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
Every 4 minutes x 5
21-15-9
Strict HSPU
Lateral Burpee Over Bar
Time Cap: 7 minutes
60 sec/side Lacrosse Ball Tricep Smash
60 sec/side Low Back Foam Roll
60 sec/side Quad Foam Roll
60 sec/side Hamstring Foam Roll
2 min Very Slow PVC Strict Press
2 min Very Slow Burpees
2 min Recovery Pace Bike
This option is to train your muscle to clear lactic acid more efficently to make metcons more efficient
Recent WODs
WOD
WOD
68/54 Cal Bike
4 KB Complex's (53/35)
8 Rounds of "Cindy"
4 KB Complex's
45/36 Cal Bike
4 KB Complex's
6 Rounds of "Cindy"
4 KB Complex's
30/24 Cal Bike
4 KB Complex's
4 Rounds of "Cindy"
4 KB Complex's
20/16 Cal Bike
4 KB Complex's
2 Rounds of "Cindy"
4 KB Complex's
Time Cap:45 minutes
Partition Reps as Desired
1 KB Complex:
Single Arm Russian Swing
Clean
Thruster
Overhead Reverse Lunge
Snatch
1 RD "Cindy":
5 Pull Up
10 Push Up
15 Air Squat
WOD
You May Choose Power or Squat
Every 90 seconds x 7; record heaviest set
Every 90 seconds x 7; record heaviest set
30 box jumps, 24 in/20 in
15 clean and jerks, 95 / 65lb
30 box jumps, 24 in /20 in
15 clean and jerks, 135 / 85 lb
30 box jumps, 24 in /20 in
10 clean and jerks, 185 / 115 lb
30 single-leg squats
10 clean and jerks, 225 / 145 lb
30 single-leg squats
5 clean and jerks, 275 lb / 175 lb
30 single-leg squats
5 clean and jerks, 315 lb / 205 lb
Time cap: 20 minutes
30 box jumps, 24 / 20 in.
15 clean and jerks, 65 / 35 lb
30 box jumps, 24 / 20 in.
15 clean and jerks, 95 / 55 lb
30 box jumps, 24 / 20 in.
10 clean and jerks, 115 / 75 lb
30 medicine-ball step-ups, 20 / 14 lb
10 clean and jerks, 135 / 95 lb
30 medicine-ball step-ups, 20 lb / 14 lb
5 clean and jerks, 155 / 115 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 185 / 135 lb
Time cap: 20 minutes
30 box jumps, 24 /20 in
15 clean and jerks, 95 / 65 lb
30 box jumps, 24 / 20 in
15 clean and jerks, 115 / 75 lb
30 box jumps, 24 / 20 in
10 clean and jerks, 135 / 95 lb
30 medicine-ball step-ups, 20 / 14 lb
10 clean and jerks, 155 / 105 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 185 / 125 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 205 / 145 lb
Time cap: 20 minutes
30 box jumps, 20 / 16 in
15 clean and jerks, 45 / 35 lb
30 box jumps, 20 / 16 in
15 clean and jerks, 65 / 45 lb
30 box jumps, 20 / 16 in
10 clean and jerks, 85 / 65 lb
30 medicine-ball step-ups, 20 / 14 lb
10 clean and jerks, 105 / 75 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 125 / 85 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 145 / 105 lb
Time cap: 20 minutes
60 sec/side Kettlebell Psoas Smash
60 sec/side Low Back Foam Roll
60 sec/side Quad Foam Roll
60 sec/side Hamstring Foam Roll