WOD BLOG

Our WOD and community news will be updated regularly on our blog.

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  • WORKOUT OF THE DAY – TUESDAY 12/11/18

    A: Ladder Drills (3-4 min) B: x2 5/5 x Bulgarian Squats10/10 x Hamstring Leg Lower (Use Post)50 ft Cat Crawl10 x Plank Scap Retractions C: EMOM Alternating Movements (12 min) Walking Lunges w/ Weighted Barbell Front Rack75/55; 45/35Tip: Make sure knee touches the ground with each step but do not let it crash to the…

  • WORKOUT OF THE DAY – MONDAY 12/10/18

    A:  400 m Run4 min Hamstring Pull Down B: x3 20 x Hip Hinge (Hold PVC Against Back)10/10 x Toe Touches10 x Single Kettlebell Deadlifts Build each set C:  Dead Lift 2 sets of 20 with empty barbell2 x 5 reps @ 50% 1 rep max2 x 5 reps @ 60% 1 rep max1 x 3…

  • WORKOUT OF THE DAY – FRIDAY 12/7/18

    A:  500 m Row B: x3 10 x Toe Touch to Squat5/5 x Cossack Squat to Crossover Lunge10 x Clam Shells (Loop) C: Front Squat! 2 sets of 20 with empty barbell2 x 5 reps @ 50% 1 rep max2 x 5 reps @ 60% 1 rep max1 x 3 reps @ 70% 1 rep…

  • WORKOUT OF THE DAY – THURSDAY 12/6/18

    A: Agility Drills4 min Elevated Pigeon2 min Spiderman Instep B: x2 10 x Double Arm Banded Row10 x Anti-Rotation Push & Pull10 x Prone Files 2.5/5 lbs Plates  C: Single Arm Ring Rows 7/7 – 7/7 – 7/7 – 7/7 Max Effort Shoulder Tap Push UpsLog Push Up CountsRest 1 min Between Sets, thenStatic Hang (Engaged Pull…

  • WORKOUT OF THE DAY – WEDNESDAY 12/5/18

    A: 400 m Run4 min Couch Stretch 4 min Foam Roll Lats and IT Band 3 min Roll Out Calves on Kettlebell Handle B: 2x 12 x Sit Ups20 x Jumping Jacks12 x Squats 20 x Butt Kickers 12 x Hip Bridges C: 5 Rounds for Time 12 x Box Jumps10 x Medball Cleans 20 x Kettlebell Swings12/10…

  • WORKOUT OF THE DAY – TUESDAY 12/4/18

    A: 500 m Row4 min Seated Forward Bend with band 3 min Squat Lat Stretch https://youtu.be/6xdzWXKvmnc B: 6/6 x Kettlebell Windmills (light)5 x Is, 5 Y’s, 5 T’s20 x Around the World w/ PVC C: Turkish Get Ups (18 min)5/5 – 5/5 – 5/5 – 5/5:45 plank hold Rest 90 sec

  • WORKOUT OF THE DAY – MONDAY 12/3/18

    A: Speed Drills4 min Foam Roll T-Spine3 min Overhead Band Distraction 2 min Pigeon Pose B: 25 ft Bear Crawl6/6 x Hamstring Pull Down 5/5 x Single Arm Dumbbell Strict Press (Lightweight)6/6 x Scorpion Stretch C: 6 min AMRAP: Row6 min AMRAP: Slam BallRest 2 min6 min AMRAP: Deadlift6 min AMRAP: Push JerkRest 2 min6…

  • WORKOUT OF THE DAY – SATURDAY 12/1/18

    A:  Assault Bike TABATA4 min T-Spine Wall Ball & Kettlebell4 min Foam Roll IT Band B: 2x 25 ft Butt Kickers20 x PVC Pass Throughs25 ft Bear Crawl20 x Sit Ups C: “Werk It” – 35 min AMRAP – Teams of 2 or 3 45 x Burpees to Plate (45/25)54 x Russian Kettlebell Swings (53/44;…

  • WORKOUT OF THE DAY – FRIDAY 11/30/18

    PRIMARY SKILL: SNATCH A:500 m Row4 min Samson Stretch 4 min Smash Traps3 min Foam Roll Lats B: 2X10 x Sotts Press10 x Overhead Squat w/ PVC10 x Snatch Balance C: Burgerner Warm Up D: “Isabel”For time:30 Snatches for time (135/95; 95/65; 55/35) E: Cool down 5min on assault bike

  • WORKOUT OF THE DAY – THURSDAY 11/29/18

    A: Musical Wall Balls 4 min Foam Roll Hip Flexor 3 min Supine Trunk Rotation   https://youtu.be/UUZWM1uJhGg B: x2 6/6 x Spider-Man Stretch with Rotation   https://youtu.be/xYDc5CphM6A 20 x Hip Bridges 10/10 x Hamstring Pull Down 50 ft Frankenstein Walk C: “Chip Away!!” for time: 10 x Ring Dips 200 m Run 20 x Handstand Push Ups 200…