WOD

Workout of the Day Thursday, October 15th, 2020

Workout of the Day Tuesday, October 13th, 2020

General Warmup 30 Seconds Each Easy Assault Bike Push-up to Down Dog Hollow Hold Moderate Assault Bike Push-up to Down Dog Arch Hold Faster Assault Bike Push-up to Down Dog Straight Leg Sit-ups Practice Round 1 Round With Lighter Weight: 100 Meter Assault Bike 5 Toes to Bar 5 Push Jerks 1 Round With Workout…

Workout of the Day Monday, October 12th, 2020

General Warmup, Mobility, and Bar Technique Strength On the 1:30 x 6 Sets: 3 Power Cleans Heavy as possible but should be done touch and go. Then AMRAP 15: 15 Power Cleans 95/65 30 Double Unders 15 Wallballs 20/14 30 Double Unders Cleans and Wallballs should be done in no more than 2 sets. Handstand…

Workout of the Day Sunday, October 11th, 2020

Workout of the Day Saturday, October 10th, 2020

General Warmup and Mobility Then For Time: 21 Front Squats, 200 Meter Run 21 Pull-ups, 200 Meter Run 15 Front Squats, 200 Meter Run 15 Pull-ups, 200 Meter Run 9 Front Squats, 200 Meter Run 9 Pull-ups, 200 Meter Run Bar Weight 115/85 The bar starts on the floor for all sets and the first…

Workout of the Day Friday, October 9th, 2020

General Warmup and Mobility   PRACTICE ROUND   1 Round With Workout Weight: 100 Meter Row 5 Deadlifts 5 Box Jumps   WOD: Christine   3 Rounds For Time: 500 Meter Row 12 Deadlifts (Bodyweight) 21 Box Jumps (20′)   15 Minute Time Cap   Rest 5 Minutes   Then   Gymnasty WOD   12-9-6:…

Workout of the Day Thursday, October 9th, 2020

Workout of the Day Wednesday, October 7th, 2020

General Warmup and Line Drills   High Knee Karaoke Over the Hurdle Knee to Chest Cradle Stretch Walking Samson Lunge & Twist (Over Front Leg) Toe Touches High Knees Butt Kickers Straight Leg Hops Side Shuffles Side Shuffle with Jumping Jacks Toes Out Walk Toes In Walk Heel Walk Toe Walk Fast Feet)   Gymnastic…

Workout of the Day Tuesday, October 6th, 2020

GENERAL WARM-UP 30 Seconds Each With Lower Box Height: Single Unders Active Spidermans Box Step-ups Single Unders Frog Hops Box Step-ups Single Unders Slow Burpees Box Step-ups Bar Warmup and Technique WOD: AMRAP 5: Buy-In: 100 Double Unders 12 Power Cleans (115/85) 4 Burpee Box Jump Overs (24″/20″) Rest 5 Minutes AMRAP 5: Buy-In: 100…

Workout of the Day Monday, October 5th, 2020

General Warmup 3 Rounds 30 Seconds Each With Lighter Dumbbell: Easy Assault Bike Down Dog Video Slow Dumbbell Goblet Squats Leg Lifts Over Dumbbell The last movement is a big test of the deepest abdominal muscles and hip flexor strength. We talk a lot about tight hip flexors but strong is important as well. The…