Work Out of the Day

WOD 06/23/17

A1: 3 RFQ of: 10 Each Alternating D.B. Floor Press With Glute Bridge 10 Each Alternating D.B. Bent Over Row 10 Paces Each Alternating Death March   A2: 3 MinutesAMRAP of: 5 Push Press (95/65#) 10 Pendlay Row 15 AbMat Sit Ups B:…

WOD 06/21/17

A3: 3 RFQ of: 250M Row (5/3) 10 Shoulder Press (45/35#) 10 Bent Over Row 10 Front Squat B: Weighted Dip - 5 @ 80/90/95% Max or sets accross C: Shoulder Press - 5@70 + 5/5@80 + 5/5/5@90% of TM + 10#   D: Every 210 Seconds…

WOD 06/18/17

A1: Jog -600M A2: 3 RFQ of: 5 Each Single Arm Ring Row 7 Each Single Arm D.B. Push Press (45/25#) 15 GHD Hip Extension B: Push Jerk - Find A Challenging Double **From the rack**; Build up heavy without missing; Rest 3 Minutes Before…

WOD 06/17/17

A: 5 Minutes of: Ready To Run Series! VIDEO 1: https://www.youtube.com/watch?v=Gyh5ZCLbSSk VIDEO 2: https://www.youtube.com/watch?v=EOJPKu7DUfU VIDEO 3: https://www.youtube.com/watch?v=K4t9OEYoZco VIDEO 4: https://www.youtube.com/watch?v=NWv5BkxWceg VIDEO…

WOD 06/16/17

A1: 3 RFQ of: 10 Each Alternating D.B. Floor Press With Glute Bridge 10 Each Alternating D.B. Bent Over Row 10 Paces Each Alternating Death March A2: 4 Minute AMRAP of: Curtis P's B: Bench Press - 5@75 + 5/5@85 + 5/5/5@95% TM + 5# C:…

WOD 06/15/17

A: 3 RFQ of: 20 Banded Pull Apart 15 BallSlam (20/15#) 10 Hollow Rock 150M Row (5/3) B1: Power Snatch (12 Mintutes To A Challenging Set of 4) Build up quickly without missing, touch and go reps; rest as needed. B2: 3 RFT of: 12…

WOD 06/14/17

A2: 2 RFQ of: 20 Band Push Down 20 Supine Pull Apart 20 Face Pull A3:2 RFT of: 200M Row (5/3) 15 Shoulder Press (45/35#) 8 Strict Chin Up B: Weighted Dip - 5/5/5 @85% Max or sets accross C: Shoulder Press - 5@75 + 5/5@85 +…

WOD 06/13/17

A2: Acceleration Wall Drill March- 5 Each 1,2 Switch- 5 Each 1,2,3 Switch- 5 Each 10 Second Rapid Fire A3: 3 Rounds of:400M Run= Sprint First 10 Seconds @95-100% Very Hard Pace/Complete remainder of 400M Run B: 8 Minute AMRAP of: 3…

WOD 06/11/17

A: Tabata- WallBall   B1: Power Clean + Power Jerk - 10 Minutes To A Challenging Triple Use B1 as a warm up for B2. B2: Death By Power Clean + Power Jerk Complete 1 Rep the first minute, 2 reps the second, continue in this fashion…

WOD 06/10/17

A: 1 Mile Run For Time B: Partner WOD 24 Minute AMRAP of: 20 HRPU 20 Ring Row 20 Anchored Sit Up Plank In Teams of 4/Partners will complete 20 reps at each station (except for plank)/Only 1 partner working at a station/rotate as a…

WOD 06/09/17

A1: 3 RFQ of: 10 Each Alternating D.B. Floor Press With Glute Bridge/ 10 Each Alternating D.B. Bent Over Row 10 Paces Each Alternating Death March - 3 Minute Cap A2: 3 Minute AMRAP of: D.B. Man Makers (45/25#X2) B: Bench Press -…

WOD 06/08/17

A: 3 RFQ of: 150M Row (5/3) 20 Double Unders 10 Ball Slam (20/15#) B: 5 RFT of: 7 Box Jump Step Down (30/24") 7 K2E - 4 Minute Cap C: 10-15 Minutes of Skill Work:TU's/Pistol/Front Lever/Back Lever Use this time constructively,…

WOD 06/07/17

A3: 3 Rounds of: 15 Double Unders 10 Shoulder Press (45/35/15#) 5 Kipping Ring Dip; 30 Seconds Rest B: Weighted Dip - 5 Every 90 Seconds X 7 Rounds Max or sets accross C: Shoulder Press - 5@65 + 5/5@75 + 5/5/5@85% TM + 2.5#   D: Every…

WOD 06/06/17

A1: Warm-up 5-10 Minutes of Ready To Run Series! VIDEO 1: https://www.youtube.com/watch?v=Gyh5ZCLbSSk VIDEO 2: https://www.youtube.com/watch?v=EOJPKu7DUfU VIDEO 3: https://www.youtube.com/watch?v=K4t9OEYoZco VIDEO 4: https://www.youtube.com/watch?v=NWv5BkxWceg VIDEO…

WOD 06/05/17

A1: 60 Seconds Max Cal Air Bike A2: 2 RFQ of: 20 Paces Each Banded MonsterWalk Forward MonsterWalk Backward MonsterWalk Left MonsterWalk Rigth Band around the ankles. A3: 4 Rounds of: 8 Each Alternating Deficit D.B. Goblet Reverse…

WOD 06/04/17

A1: Warm-up (No Measure) Complete as much as possible before class. Ready To Run Series! VIDEO 1: https://www.youtube.com/watch?v=Gyh5ZCLbSSk VIDEO 2: https://www.youtube.com/watch?v=EOJPKu7DUfU VIDEO 3: https://www.youtube.com/watch?v=K4t9OEYoZco VIDEO…

WOD 06/03/17

A: 1K Row For Time -5 min cap In teams of 2 with only 1 partner working at a time/Switch Every 125M/Damper (4/2)/Score= Total Time to Complete. B: Partner WOD 4 Rounds Each Alternating Movements of 15/12 Calorie Bike Max UB Push…

WOD 06/02/17

A1: 3 RFQ of: 8 Each Renegade Row 8 Each Floor Press 8 Each 1 Arm Suitcase Deadlift -3 Minute Cap A2: 3 Minute AMRAP of: 5 Ring Push Up 10 D.B. Power Clean (45/25#X2) 5 Strict Pull Up B: Bench Press - 5@70 + 5/5@80 + 5/5/5@90%…

WOD 06/01/17

A: 3 RFQ of: 100M Row 1 WallWalk 5 Alternating Shoulder Taps 5 D.B. Goblet Squat (HBD) 10 Hollow Rocks B: EOMOM X 16 Minutes- 3 Front Squat (32X1) 25' Handstand Walk L-Sit 30 Seconds For Front Squat, start with the bar on the ground…

WOD 05/31/17

A2: For Quality: 30 Banded Pull Apart 30 Seated Banded Row 30 Banded Push Down A3: 3 RFQ of: 10 Shoulder Press (45/35#) 5/3 Dip Negatives @ 3 Seconds Down 10 Calorie Bike Rest 60 Seconds Between Rounds B: Weighted Dip - 5 EMOM @55-75%…