workout of the day
01.06.2025
WOD
"Before You Start"
15:00 EMOM
min 1- bike max cals for 45 seconds
min 2- 1-2 reps snatch @80% of where you ended today in strength
min 3- rest
Strength
A. snatch balance
4 sets of 2 reps- work light so you can punch down under the bar
B. snatch- build to a heavy single rep
Every 1:15 for 8 sets, complete 1 rep snatch
WOD
"Before You Start"
15:00 EMOM
min 1- bike max cals for 45 seconds
min 2- 1-2 reps snatch @80% of where you ended today in strength
min 3- rest
12.28.2024
Partner WOD "Baby It's Cold Outside"
AMRAP 30
50/40 cals bike
10 reps single KB overhead walking lunges per person
300 feet suitcase carry
30 TTB
30 thrusters 95/65
*split reps however except for the walking lunges
Partner WOD "Baby It's Cold Outside"
AMRAP 30
50/40 cals bike
10 reps single KB overhead walking lunges per person
300 feet suitcase carry
30 TTB
30 thrusters 95/65
*split reps however except for the walking lunges
12.27.2024
Partner WOD
"Rockin' Around the Christmas Tree"
every 90 seconds x 20 sets
20/15 cals row
max wall walks in remaining time
*alternate rounds with partner
*score is wall walks
Strength
Deadlifts
Every 3:00 x 3 sets
8 reps @ 65+%
between sets
banded pallof press + twist x 10/side
Partner WOD
"Rockin' Around the Christmas Tree"
every 90 seconds x 20 sets
20/15 cals row
max wall walks in remaining time
*alternate rounds with partner
*score is wall walks
12.26.2024
Hero WOD
Morrison
For Time
50-40-30-20-10
Wall balls 20/14
Box jumps 24/20"
KB swings 53/35
Hero WOD
Morrison
For Time
50-40-30-20-10
Wall balls 20/14
Box jumps 24/20"
KB swings 53/35
Background: U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, TX, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device.
He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.
12.25.2024
Merry Christmas!
Merry Christmas to everyone.
Thanks for being a part of this community. Enjoy your day off!
12.24.2024
WOD
"Sleigh Ride"
AMRAP 16
300m row
10 dual DB reverse lunges 50/35s
8 burpee box jump overs 24/20"
4 muscle ups or C2B pull ups or pull ups
Strict Press Tips: https://www.instagram.com/p/C_nczMVvSon/
1. elbows down and out
2. bar high up in throat
3. hands loose
Strength
Strict Press
3 sets of 8 reps - building load
WOD
"Sleigh Ride"
AMRAP 16
300m row
10 dual DB reverse lunges 50/35s
8 burpee box jump overs 24/20"
4 muscle ups or C2B pull ups or pull ups
Post WOD
Heavy suitcase carry
3 sets 1:00 carry/ each side
12.23.2024
WOD
"Jingle Bell Rock"
4 rounds for time
3 power cleans 155/105
6 push ups
9 air squats
18 DUs
Strength
Every 1:15 for 6 sets
set 1-3: power clean x 1.1 @ 60%- 65%
set 4-6: power clean x 1 rep @ 70%- 75%
*1.1= 1 rep, rest 10 seconds, 1 rep
Gymnastics Conditioning
ever 2:00 x 4 sets
10 TTB + 5 piked hspu on floor or strict with flat pad
WOD
"Jingle Bell Rock"
4 rounds for time
3 power cleans 155/105
6 push ups
9 air squats
18 DUs