WOD BLOG

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

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  • 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…

  • WORKOUT OF THE DAY – THURSDAY 10/4/18

    Warm Up: Agility Ladder Drill (3 min) 4 min Double Lax T-Spine 90 sec/90 sec Pigeon Pose 2 min Ankle Floss Mobility x 2: 8-10 min 5/5 Lying Hip Rotations 25’ Crab Walk 5/5 Internal Squat Rotations 25’ Bear Crawl 10 x Muscle Snatch w/PVC Lift: 16 min BACK SQUAT EOMOM (8 Rounds) 4 Quality…

  • WORKOUT OF THE DAY – WEDNESDAY 10/3/18

    Warm up: 2 min Easy Jump Rope 4 min Samson Stretch w/PVC Overhead 4 min Banded Bully Mobility x 2: 14 x PVC Pass Throughs 8 x Kettlebell Windmills 10 x Plank Scap Retraction 10 x Band Pull Apart Skill – Rings (18min): 4 sets of 3 reps for A&B A: Skin the Cat 🐱…

  • WORKOUT OF THE DAY – TUESDAY 10/2/18

    Warm Up: 2 min Assault Bike 3 min T-Spine w/Wall Ball 4 min Rollout Lats Mobility x 2: 10 x Good Mornings 10 x Scorpion Stretches 10 x Iron Cross Stretches 5 x Stationary Inch Worms WOD – 16 min Cap: 40 Wall Ball Shots 20 Pull-ups 20 Deadlifts 30 Wall Ball Shots 15 Pull-ups…