbag Run
    10 Deadlifts
    200 M Sandbag Run
    10 Deadlifts
    200 M Sandbag Run
    1000 M Row

    Daily Challenge:

    Hanging Side Crunch, 3 x 12

    Mobility:

    Calves on Post, Lying Side Twist w/ Band

    Post loads for Push Press and time for WOD to comments.

    Burpee Challenge Day 41, Total 845

  • Don't Delay


    Strength:

    DB Row, 3 x 10 (each side)
    One Max Effort Set Back Squats 50% 1RM

    Sport Strength:

    1a ) 4 x 8  Ring Dips 

    1b) 4 x 3  Back Squat HAP. Rest 2 minutes. *If you can complete all 8 ring dips unbroken, add weight.

    WOD:

    EMOTM for 20 Minutes...
    5 DB Deadlifts
    5 DB Hang Power Cleans
    5 DB Thrusters
    * If you miss the minute continue as an AMRAP for remaining time.
    Men use 2/3 body weight, Women 1/3 body weight.

    Daily Challenge:

    Russian Med Ball Twist, 3 x 20

    Mobility:

    High Hams on Box, Childs Pose

    Post loads for  DB Row and time for WOD to comments.

    Burpee Challenge Day 40, Total 804

  • Night of the Living Dead


    Strength:

    Deadlift, 3 x 10
    Double Under Practice

    Sport Strength:

    6 x 3 Dead Lift. Rest 45 sec. Increase weight as possible between sets.

    WOD:

    "Night of  the Living Dead"
    400 M Zombie Run
    20 M Spider Crawl (Bear Crawl)
    31 Cauldron Swings (KB Swings)
    20 M Spider Crawl
    31 Gravediggers w/ med ball or dumbbell  (Watch Video Demo Here)
    20 M Spider Crawl
    31 Double Taps (1 slam ball + 1 air Squat = 1 rep)
    20 M Spider Crawl
    400 M Zombie Run
    Before workout begins, decide if you are "Alive" or a "Zombie". "Zombies" will start three minutes after the "Alive" group. If you are "Alive" and get caught by a "Zombie" you will do 31 burpees after the wod is over. If you are a "Zombie" and you do NOT catch up to an "Alive" person you will do 31 burpees. The only people that do not do burpees are "Alive" people that do not get caught and "Zombies" who catch someone. Happy Hunting!

    Daily Challenge:

    Floor Wipers, 3 x 20

    Mobility:

    Bowler Stretch, Death Stretch

    Post loads for Deadlift and time for WOD to comments.

    Burpee Challenge Day 39, Total 764

  • All Hallows' Eve


    Strength:

    Dips, 3 x 10
    Chest to Bar Pull Up Practice or Bar Muscle Up Practice

    Sport Strength:

    1) Push Press, 5-4-3-2-1. 

    2) 4 Rope Climbs for Time. Complete Rope Climbs after all sets of shoulder press are finished.

    WOD:

    AMRAP in 12 Minutes...
    20 Double Unders
    7 Push Press
    7 Toes to Bar
    Compare to 6/13/12

    Daily Challenge:

    Flutter Kicks 2 x 100

    Mobility:

    Dolf Stretch, Calves on Post

    Post loads for Dips and time for WOD to comments.

    Burpee Challenge Day 38, Total 725

  • That's a Rap


    Strength:

    Front Squat, 3 x 10

    Sport Strength:

    Front Squat 7 x 3 @ 75% 1RM. 2 total minutes per round including work and rest.

    WOD:

    For Total Reps....

    3 Min AMRAP
    3 Deadlifts
    6 Lateral Burpees over Barbell
    Rest 1 Minute after AMRAP
    6 Min AMRAP
    6 KB Swings
    9 Med Ball Sit Ups
    Med ball sit up must touch ground in front of feet and touch the ground behind the the head every rep.

    Daily Challenge:


    Mobility:


    Post loads for Front Squat and time for WOD to comments.

