Workout Of The Day

  • Wod'a day 😁

    1. Warm up 

    2. 10 min EMOM 

    Odd- 5 Power cleans @75% 1RM 

    Even 5 Front squats same weight 

    3. Skill work - Hand stand push up progression / technique 

    4. Bonus Wod *** If you choose  Festivous Wod 3

    With a 10-Minute Running Clock

    PART 1

    - 60 Row-Over Burpees
    - While Your Partner Does Single Unders (SU)
    Partners must switch if the rope jumper stops or misses.

    PART 2

    - Calorie Row
    - While Your Partner Does Wall Balls
    Partners must switch if the ball hits the ground.

    In Part 1, on 3-2-1-Go! one partner will start SUs and the other partner will perform row-over burpees. Burpees can only be performed while SUs are successfully occurring. If the SU partner stops or misses the Athletes must switch exercises.

    Part 2 only begins once the combined number of burpees reaches 60 in part 1. At the start of WOD 3 for each pair of Athletes, the judge will reset the rower to zero with total calories rowed being displayed on the monitor. The monitor should not be touched or reset again until the pair of Athletes complete WOD 3. This way the total calories rowed of both Athletes is easily measured. One partner will row while the other performs wall balls. The partner rowing can only row while their partner is performing wall balls. If the wall-ball Athlete drops the ball the Athletes must switch. Otherwise the Athletes decide when to switch and may switch as often as they want during the time allowed.

  • When I dip you dip we dip

    1. Warm up 

    2. Skill work - rings dips 

    Work on technique 

    1 min max ring dips 

    EMOM 6min 

    50% of max # 

    3. Wod .. 15 min AMRAP 

    10 wallballs 

    5 pull ups 

    10 box jumps 

    40 double unders / 80 singles 


    Bonus Wod .....  Festivous Wod 2 

    Female Novice/Masters

    75, 85, 105, 125, 145, 165, 175, 185

    Male Novice/Masters

    95, 115, 155, 195, 235, 275, 295, 315


    Female Intermediate

    95, 105, 125, 145, 165, 185, 195, 205

    Male Intermediate

    145, 165, 205, 245, 285, 325, 345, 365

  • Are we there yet ?! 😜

    1. Warm up 

    2. 10 EMOM 

    Odd Bent row x 10 @ 50% of 1RM clean 

    Even dumbbell / kettle bell snatch 5 Left 5 Right 55/35 

    Remaining time in interval complete as many mountain climbers as possible by 50 sec mark.


    3. Distance work 

    1500m row 

    800m run 

    1500m row 

    For time 

    Record this time and compare to last weeks 5k run 6k row 

  • Are we there yet ?! 😜

    1. Warm up 

    2. 10 EMOM 

    Odd Bent row x 10 @ 50% of 1RM clean 

    Even dumbbell / kettle bell snatch 5 Left 5 Right 55/35 

    Remaining time in interval complete as many mountain climbers as possible by 50 sec mark.


    3. Distance work 

    1500m row 

    800m run 

    1500m row 

    For time 

    Record this time and compare to last weeks 5k run 6k row 

  • Such a jerk 😜

    1.Warm up 

    2. Technique review 

    3. Work up to heavy 1RM 

    Split Jerk 

    We will use the whole class to focus on technique and add weight as appropriate.

  • Bikes 🚲 rowers πŸš£πŸ»β€β™€οΈ And skis β›·

    1. Warm up 

    2. 60 burpees for time - record this time in your book 

    3. Interval trainnng 

    All athletes will take 1 min max calorie effort at each station and use those results for the EMOM.

    Using your results from your 1 min max calorie effort use 50% at each station .


    18 min EMOM 

    1 Bike 

    2 row 

    3 ski 

    Bonus: Remaining time in each interval is used to complete as many burpees (RX) - air squats (scaled) as possible. 


  • Nancy πŸƒπŸΌβ€β™€οΈπŸƒπŸ»πŸ‹πŸΌπŸ‹πŸ»β€β™€οΈ

    1. Warm up 

    2. 3 rounds not for time 

    10 squat therapy 

    10 Pvc pass through 

    10 sit ups 

    3. OHS technique review 

    4.

    Nancy

    5 Rounds For Time

    400m Run

    15 Overhead Squat 95lbs/65


  • Hi Karen ! πŸ˜‹πŸ˜³

    1. Warm up 

    2. Karen for time 150 wallballs 

    3. 

    For time 

    21-18-15-12-9-6

    T2B 

    Power snatch 95/65

    Push up 

    Complete each movement for each rep scheme 

    Ex: 21 T2B , 21 power snatch 21 push up 


  • It's a Festivous kinda day

    1. Warm up 

    2. EMOM 6

    Odd - Turkish get up 1 left 1 right 70/55

    Even - max push up in 30 sec 

    3. Festivous Wod 1 

    9-Minute AMRAP

    3 Minutes
    - Box Jumps 24/20 (20/20)
    - Partner Holds Front Rack 95/65 (75/55)
    3 Minutes
    - Pull-ups (Intermediate) / Ring rows (Novice/Masters)
    - Partner Holds Tricep-extension On Box

    3 Minutes
    - Shoulder-to-overhead (same weight as above)
    - Partner Holds Bar HangThis is a team of 2

    4.Complete as many reps as possible in 10 minutes of:
    5 thrusters
    5 chest-to-bar pull-ups
    10 thrusters
    10 chest-to-bar pull-ups
    15 thrusters
    15 chest-to-bar pull-ups
    20 thrusters
    20 chest-to-bar pull-ups

    Etc., adding 5 reps to each exercise each round.
    Men use 95 lb., women use 65 lb.

  • How far?!?!

    To all athletes I apologize I need to leave at 930am for training , the doors will be open and I will be able to help with warm and set the clock. Thank you for your understanding.- Jesse



    1. Warm up 

    2. 5k run or 6k row 

    5k run = 12 laps around building 

    Bonus - buy in and cash out 200 DU or 400 singles 

    Record your times ! We will continue to need these times in the upcoming weeks for evaluating progress . 

    We will have a 50 min time cap , running , jogging,walking , crawling are all acceptable, you got this πŸƒπŸΌ‍β™€οΈπŸƒπŸ»πŸƒπŸΌ‍β™€οΈπŸƒπŸ»

  • Time to clean up !

    1. Warm up 

    2. Technique review - Power Hang Clean 

    3 . EMOM 10 min 

    Bent row x 5 ODD

    Sumo Deadlift high pull x 5 EVEN 

    @ 75% of 1RM clean 

    4. Hang squat clean or hang power clean 


    Take 10 min to warm up to 60% of current 1RM clean then:

    60% x 5

    70% x 3 

    60% x 5 

    75% x3  

    60% x 5 

    80%x 2

    85%x 1

    90% x 1 

    95% x 1 

    Pr attempt ? 

  • Lactic acid training

    1. Warm up 

    2 . Interval training 

    250m x 5 30 sec rest each round 

    7 min rest

    125m x 5 15 sec rest each round 

    3.  

    10 rounds for time 

    5 Push press 

    5 front squats 

    5 Deadlifts 

    20 Double unders - 40 singles 

    Weight options 

    135/95 RX

    115/75 scaled 

    95/65 intermediate 

    75/55 novice 

    55/35 beginner 

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