WOD BLOG

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

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  • 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 Mornings B: 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 Distraction B: x36 x Push Up Shoulder Taps3/3 x Dumbbell Clean & Jerk C: 6 min EMOMIncreasing Wt. (HAP For UNBKN; If Challenging Wt. Is Found, Stay)Dumbbell Bench Press (Alternating Hold/Press)8 – 8 – 8 – 8 – 8 – 8 D: “How We Roll Saturdays”Partner WOD For…

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

    A: 500 m Row B: 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…

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

    A: x 31 min Assault Bike 20 Air Squats B: 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 1RM C: 8 min Alternating EMOM “LIGHT”a) 5 x Snatch Grip Deadliftb) 5 x Hang Muscle Snatch D: 4 Rounds…

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

    A: Agility Drills10 sec Banded Squat Hold B: 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 – 20 C: FIGHT GONE BAD – 3 Rounds For Reps (17min)(1 min each Movement;…

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

    A: 2 min Assault Bike600 m Row4 min Banded Front Rack4 min Spiderman Stretch B: 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…

  • 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 & Jerk B: 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 Balls D:…

  • 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 Mornings C: Lifting Skills – Bench Press Tip: No More Than 45 sec Breaks Between Sets)Warm Up2 sets x 20 reps – Empty Barbell1 set x 8…

  • WORKOUT OF THE DAY – FRIDAY 1/4/19

    A:  400 m Run  6 min Hip Floss Into Frog B: Lift Reviews with Empty Barbell x 2 Alternate Movements EMOM – 15 reps Romanian Deadlift Push Press Squat Bench Overhead Squat C: Lifting Skill/Workout – Back Squat Work up to Body Weight Back Squat 100 x Back Squats for Time (Start with Body Weight/80%)…

  • WORKOUT OF THE DAY – THURSDAY 1/3/19

    A:  Bike TABATA 4 min Lat Smash with Foam Roller 4 min T-Spine (LAX) B: x 3 12 x Alternating Seesaw Press Front rack, hold one side and press opposite side. As one side comes down the other side goes up. 18 x Alternating Bent Over Row with Kettlebell Hinge hip, kettlebell starts and ends…