WOD BLOG

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

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  • WORKOUT OF THE DAY – FRIDAY 10/19/18

    Warm Up: 3 min Thread the Needle 3 min Cat/Cow 3 min Samson Stretch w/ Side Bend Mobility x2 20 x Band Pass Throughs 6 x Inch Worms 20 x Pack Jacks 8 x Wall Ball SP WOD – 4 rnds for Time (35 min Cap) 10 x Shoulder to Overhead Dumbbell (40/30; 35/25; 25/15)…

  • WORKOUT OF THE DAY – THURSDAY 10/18/18

    A) Warm Up Agility Ladder Drills 4 min T-Spine with Foam Roller 4 min Pigeon Pose B) Mobility 2x 10 x Scorpions 10 x Kettle Bell Arm Bar 10 x 1/2 Turkish Get Ups 10 x Air Squats C)  WOD 20 min #1 AMRAP 4 min 25/20 x Calorie Row 21 x Power Cleans (135/95;…

  • WORKOUT OF THE DAY – WEDNESDAY 10/17/18

    A) Warm Up 3 min Jump Rope 3 min Smash Glutes LAX 4 min Foam Roll Hammies 2 min Cobra Stretch for the Abs B) 2X or 3x 20 x Jumping Jax 5/5 x Hamstring Pull Downs 10 x Pull Ups C) Happy Birthday Cara O! 31 x Barbell Curls 31 x Split Squats (15/16)…

  • WORKOUT OF THE DAY – TUESDAY 10/16/18

    A) Warm Up 30 Cal ASB 4 min Foam Roll (any sore body part) 3 min Couch Stretch B) 2X 25’ Bear Crawl 25’ Gorilla Hop 25’ Crab Walk 25’ Side Shuffle 25’ Caraoke 25’ High Knees Happy Birthday Matt G!! 3 rounds of: 37 x Box Step Ups 37 x Kettlebell Swings (USSR) 37…

  • WORKOUT OF THE DAY – MONDAY 10/15/18

    A) 3 x Row 1 min on / :30 Off 4 min T-Spine Stretch (Coach) 4 min Hip Floss B) 2X 10 x Scapula Retractions in Plank Position 10 x Sotts Press 10 x Bird Dog 5 x Muscle Snatch w/PVC 5 x Jerks w/PVC C) 10 min EMOM 4 Snatches Rest 2min D) 10…

  • WORKOUT OF THE DAY – THURSDAY 10/11/18

    #Let’s get going!! A: Choose a fun group warm up game (3 min) 3 min Calf Smash 3 min IT Band 3 min Samson stretch B: 2X 10 x Cossack Squats 10 x (Light) Kettlebell Swings 25’ High Knees 10 x Stationary Lunges 25’ High Kicks Let’s Sweat! 1 mile run **Rest 3 min 1600…

  • WORKOUT OF THE DAY – WEDNESDAY 10/10/18

    A: 3-4 min Ladder Drills 3 min Trap smash (use barbell) 3 min Front Rack stretch (use barbell in rack) B: 10 x Prone PVC Pass-Thrus 10 (5 ea direction) x Around the world with Kettle Bell 10 x scorpions with extra shoulder stretch C: Burgerner Warm up (2-3 min) Clean & Jerk (15 min)…

  • WORKOUT OF THE DAY – TUESDAY 10/9/18

    A: 2 min Band Walk 3 min Pec Smash 3 min Foam Roll Lats B: 6 x Inch Worms 10 x Plank Walk-Ups 25’ Bear Crawl 10 x Band Pull Aparts 25’ Bear Crawl C: 10 min – find heavy 5x Bench Press Then 8 min – 3 rounds of max reps bench @65% of…

  • WORKOUT OF THE DAY – MONDAY 10/8/18

    A: 2 min jump rope 3 min Shoulder Distraction w/ Band 4 min Foam Roll Lats 3 min Front Rack Stretch B: 20 PVC PASS THROUGHS 12(6ea direction ) Shoulder Rotations (Plank position) 5 x Partner T-Spine Stretch 5 x Overhead Squat with PVC or Barbell C: 21-18-15-12-9-6-3 reps for time: Ring Dips Overhead Squats…

  • WORKOUT OF THE DAY – FRIDAY 10/5/18

    Warm Up: Musical Wall Balls 3 min Couch Stretch 3 min Pec Smash Mobility x 2: 5/5 x Lunges 10 x Ring Rows 8 x V-Ups 20 x Jumping Jacks WOD – Happy Birthday Nathan W! 🎈 “Man your Battle Stations” 1 min WORK/30 sec rest-transition 2 ROUNDS: #1) Battle Rope Slam #2) Tire Hit w/Sledge Hammer…