    Burpee Challenge Day 37, Total 687

  • Weekend Beatdown


    BEATDOWN WOD:

    For Time..
    100 ft. walking lunge
    50 Push Ups
    50 Double Unders
    25 Knees to Elbow
    5 Rope Climbs, 15 ft.
    50 Box Jumps 24 inch
    25 Overhead Squat (65#)
    25 L Pull Ups or Pull Ups
    50 Sit Ups

    Post time for BEATDOWN to comments

    Burpee Challenge Day 35, Total 614


  • "Brenton"

    Strength:

    Shoulder Press, 5-3-1

    Sport Strength:

    3 x 3 Shoulder Press, 3 x 2 Push Press, 3 x 1 Push or Split Jerk.

    WOD:

    "Brenton"
    Five Rounds For Time...
    100 Ft. Bear Crawl
    100 Ft. Broad Jump
    *After every 5th Broad Jump complete three burpees.
    Compare to 7/10/12

    Daily Challenge:


    Mobility:


    Post loads for Shoulder Press and time for Hero WOD to comments.

    Burpee Challenge Day 34, Total 579

  • "Jackie"

    Strength:

    Back Squat, 5-3-1

    Sport Strength:

    Back Squat, 20 Minutes to Establish new 1RM

    WOD:

    "Jackie"
    For Time...
    1000 M Row
    50 Thrusters
    30 Pull Ups
    Compare to 7/23/12

    Daily Challenge:

    100, 75 or 50 AB Mat Sit ups for Time

    Mobility:

    Death Stretch, Bowler Stretch

    Post loads for Back Squat and time for Hero WOD to comments.

    Burpee Challenge Day 33, Total 545

  • Up and Away

    Strength:

    Pull Up, 5-3-1
    Skill work after; HSPU, Handstand Holds or Wall Climbs

    Sport Strength:

    1a) 4 x 4 Weighted Chest to Bar Pull up ( No Kip) 

    1b) 4 x ME HSPU (Strict or Kipping)

    WOD:

    12 Minute Ladder....
    1 Push Up, 1 Jumping Squat
    2 Push Ups, 2 Jumping Squats
    Repeat pattern until time is complete. Go immediately into the next set, this is not every minute on the minute.

    Daily Challenge:

    Center Plank Hold, 3 x :30 sec

    Mobility:

    Biceps on Post, Lying Side Twist w/ Band

    Post loads for Pull Up and time for WOD to comments.

    Burpee Challenge Day 32, Total 512

  • Over the Bridge

    Strength:

    Bench Press, 5-3-1
    Skill Work after: Rope Climbs and/or Pistols

    Sport Strength:

    1a) 5 x 3 Bench Press 85% 1RM 

    1b) 10 Alternating Pistols 

    1c) 1 Rope Climb Rest 1 Minute.

    WOD:

    For Time...
    10 Hang Squat Snatch
    1 Box Jump
    9 Hang Squat Snatch
    2 Box Jump
    Continue pattern until...
    1 Hang Squat Snatch
    10 Box Jumps
    Compare to 8/29/12

    Daily Challenge:

    Partner Med Ball Toss Sit Up, 2 x 50

    Mobility:

    Downward Dog, Upward Dog

    Post loads for Bench Press and time for WOD to comments.

    Burpee Challenge Day 31, Total 480

  • It's Complex

    Strength:

    Hang Power Clean, 5-3-1

    Sport Strength:

    6 x Power Clean + Hang Power Clean + Hang Squat Clean (Heavy as Possible, No dropping the bar during sequence)

    WOD:

    For Time...
    20 Double Unders, 10 DB Burpee Complex
    40 Double Unders, 8 DB Burpee Complex
    60 Double Unders, 6 DB Burpee Complex
    80 Double Unders, 4 DB Burpee Complex
    100 Double Unders, 2 DB Burpee Complex
    *Burpee Complex is push up to DB, squat clean, thruster OR push up to DB, power clean, front squat, push press.
    Compare to 6/25/12

    Daily Challenge:

    Hollow Rocks, 3 x 15

    Mobility:

    Calves on Post, Samson Stretch

    Post loads for Hang Power Cleans and time for WOD to comments.

    Burpee Challenge 30 Day , Total 449


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