workout of the day
07.15.2021
WOD
"On to the Next One"
50 Beast To Alternating Leg Through
40 Sit-Ups
30 Alternating Goblet Cossack Squat or BW - Cossack Squat 40/26
20 Tuck Ups
10 Alternating TGU or BODYWEIGHT 40/26
20 Tuck Ups
30 Alternating Goblet Cossack Squat or BW - Cossack Squat
40 Sit-Ups
50 Beast To Alternating Leg Through
06.22.2021
Test SIX: Muscle Endurance
5min AMRAP
Turkish get ups- alternating arms every 2 reps 35/26
rest 60 seconds
4min AMRAP
quadruped crawl for distance or handstand walk for distance
rest 60 seconds
3min AMRAP
v-ups or tuck ups
rest 60 seconds
2min AMRAP
beast to alternating leg through https://youtu.be/EQEuNPVppO8
rest 60 seconds
1min AMRAP hand release push ups
02.13.2021
WOD
"Smooth Sailing"
For Time
Row 1000m/800m
50 devil's press 35/25 20/15
200 feet walking lunges with DBs front racked
after
complete 50 v-ups- sub tuck ups
08.04.2020
WOD
"Skill Work"
20:00 EMOM
min 1- snatch grip deadlift x 5-7 reps @3030
min 2- bar muscle up or c2b pull ups or pull ups x 3-8 reps
min 3- DB walking lunges x 50 feet 50/35 35/20
min 4- v-ups x 15-20 reps sub tuck ups
07.23.2020
WOD
"Holy Abs Batman"
4 rounds
Run 200m
12 TTB or KB knee raise drill
15 tuck ups
Run 200m
Rest 2:00
07.09.2020
WOD
"Heavy Cream"
5:00 AMRAP
1-2-3-4-5...
L-sit lift overs L+R=1 https://youtu.be/ZXqCBd9H3nE
Tuck ups or V-ups
Pistols L+R=1 sub a progression or touchdown squats
Rest 2:00
5:00 AMRAP
1-2-3-4-5...
Turkish get ups L+R=1 keep weight lighter so you can move through the minutes
between each set do 10 air squats
05.21.2020
WOD
16:00 AMRAP
50m Farmer carry heavy- at home farmer carry hold 45 seconds
10/side floor wipers
15 HSPU or box piked HSPU
10 v-ups or tuck ups
5/side pistol squats or sub touchdown squats or a pistol progression