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
Holleyman (Time)
30 Rounds for time of:
5 Wall-Ball Shots, 20# /14#
3 Handstand Push-ups
1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
Metcon (Time)
Core
5 Sets:
15 GHD
45 sec Dball hold (100)
24 Russian Twist
(Left - Right = 1 rep)

Recent WODs

WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 30
40/30 Cal Row
20 Push Press (95/65)
40/30 Cal Bike
20 KBS (53/35)
20/14 Cal Ski

Metcon (Weight)
5 Sets:
10 DB Bench Press
10 Bent Over Rows
WOD
Back Squat (6x3 )
Metcon (AMRAP - Rounds)
EMOMx28 (7 Rounds)
Minute 1: 40 Double Unders
Minute 2: 10 Dual KB/DB Front Sq
Minute 3: 45’s HSW Work
Minute 4: 30’s Rope Climbs
WOD
Metcon (3 Rounds for reps)
Barbell Cycling TNG
EMOM x 3
6 Power Snatch (135/95)

Rest 1:00

EMOMx3
8 Power Snatch (115/85)

Rest 1:00

EMOMx3
10 Power Snatch (95/65)
Metcon (Time)
For Time: 16 Minute Cap
5 Rounds
12 HSPU
5 OHS (155/105)

Into

5 Rounds
5 BMU
12 OHS (95/65)

RX+ (205/125)