WOD
Workout of the DAY
Tuesday March 31st, 2020 (20200331)
Warm Up Warm Up: 3 Minute Row or Run 10 High Bridges 10 Bird Dogs 10/10 DB High Pull 10/10 DB Press Baseline: 5 Rounds: …
Monday March 30th, 2020 (20200330)
Warm Up Warm Up: 3 Minute Row or Run 10 Hip Bridges 10 Bird Dogs 10/10 DB High Pull 10/10 DB Press Baseline: 5 Rounds: …
Saturday March 28th, 2020 (20200328)
Warm Up Warm Up: Running Prep 3 Rounds: 100 Jump Rope 10 Push Ups 20 Lunges 10 Ring Rows 20 Squats Mobility: 10 High …
Friday March 27th, 2020 (20200327)
Warm Up Warm Up: 3 min Run or Row 3 Rounds: 10 Hip Bridge 10 Jump Switch Spider Lunges 10 T-Push Ups 10 DB Lateral …
Thursday March 26th, 2020 (20200326)
Warm Up Warm Up: 3 min Run or Row 3 Rounds: 10/10 Single Leg Deadlift 10/10 DB High Pull 10/10 DB Press 10 Deadbugs Baseline: …
Wednesday March 25th, 2020 (20200325)
Warm Up 3 minute Row or Run 3 Rounds: 10 reps of each Hip Bridge Jump Switch Spider Lunge T-Push Ups Single Arm DB High …
Tuesday March 24th, 2020 (20200324)
Warm Up Warm Up: 3 min Run or Row 10 High Knee Pulls 10 Quad Pulls 10 Inside foot pulls 5/5 Spider Lunges w/twist Baseline: …
Monday March 23rd, 2020 (20200323)
Warm Up Warm Up: 10 High Knee Pulls 10 Quad Pulls 10 Inside foot pulls 5/5 Spider Lunges w/twist Baseline: 5 Rounds: 10 Push Ups …
Friday March 20th, 2020 (20200320)
Level 1 Every 3 minutes for 6 Rounds: 10/8 Cal Bike 10 Thrusters (33/22) Level 2 Every 3 minutes for 6 Rounds: 12/10 Cal Bike …
Thursday March 19th, 2020 (20200319)
Level 1 5 Rounds: Every 2 minutes 5/5 DB Split Squats (15/10#s) 6 Z Press 7 Ring Rows Max Double Unders Level 2 5 Rounds: …
Wednesday March 18th, 2020 (20200318)
Level 1 Partner Workout 1500 meter Row 50 Synchro KB Swings (26/18) 1000 meter Row 75 Synchro Elevated Push Ups 500 meter Row 50 Synchro …
Tuesday March 17th, 2020 (20200317)
Level 1 Three Rounds of 5 minute AMRAP Round 1: 5 min 9 Power Clean (115/85#) 9 Box Jump Overs (24/20″) Rest 5 minutes Round …
Monday March 16th, 2020 (20200316)
Level 1 5 Rounds 20 Overhead Squats (22/10#) 60 Jump Rope 300 meter Run or Row Level 2 5 Rounds 20 Overhead Squats (44/22#) 20 …
Friday March 13th, 2020 (20200313)
Level 1 Two Part WOD 8 minute AMRAP 12 Alternating DB Snatch (20/15#) 12 Box Jumps rest 2 minutes 8 Rounds: 2 Jumping Negative Pull …
Thursday March 12th, 2020 (20200312)
Level 1 Row Sprints 6 Rounds: 120 meter Row + 5 elevated push ups every 2 minutes Level 2 Row Sprints 6 Rounds: 120 meter …
Wednesday March 11th, 2020 (20200311)
Level 1 Partner WOD 120 Elevated Push Ups 240 Air Squats 120 KB Swings (26/18#) Level 2 Partner WOD 120 Elevated Push Ups 240 Goblet …
Tuesday March 10th, 2020 (20200310)
Level 1 14 minute AMRAP 30 Jump Rope 10 Wall Ball (10/6#) 1 Power Clean Level 2 14 minute AMRAP 15 Double Unders 15 Wall …
Monday March 9th, 2020 (20200309)
Level 1 30-20-10 Bar Facing Burpees Thrusters (33/22#) Calorie Row Level 2 30-20-10 Bar Facing Burpees Thrusters (45/33#) Calorie Row Level 3 30-20-10 Bar Facing …
Friday March 6th, 2020 (20200306)
Level 1 For time: 50 Power Cleans (65/42#) *every 2 minutes complete 10/7 cal Bike Level 2 For time: 50 Power Cleans (95/65#) *every 2 …
Thursday March 5th, 2020 (20200305)
Level 1 18 Minute AMRAP “Beach Season” 12 Ab Mat Sit Ups (14/10# Med Ball) 10 Ring Rows 8 Push Ups (Elevated) Level …
Wednesday March 4th, 2020 (20200304)
Level 1 Partner Wednesday One working at a time: 2000/1600 meter Row then @ 10:00 Start 7 minute AMRAP of DB Step Ups …
Tuesday March 3rd, 2020 (20200303)
Level 1 5 Rounds: 20 KB Swings (26/18#) 20 Wall Ball (10/6#) 200 meter run Level 2 5 Rounds: 20 KB Swings (35/18#) 20 Wall …
Monday March 2nd, 2020 (20200302)
Level 1 2 Rounds: 10-8-6 Calorie Row Burpees to Bar *Rest 1:1 Level 2 2 Rounds: 12-9-6 Calorie Row Burpees to Bar *Rest 1:1 Level …
Friday February 28th, 2020 (202002128)
Level 1 “Helen” 3 Rounds: 300 meter run 21 KB Swings (26/18#) 12 Ring Rows Level 2 “Helen” 3 Rounds: 300 meter run 21 KB …
