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 you’re capable of accomplishing.
Today's WOD
WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 12
18 Abmat Situps
12/9 Cal Ski
6 Hip to Bar
Rest 3:00
AMRAP 12
50 Double Unders
50ft HSW/Bear Crawl
25 Air Squats
Rest 3:00
AMRAP 12
400m Run
21 Push Ups
18 Abmat Situps
12/9 Cal Ski
6 Hip to Bar
Rest 3:00
AMRAP 12
50 Double Unders
50ft HSW/Bear Crawl
25 Air Squats
Rest 3:00
AMRAP 12
400m Run
21 Push Ups
Recent WODs
WOD
High Hang Snatch + Low Hang Snatch + Snatch (Every 90 Seconds x 7)
Metcon (AMRAP - Rounds)
EMOM x 16 (4 Rounds)
Minute 1: 15/12 Cal Bike
Minute 2: 6 Burpee + 10 Wallball (20/14)
Minute 3: 3 Wall Walks
Minute 4: 6 Burpee + 3 Deadlift (225/155)
Minute 1: 15/12 Cal Bike
Minute 2: 6 Burpee + 10 Wallball (20/14)
Minute 3: 3 Wall Walks
Minute 4: 6 Burpee + 3 Deadlift (225/155)
WOD
Snatch Grip Push Press (5x5)
Metcon (Time)
10 down to 1 (15 Minute Cap)
DB Snatch (70/50)
T2B
DB Snatch (70/50)
T2B
Metcon
4 Sets for Quality
15 Tempo Good Mornings (empty bar)
10 Alternating Cossack Squats
15 Tempo Good Mornings (empty bar)
10 Alternating Cossack Squats
WOD
Snatch Pull (6x3 @102%)
Metcon (Time)
3 Rounds for Time (16 Minute Cap)
40/30 Cal Row
12 Burpee Pull Ups
21 Box Jump Overs (24/20)
40/30 Cal Row
12 Burpee Pull Ups
21 Box Jump Overs (24/20)
Every set needs to be at 102% of 1RM