Workout Of The Day

  • September 16, 2013

    Mobility & Stretching

    Old School Warm Up

    WOD: AMRAP 18

    15 Box Jumps (20/24)

    12 Push Press (75/115)

    9 T2B

  • September 14, 2013

    Mobility & Stretching

    "The Fit Minute" Warm up

    WOD:

    800 m Run

    10 Thrusters (65/95)

    5 Tire Flips

    600 m Run

    20 Thrusters (65/95)

    10 Tire Flips

    400 m Run

    30 Thrusters (65/95)

    15 Tire Flips

    200 m Run

    40 Thrusters (65/95)

    20 Tire Flips

  • September 13, 2013

    Agility Ladder

    WOD: AMRAP 20

    1 rope climb (10 ring rows)

    3 HSPU (10 elevated PU)

    5 tire flips

    10 pull ups

  • September 12, 2013

    Mobility & Stretching

     

    WOD: *21*15*9*

    (*200 m run)

    KB Swings (35/45)

    Box Jumps (20/24)

    Burpees

    Wall Balls (14/20)

  • September 11, 2013

    45 sec Intervals x 3:

    Plank hold, mt. climbers, jumping jacks, superman, hollow rock

    SKILL:  Squats (peer coaching)

    WOD:

    800 m. run

    21-18-15-12-96-3

    SDLHP (65/95)

    DU's

    800 m. run

     

  • September 10, 2013

    WOD 1: (not measured) Taste of Tabata

    push ups, squats, sit ups, burpees

    SKILL: L Sits - 10 x 10

    WOD 2: 30 RFT

    Bear Complex (65/95)

  • September 9, 2013

    WOD: 1 RFT

    200 m OH walking lunge (25/45)

    400 m run

    20 pull ups

    50 weighted sit ups (25/45)

    20 push ups

    400 m run

    200 m OH walking lunge (25/45)

     

  • September 7, 2013

    2 Rounds (not measured)

    100 m Russian Kicks

    100 m High Knees (slow)

    100 m Broad Jump

    100 m Side Shuffle

    100 m Butt Kicks

    WOD: AMRAP 20

    10 Thrusters (65/95)

    10 Box Jumps (20/24)

    2 Wall Walkers

  • September 6, 2013

    3 Rounds (not measured)

    10 DU's

    10 Push Ups

    10 OHS (PVC)

    10 Sit Ups

    Stretching & Mobility

     

    TEAM WOD:

    2 Rope Climbs

    50 Power Cleans (95/135)

    100 Squats

    800 m Bar Carry

    (one partner works and the other holds plank)

     

     

  • September 5, 2013

    Benchmark WOD:  "Filty 50"

    50 Box Jumps 20/24

    50 Jumping Pull Ups

    50 KBS

    50 Walking Lunges

    50 K2E

    50 Push Press

    50 Back Extension

    50 Wall Ball Shots 14/20

    50 Burpees

    50 Double Unders

  • September 4, 2013

    Skill: OHS

    Buy In: 5 Rounds of 60 sec. plank holds

    WOD: 3 RFT

    800 m run

    20 DB Snatch (25/40)

    10 Tire flips (170/300)

    Cash out: 30 pull ups

     

  • September 3, 2013

    1 Round (not measured)

    200 m run

    20 pull ups

    20 squats

    200 m run

    Mobility and Stretching (5 min)

    Skill: OHS

    WOD: 2 RFT

    50 sit ups

    25 OHS

    50 wall balls (14/20)

    25 KB swings (35/45)

    50 push ups

     

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