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
WOD not yet available. Please come back later!
WOD
Monday
Mobility
Warm-up
Lax 1st rib mobility @ 45/side
Squat hold @ 90 sec
Squat hold @ 90 sec
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 12:
3 rounds of "Macho Man"
15 T2B
3 rounds of "Macho Man"
15 T2B
-Macho Man is 3 power cleans, 3 front squats, and 3 push jerks @ 135/95.
-Goal 5+ Rds
-Goal 5+ Rds
Strength
Power Clean + Front Squat + Push Jerk (E2MOMx5:3 cleans + 3 front squats + 3 jerks)
-Start at 60% of 1RM clean & jerk, climbing each set.
Embrace
Metcon (AMRAP - Rounds)
3 sets NOT for time:
10 DB bench press
25 band pull aparts
10 DB stiff leg deadlifts
25 sit ups
10 DB bench press
25 band pull aparts
10 DB stiff leg deadlifts
25 sit ups
-Rest 2 mins between each set.
WOD
No WOD available
WOD
Saturday
Mobility
Warm-up
Lax glute roll @ 45/side
Prone chest stretch @ 45/side
Prone chest stretch @ 45/side
Metcon
Metcon (3 Rounds for reps)
With a partner, complete—
AMRAP 8:
42/30 cal row
42 KB swings @ 53/35
42 thrusters @ 75/55
Rest 4 min
AMRAP 8:
30/20 cal row
30 KB swings @ 53/35
30 thrusters @ 95/65
Rest 4 min
AMRAP 8:
18/12 cal row
18 KB swings @ 53/35
18 thrusters @ 115/85
AMRAP 8:
42/30 cal row
42 KB swings @ 53/35
42 thrusters @ 75/55
Rest 4 min
AMRAP 8:
30/20 cal row
30 KB swings @ 53/35
30 thrusters @ 95/65
Rest 4 min
AMRAP 8:
18/12 cal row
18 KB swings @ 53/35
18 thrusters @ 115/85