Categories Archives: Workout of the Day

WOD-8/23/17

Warm-up
2 rounds:
• Toy Soldiers 
• Butt Kicks
• Side Shuffle 
• 10 Star Stretches 
• 10 Pass Throughs 1 round
• PVC Y 
•kick stand 
• Couch
• Pec Conditioning 10 push-press 75/45
20 lateral bar jump over 
30 ke... read more

WOD-8/22/17

Warm-up 2rnds
• 20 Band Pull-a-parts
• 20 Band Passthroughs
• 20 Band Overhead Squats 2 rounds:
• 30 sec Pec Stretch w/ Band 
• 30 sec Spiderman Lunge Strength
5 min EMOM:
• 3 Snatches 5 min EMOM:
• 2 Snatch Grip Push Press... read more

WOD-8/21/17

Row 300 meters Two rounds 10 Sampson Lunges 10 Dive bombers 10 Courtesy Lunges 10 Shoulder taps Mobility 1 min Banded hip distraction Banded pec stretch 21-15-9 Reps For Time Deadlift (225/155 lb) Handstand Push-Ups Level...

WOD-8/15/17

Warm up: 400 meter run Toy Soldiers Bear Crawl Crab Walk Sampson Lunges 20 Tic Tocs 20 Passthroughs Mobility: 1 min Pigeon Side lunge Kick stand Couch “Karen” 150 Wall ball shots 20/14

WOD-8/14/17

Warm-up • 300 m Row 2 rounds: • 10 PVC Passthroughs • 10 Front-to-back Leg Swings /leg • 10 Side-to-side Leg Swings /leg • 10 PVC Overhead Squats 3 rounds: • 30 sec Pec Stretch •...

WOD-8/11/17

Warm up: 3 rounds 10 Dive bomber push ups 10 Tic Tocs 10 band pull apart 10 jumping squats Mobility: 20 pass throughs 5 around the world (c,cc) 1 min pigeon. 30 sec couch 18 rounds...

WOD-8/9/17

Warm-up
• 400 m Run 3 rounds:
• 10 Walking Lunges
• 10 Jumping Jacks
• 10 Air Squats 3 rounds:
• 30 sec Box Stretch 
• 30 sec Pike Stretch
• 30 sec Straddle Stretch Strength
Death by:
• Deadlift 225/155
• Back Squat..... read more

WOD-8/8/17

Warmup • 400 m run 3 Rounds Not For Time: • 15 Jumping Jacks • 15 Air Squats • 10 Spider man Push Ups Strength: Strict press. •15 reps @50% of 1RM •10 reps @60% of...