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
02/18/2020
Warm-up
Warm-up
Wrist Stretches :30/direction
Puppy Pose :90 total
Metcon
Metcon (Time)
For Time:
60/45 Cal Bike
30 Deadlifts
40 Double Kettlebell Push Press
50 Meter Handstand Walk

RX+ 275/185, 53/35, HSW
RX 225/155, 44/26, 35 HSPU
Scaled 185/125, 26/18, 25 Pike Push-Ups
-target 15 min/cap 18 min
Metcon (Time)
For Time:
60/45 Cal Bike
30 Deadlifts
40 Double Kettlebell Push Press
50 Meter Handstand Walk

RX+ 275/185, 53/35, HSW
RX 225/155, 44/26, 35 HSPU
Scaled 185/125, 26/18, 25 Pike Push-Ups
-target 15 min/cap 18 min
Embrace
Metcon (Time)
2,000 Meter Row Conditioning:
0-200: 2K + :20
201-400: 2K + :10
401-600: 2K
601-800: 2K + :10
801-1,000: 2K + :20
1,001-1,200: 2K + :10
1,201-1,400: 2K
1,401-1,600: 2K + :10
1,601-1,800: 2K + :20
1,801-2,000: Recovery
-base off most recent 2K Row
WOD
02/17/2020
Warm-up
Warm-up
Couch :90/side
Active Hamstring :90/side
Warm-up
Couch :90/side
Active Hamstring :90/side
Strength
Metcon (Weight)
Back Squat
0:00-9 reps 77%
2:00-7 reps 84%
4:00-5 reps 91%
6:00-3 reps 96%
8:00-1 rep 100%
9:00-1 rep 102%
10:00-1 rep 105%
11:00-1 rep 105%
12:00-1 rep 105%
13:00-1 rep 105%
14:00-1 rep 105%
-based off 5 RM
Metcon
Metcon (Time)
For Time:
5 Rounds
9 Toes to Bar
15 Wallballs
-directly into-
5 Rounds
9 Power Snatches
15 Overhead Squats

RX+ 30/20 WB, 95/65 Barbell
RX 20/14 WB, 75/55 Barbell
Scaled Knee Raises, 14/10 WB, 65/45 Barbell
-target 12 min/cap 15 min
Embrace
Metcon (Weight)
5 Sets:
200 Meter Run
100' D-Ball Carry
200 Meter Run
-rest 1 minute between sets
-record weight of D-Ball
WOD
No WOD available
WOD
02/15/2020
Warm-up
Warm-up
GPP/Calisthenics
Metcon
Metcon (AMRAP - Reps)
4 RFR: Teams of 3
4:00 Cal Row
3:00 Lateral Bar Burpees
2:00 Deadlifts

RX+ 225/155
RX 205/135
Scaled 165/105
-split reps as desired
-no between rounds