Workout Of The Day

  • In the Zone


    Strength:

    Dead Lift, 3 x 10

    Sport Strength:

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

    WOD:

    5 Rounds for Time....
    7 Hang Squat Cleans (135/95)
    12 KB Swing (1.5/1)
    3 Bar Muscle Up (6 C2B/6 Dips)

    Daily Challenge:

    Hollow Rocks, 3 x 15

    Mobility:

    Samson w/ Band, Forearms on Floor

    Post loads for your Strength/Sports Strength & Time for WOD to comments.

  • Unbroken


    Strength:

    Dips, 3 x 10 Ring or Bar - No bands on rings unless you can do 10 UNBROKEN bar dips to good depth.
    Rope Climb Practice

    Sport Strength:

    1a ) 4 x 8  Ring Dips 

    1b) 2 Rope Climbs for Time.

    WOD:

    5 Rounds for time:
    10 Burpees
    15 Jumping alternating lunge
    20 double unders
    40 Meter Shuttle Sprint ( 4 x 10 m)
    Rest 90 seconds in between rounds.
    Compare to 3/1/12

    Daily Challenge:

    Hip Bridges, 6 x :15 sec hold

    Mobility:

    Calves on Post, Scorpion

    Post loads for your Strength/Sports Strength & Time for WOD to comments.

  • Meet Bear


    Strength:

    Front Squat, 3 x 10

    WOD:

    EMOTM for 12 Minutes....
    2 Rep Bear Complex
    In remaining time max rep...
    Toes to Bar during Odd Minute
    Wall Ball during Even Minutes
    Score is total reps of T2B + WB Shots.
    Bear Complex: Power Clean, Front Squat, Push Press, Back Squat, Push Press.

    Daily Challenge:

    Flutter Kicks, 2 x 100

    Mobility:

    Dolf Stretch, Lying Side Twist w/ Band

    Post loads for your Strength & Time for WOD to comments.

  • Hansen

    WOD:

    "Hansen"

    Five Rounds for Time...
    30 KB Swings (2 pood/1.5 pood)
    30 Burpees
    30 GHD Sit Ups, V Ups or Sit Ups

    Post time for WOD to comments.

  • Drive


    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:

    Three Rounds For Time...
    400 M Run
    10 Clean and Jerks (135/95)
    15 Wall Ball (20/14)

    Daily Challenge:

    Hip Bridge, 6 x :15 sec hold

    Mobility:

    Runners Stretch, Childs Pose

    Post loads for your Strength/Sports Strength & Time for WOD to comments.

  • 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 11/1/11

    Daily Challenge:

    V Ups, Accumulate 30

    Mobility:

    Bowler Stretch, Death Stretch

    Post loads for your Strength/Sports Strength & Time for WOD to comments.

  • KB's


    Strength:

    Pull Up, 5-3-1
    Remaining Time HSPU Practice (Holds, climbs, etc.)

    Sport Strength:

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

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

    WOD:

    For Time...
    21-15-9
    KB Swings or KB Snatch (alternating) (1.5 Pood/1Pood)
    Push Ups
    50 Double Unders after each round.

    Daily Challenge:

    Center Plank Hold, 3 x :20 sec/:10 rest

    Mobility:

    Calves on Post, Dolf Stretch

    Post loads for your Strength/Sports Strength & Time for WOD to comments.

  • Bottoms Up


    Strength:

    Bench Press, 5-3-1

    Sport Strength:

    1a) 5 x 3 Bench Press 85% 1RM 

    1b) 10 Alternating Pistols 

    1c) 1 Rope Climb Rest 1 Minute.

    WOD:

    For Time...
    Bottom to Bottom Tabata Squat
    1 Mile Run

    Run time begins immediately after Squats. Score is lowest squat number and mile run time.

    Daily Challenge:

    Superman/Hollow Rock Hold, 6 x :10 each back and forth

    Mobility:

    Samson Stretch w/ Band, Downward Dog

    Post loads for your Strength/Sports Strength & Time for WOD to comments.

  • It's OverHead


    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:

    Two Rounds for time...
    20 Box Jumps
    20 Shoulder to Overhead
    20 Toes to Bar or V Ups
    20 Overhead Walking Lunge w/ Plate (R/L = 2)
    20 Burpees
    Compare to 3/7/12

    Daily Challenge:

    Star Holds, 3 x :15 each side
    Mobility:

    Calves on Post, Bowler Stretch

    Post loads for your Strength/Sports Strength & Time for WOD to comments.

  • Fight Gone Bad

    WOD:

    "Fight Gone Bad"

    3 Rounds for Total Reps
    1 Min Max Wall Balls (20/14)
    1 Min Max SDLHP (75/55)
    1 Min Max Box Jumps (20 inch)
    1 Min Max Push Press (75/55)
    1 Min Max Calorie Row
    1 Min Rest

    Post Total Reps for FGB to comments.

  • A Little Paralette


    Strength:

    Hang Power Clean, 3 x 6 (70%, 75%, 80%)

    Sport Strength:

    6 x 3 Hang Squat Clean + 1 Thruster

    WOD:

    9 Min AMRAP....

    7 Front Squats
    14 Knees to Elbow
    21 Lateral Jumps over Paralette (R/L = 2)

    Daily Challenge:

    Hollow Rock Hold, 3 x :20 sec

    Mobility:

    Death Stretch, Dolf Stretch

    Post loads for Strength/Sports Strength and time for WOD to comments.

  • Press ON


    Strength:

    Shoulder Press, 3 x 6 (70%, 75%, 80%)

    Sport Strength:

    1a) 4 x ME Shoulder Press @ 75% 1RM 

    1b) 1 Rope Climb

    WOD:

    4 Rounds for Time...
    10 Alternating Arm DB Snatch
    200 M Run
    10 HSPU

    Daily Challenge:

    Flutter Kicks, 2 x 100

    Mobility:

    Bowler Stretch, Downward Dog

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

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