workout of the day
09.12.2023
WOD
"Lifting"
5:00 EMOM
3 power cleans @ 60%
rest 1:00
4:00 EMOM
2 power cleans @70%
rest 1:00
3:00 EMOM
1 power clean @75-80%
08.19.2022
WOD
"Madison"
13:00 AMRAP
4 bar muscle ups or 4 c2b pull ups
25 feet handstand walk or 50 feet scooter walk
12 DB alternating snatch 50/35 35/20 RX+ 70/50
08.05.2022
WOD
"Zoomies"
every 2:30 for 20:00
alternate rounds
1- 50m sled pull + 12 lateral line burpees
2- 14/10 cals bike + 8 devils press 50/35 35/20
05.23.2022
WOD
"Running Free"
For Time
Sled pull 50m
21 TTB
9 sandbag cleans
5 shuttle runs- 50 feet (25 feet out and back)
Sled pull 50m
15 TTB
6 sandbag cleans
5 shuttle runs- 50 feet
Sled pull 50m
9 TTB
3 sandbag cleans
5 shuttle runs- 50 feet
02.01.2022
WOD
Triple Tuesday
9:00 AMRAP
3 bar muscle ups/pull ups
6 TTB or hanging knee raises
9 air squats
12.15.2021
WOD
"30 Builder"
30 Minute EMOM
5 Rounds of:
Minute 1) 15/12 Calorie Bike
Minute 2) 15 American Kettlebell Swings 53/35
Minute 3) 15 Box Jumps 24/20"
Minute 4) 15 Air Squats*
Minute 5) 20 Abmat Sit Ups
Minute 6) Rest
*working on the great form that we have practiced
01.14.2021
WOD
"Da Bears"
Every 8:00 for 40:00
30/25 cals row or 22/17 cals bike
20 goblet alternating reverse lunges 53/35
20 KB swings 53/35
30 DUs or 60 singles
during your rest time, complete 40 seconds of hollow hold