Workout of the Day
The Workout of the Day (WOD) is the programming that everyone does. These workouts are designed to work specific parts of your body while increasing your metabolic output. The important thing to remember is to attack every workout and to always challenge yourself. You might be surprised to find out what your capable of accomplishing.
WOD
No WOD available
WOD
09/26/2020
Metcon
Metcon (2 Rounds for reps)
Teams of 3:
0-8 Min:
2K Row(250M intervals)
8-16 Min:
12 Power Cleans and Jerks (115/80)
-add 20# for men, 10# for women every 12 reps until time
19-27 Min:
2K Row(250M intervals)
27-35 Min:
12 Front Squats (115/80)
20 Toes to Bar
-add 20# for men, 10# for women every 12 reps until time
-TTB stay at 20 reps
0-8 Min:
2K Row(250M intervals)
8-16 Min:
12 Power Cleans and Jerks (115/80)
-add 20# for men, 10# for women every 12 reps until time
19-27 Min:
2K Row(250M intervals)
27-35 Min:
12 Front Squats (115/80)
20 Toes to Bar
-add 20# for men, 10# for women every 12 reps until time
-TTB stay at 20 reps
-score reps in each AMRAP
-note weight in comments
-note weight in comments
WOD
09/25/2020
Mobility
Warm-up
Thread the Needle :60/side
Saddle :90/total
Saddle :90/total
Metcon
Metcon (Weight)
AMRAP 35:
6 Bench Press (across)
10 Strict Pull Ups
15/12 Cal Bike
-rest :90 between rounds-
-score is rounds + reps, add weight used to notes
6 Bench Press (across)
10 Strict Pull Ups
15/12 Cal Bike
-rest :90 between rounds-
-score is rounds + reps, add weight used to notes
-target 7 rounds/if you get to 10 stop
-bench weight is challenging but unbroken
-scale PU with a band
-bench weight is challenging but unbroken
-scale PU with a band
WOD
09/24/2020
Mobility
Warm-up
Banded Shoulder :60/side
Figure 4 :60/side
Figure 4 :60/side
Strength
Metcon (Weight)
EMOM x 10 Rounds:
Min 1- 15 Wall Balls (20/14)
Min 2- Power Snatches
Rd 1/2- 10 reps
Rd 3/4- 8 reps
Rd 5/6- 6 reps
Rd 7/8- 4 reps
Rd 9/10- 2 reps
RX Men: 75/95/115/135/155
RX Women: 55/65/75/85/95
Min 1- 15 Wall Balls (20/14)
Min 2- Power Snatches
Rd 1/2- 10 reps
Rd 3/4- 8 reps
Rd 5/6- 6 reps
Rd 7/8- 4 reps
Rd 9/10- 2 reps
RX Men: 75/95/115/135/155
RX Women: 55/65/75/85/95
Metcon
Metcon (AMRAP - Reps)
AMRAP 10:
10-20-30-40-50
Am KB Swings (53/35)
10 HSPU after each round
10-20-30-40-50
Am KB Swings (53/35)
10 HSPU after each round