WOD BLOG

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

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  • WORKOUT OF THE DAY – FRIDAY 1/18/19

    A:Agility Drills (5 min) B: x26/6 x 90/90 Hip Switches8 x KB Squat Prying (Bottom Sq. Shift Lt. to Rt.)10/10 x Banded Kneeling Ankle RocksC: Lifting Skills – Back Squat(No More Than 45 sec Breaks Between Sets)Warm Up2 x 20 w/ Empty Barbell1 x 8 @ 40% of 1RM6-6-6-6-6 @ 55% of your 1RMD: For Time…

  • WORKOUT OF THE DAY – THURSDAY 1/17/19

    HAPPY BIRTHDAY SYLVIA! 2 mi Assault Bike500 m Row“Burgerner Warm-Up” (Empty Bar)10 min E”O”MOM (5 Total Sets @ 2min)– Build To Heavy-As-Possible; – Complete ALL Movements2 x Power Cleans +2 x Hang Power Cleans  +2 x Front SquatsFIGHT GONE BAD3 Rounds For Reps (15 min)– 1 min ea. Movement– 1 min REST once ALL movements are completed–…

  • WORKOUT OF THE DAY – WEDNESDAY 1/16/19

    A: x3 3 min Bike5 x Romanian Deadlifts (w/ Red Band around waist and post. Emphasize Hip Hinge. Follow Band Resistance)5 x Pendlay Rows5 x Good MorningsB: Lifting Skills – DeadliftTip: No More Than 45 sec Breaks Between SetsWarm Up2 sets x 20 reps w/ Empty Barbell1 set x 8 reps @ 40% of 1RM6-6-6-6-6 @…

  • WORKOUT OF THE DAY – TUESDAY 1/15/19

    A:  400 m Run4 min Banded Shoulder DistractionB: x36 x Push Up Shoulder Taps3/3 x Dumbbell Clean & JerkC: 6 min EMOMIncreasing Wt. (HAP For UNBKN; If Challenging Wt. Is Found, Stay)Dumbbell Bench Press (Alternating Hold/Press)8 – 8 – 8 – 8 – 8 – 8D: “How We Roll Saturdays”Partner WOD For Time (25 min…

  • WORKOUT OF THE DAY – MONDAY 1/14/19

    A: 500 m RowB: Overhead Grip Progression7 sets x 5 reps Overhead Squat w/ PVC   Tip: Bring Hands In Closer on Each Set: Snatch Grip, Outside Shoulder     width, Shoulders, Hip distance, Hands Touching2 min T-Spine On Bench (Kneeling)C: Lifting Skills – Overhead Squat(No More Than 45 sec Breaks Between Sets)Warm UpEmpty Barbell2 sets…

  • WORKOUT OF THE DAY – FRIDAY 1/11/19

    A: x 31 min Assault Bike 20 Air SquatsB: Lifting Skills – Push PressWarm Up2 sets x 20 reps w/ Empty Barbell1 set x 8 reps @ 40% of 1RM6-6-6-6-6 @ 55% of your 1RMC: 8 min Alternating EMOM “LIGHT”a) 5 x Snatch Grip Deadliftb) 5 x Hang Muscle SnatchD: 4 Rounds For Timea) 9…

  • WORKOUT OF THE DAY – THURSDAY 1/10/19

    A: Agility Drills10 sec Banded Squat HoldB: 10 x 90 sec IntervalsIncreasing Wt. (HAP For UNBKN)Alternate Movements– Bulgarian Squats (Bodyweight)   14 – 14 – 14 – 14 – 14– Double Kettlebell Deadlifts   20 – 20 – 20 – 20 – 20C: FIGHT GONE BAD – 3 Rounds For Reps (17min)(1 min each Movement; Score Total…

  • WORKOUT OF THE DAY – WEDNESDAY 1/9/19

    A: 2 min Assault Bike600 m Row4 min Banded Front Rack4 min Spiderman StretchB: x210 x Banded Goblet Squats10 x Weighted Glute Bridges (Use Plate)100 m Shuttle Sprint or 8 cal Bike C: Lifting Skills – Front SquatTip: No More Than 45 sec Breaks Between SetsWarm Up2 sets x 20 reps w/ Empty Barbell1 set x 8 reps @…

  • WORKOUT OF THE DAY – TUESDAY 1/8/19

    A: 400 m Run5/5 x Single Leg Dumbbell Romanian Deadlift50 ft Bear Crawl3/3 x Alternating Dumbell Clean & JerkB: Turkish Get Ups (HAP)2/2 – 2/2 – 2/2 – 2/2 C: Circuit Training (20 min)(30 sec ON, 30 sec OFF)4 Rounds For Endurancea) Row Sprintsb) Farmer Carry Holdc) Dumbbell Thrustersd) Speed Mountain Climberse) Slam BallsD: Cool Down 400…

  • WORKOUT OF THE DAY – MONDAY 1/7/19

    A:3 min Bike (1.5 @ 150W, 1.5 @ 200W)4 min Banded Front Rack2 min PVC Shoulder Ext. Rotation B: x35 x Push Ups30 sec Plank Hold5 x Good MorningsC: Lifting Skills – Bench Press Tip: No More Than 45 sec Breaks Between Sets)Warm Up2 sets x 20 reps – Empty Barbell1 set x 8 reps @…