WOD BLOG

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

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  • WORKOUT OF THE DAY – WEDNESDAY 7/3/19

    Warm Up With a Partner: **Partner 1: ** 3 Minute Bike (1 Minute Easy, 1 Minute Moderate, 1 Minute Faster) **Partner 2: ** 6 x 30 Seconds Each of Banded Movement Switch stations after the 3 minutes. If you have enough bikes, you don’t have to partner people up. Run them together on the same…

  • WORKOUT OF THE DAY – TUESDAY 7/2/19

    Warm Up EMOM 8 Minute 1: Easy Run (Shuttle Runs or Around Cones Inside) Minute 2: Stretch *Stretches * Round 1: Active Samson + Air Squat at Top Round 2: Push-up to Down Dog Round 3: 30 Second Front Plank + 30 Second Mountain Climbers Round 4: 30 Second Side Plank (Each Side) Barbell Warmup…

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

    Warm Up 1 Minute Easy Row 3 Air Squats + 1 Straight Leg Inchworm to Push-up 45 Seconds Moderate Row Active Spidermans 30 Seconds Faster Row Push-up to Down Dog Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats Mobility Front Rack…

  • WORKOUT OF THE DAY – SUNDAY 6/30/19

    Warm Up 45 Seconds Each: Easy Bike Medicine Ball Deadlifts Active Spidermans 30 Seconds Each: Moderate Bike Squats to Medicine Ball Active Samson 20 Seconds Each: Fast Bike Medicine Ball Squats Push-up to Down Dog Mobility Couch Stretch: 2 Minutes Each Side Click Here Medicine Ball Squat Hold: 2 Minutes Chest Stretch: 1 Minute Each…

  • WORKOUT OF THE DAY – SATURDAY 6/29/19

    Warm Up 30 Seconds Each: Single Dumbbell Russian Swing Jumping Jacks Sit-ups Single Dumbbell Push Press (Right) Lateral Hops Over Dumbbell Hollow Rocks Single Dumbbell Push Press (Left) Forward & Back Hops Over Dumbbell Arch Ups Mobility Down Dog: 1 Minute Click Here Up Dog: 1 Minute Click Here Movement Prep: TOES TO BAR 10…

  • WORKOUT OF THE DAY – FRIDAY 6/28/19

    Warm Up 1 Minute Each: Easy Machine Active Samson + Air Squat 45 Seconds Each: Moderate Machine Push-up to Down Dog 30 Seconds Each: Faster Machine Jumping Air Squats Modified Barbell Warmup 5 Romanian Deadlifts 5 Hang Muscle Cleans 5 Front Rack Elbow Rotations (Each Side) 5 Front Squats 5 Strict Press & Reach Mobility…

  • WORKOUT OF THE DAY – THURSDAY 6/27/19

    Warm Up 45 Seconds Each: Alternating Single Leg Touches (Video) Inchworm to Push-up Single Leg Alternating Dumbbell Romanian Deadlifts (Video) Active Dive-bombers (Video) Dumbbell Romanian Deadlifts Push-up to Down Dog *Warmup performed with light set of dumbbells Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian…

  • WORKOUT OF THE DAY – WEDNESDAY 6/26/19

    Warm Up 30 Seconds Each: PVC Pass Throughs Active Samson + Air Squats PVC Pass Throughs Cossack Squats (Video) PVC Pass Throughs PVC Overhead Squats Modified Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Push Presses 5 Overhead Squats 5 Snatch Grip RDLs Mobility Couch Stretch: 1:30 Each Side…

  • WORKOUT OF THE DAY – TUESDAY 6/25/19

    Warm Up 45 Seconds Each: Easy Row Active Spidermans to Push-up 30 Seconds Each: Moderate Row Mountain Climbers 20 Seconds Each: Faster Row Steady Burpees Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats Mobility Wrist Stretch: 1 Minute Click Here Front…

  • WORKOUT OF THE DAY – MONDAY 6/24/19

    Warm Up 30 Seconds Each: Plate Hops Active Samson Glute Bridges Plate Ground to Overhead Active Spidermans Right Leg Glute Bride Plate Counterbalance Squats (Video) Push-up to Down Dog Left Left Glute Bridge Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats…