Workout Of The Day

  • October 5, 2013

    Mobility & Stretching

    Warm Up: 3 RNFT

    10 pull ups

    10 push ups

    10 squats

    10 sit ups

    WOD: AMRAP 20

    5 HSPU

    1 Box Jump Agility Complex

    5 Tire Flips

    10 Pistols

     

     

  • October 4, 2013

    Tabata Warm Up

    Skill: Deadlift

    WOD: 21-15-9

    Pull ups

    Deadlifts (135/185)

    Back Extensions

  • October 3, 2013

    Mobility & Stretching

    30 sec. intervals x 3: plank, superman, hollow rock, push ups, mt. climbers

    Strength:  OH Squat 10-10-10

                    1. 33/43/53, 2. 45/55/65, 3. 65/75/85

                    1. 45/55/65, 2. 65/75/85, 3. 85/95/105 

    WOD:
    Run 1 mile, then for the remainder of 12 minutes perform double unders (Score is total double unders)

     

  • October 2, 2013

    Mobility & Stretching

    30 sec. Intervals x 3: jumping jacks, Russian kicks, push ups, squats, sit ups

    WOD: 10!

    Wallball shots (14/20)

    Kettlebell Swings

    Burpees

     

    Cash out: 500 meter row

  • October 1, 2013

    ***WE ARE NOW OPEN AGAIN AFTER RELOCATION TO OUR NEW BOX***

     

    Mobility & Stretching

    WOD:

    1  mile run

    20 clean & jerk (95/135)

    10 handstand push ups

    20 box jumps (20/24)

    1 mile run

  • September 24, 2013

    Mobility & Stretching

    Warm up: Agility Ladder

    WOD: 4 RFT

    400 m Run

    15 Power Clean front squats (95/115)

    3 Tire Flips

     

  • September 23, 2013

    Mobility & Stretching

    30 second Intervals: plank, push up, sit up, superman, mt. climbers

    WOD: 5 RFT

    40 Double Unders

    10 Toes to Bar

    3 Wallwalkers

  • September 21, 2013

    Mobility & Stretching

    The Fit Minute x 3

    Skill: Clean & Jerk

    WOD: EMOM 5 burpees plus as many Clean & Jerks (65/95) as possible until minute is complete. Continue each minute until 100 Clean & Jerks are reached.

  • September 20, 2013

    Mobility & Stretching

    Old School Warm Up

    WOD: Team "Kelly"

    5 RFT

    400 m Run

    30 Box Jumps (20/24)

    30 Wall Ball Shots (14/20)

     

  • September 19, 2013

    Mobility & Stretching

    Agility Ladder x 3

    WOD: 3 RFT

    25 KB Swings (35/45)

    25 Walking Lunges

    25 DB Snatch

    25 Double Unders

     

  • September 18, 2013

    Mobility & Stretching

    30 sec. Intervals x 3: plank holds, sit ups, mt. climbers, superman, leg kicks

    WOD: 10 RFT

    5 Deadlifts (155/205)

    10 Wall Balls (14/20)

    5 Burpees

    Cash Out: 800 m. Indian Run

  • September 17, 2013

    Mobility & Stretching

    3 RNFT (not measured)

    10 KB Swings

    10 Back Ext.

    10 Pull Ups

    10 squats

    WOD: 3 RFT

    300 m Run

    50 squats

    300 m Run

    40 sit ups

    300 m Run

    30 push ups

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Suite 103
San Antonio, TX 78251