Monthly Archives: December 2021

12.17.2021 WORKOUT OF THE DAY

WOD “BELLY OF THE BEAST” AMRAP 16: 4 Wall Walks 8 Alternating Dumbbell Snatches (70/50) 12 Toes to Bar *Score = Total Rounds + Reps MOBILITY 1:00 Pike Stretch AFTER CLASS Snatch: 3 Reps @ 40% 1RM 3 Reps @ 50% 1RM 3 Reps @ 65% 1RM 2 Reps @ 75% 1RM 1 Rep @ […]

12.15.2021 WORKOUT OF THE DAY

WOD “CONCRETE JUNGLE” On the 3:00 x 7 Rounds: 400 Meter Run 12 Chest to Bar Pull Ups *Score = Sum Total Time of 7 Rounds. Enter all 7 split times. MOBILITY 1:00 Couch Stretch (each side) 1:00 Banded Lat Stretch (each side) AFTER CLASS Deadlift: 4 Sets of 8 @ 65% 1RM 1 Sets […]

12.16.2021 WORKOUT OF THE DAY

WOD “DOWN WITH THE QUICKNESS” For Time [35 Minute Time Cap]: 500 Meter Bike Erg 20 Air Squats 500 Meter Bike Erg 19 Air Squats 500 Meter Bike Erg 18 Air Squats …. 500 Meter Bike Erg 1 Air Squat *Score = Time it takes to complete the workout MOBILITY 1:00 Seated Quad Stretch 1:00 […]

12.14.2021 WORKOUT OF THE DAY

WOD “YOU UP?” [0:00 – 10:00] AMRAP 10: 1 Burpee Box Jump (24″/20″) 1 Push Jerk (115/85) 2 Burpee Box Jumps (24″/20″) 2 Push Jerks (115/85) 3 Burpee Box Jumps (24″/20″) 3 Push Jerks (115/85) … Add 1 Per Per Round [10:00 – 18:00] Build to Heavy Single Push Jerk *Score 1 = Rounds + […]

12.13.2021 WORKOUT OF THE DAY

WOD “WEAPON OF CHOICE” For Time: 30 Power Snatches (135/95) 2,000 Meter Row 100 Wall Balls (20/14) Partition However You’d Like *Score = Time it takes to complete the workout MOBILITY 1:00 Pike Stretch 1:00 Child’s Pose AFTER CLASS 5 Sets Max Unbroken Strict Pull Ups After every set 200 Meter Run

12.09.2021 WORKOUT OF THE DAY

WOD “METEORITE” AMRAP 20: 4 Rounds: 400 Meter Run 21 Kettlebell Swings (53/35) With Time Remaining: Max Meter Row *Score = Total Meters. MOBILITY 1:00 Pigeon Pose (each side) AFTER CLASS 4 Rounds For Quality: 12 Rear Foot Elevated Split Squats (each side) 8 Single Dumbbell Half Kneeling Single Arm Press 3 Rounds For Quality: […]

12.10.2021 WORKOUT OF THE DAY

WOD “DIANE” On A 20:00 Clock athletes will complete “DIANE” 21-15-9: Deadlifts (225/155) Handstand Push-ups *Score = Time it takes to complete the workout. DEADLIFT In Remaining Time. . . Build to A Heavy 3 Deadlift *Score = Heaviest Load MOBILITY 1:00 Child’s Pose AFTER CLASS 3-3-3-2-2-1-1-1: Build to A Heavy Snatch

12.08.2021 WORKOUT OF THE DAY

WOD “SNEAKY SEVENS” 7 Rounds For Time: 7 Box Jump Overs (30″/24″) 7 Power Cleans (135/95) 7 Toes to Bar 7 Front Squats (135/95) 7 Bar-Facing Burpees 7 Push Jerks (135/95) 7 Chest to Bar Pull-ups *Score = Time it takes to complete the workout. MOBILITY 1:00 Straddle Stretch AFTER CLASS 5 Rounds For Quality: […]

12.07.2021 WORKOUT OF THE DAY

WOD “PUSHING ME AWAY” 5 Rounds For Time: 1,000 Meter Bike Erg 50 Double Unders 15-12-9-6-3 Strict Ring Dips *Score = Time it takes to complete the workout. MOBILITY 1:00 Calf Stretch Against The Wall AFTER CLASS 5-3-1-Max Reps: Strict Press 4 Rounds For Time: 500 Meter Ski Erg or 625 Meter Row 300-ft. D-Ball […]

12.06.2021 WORKOUT OF THE DAY

WOD PART 1: HANG POWER SNATCH Every 2 Minutes x 5 Sets: 3 Hang Power Snatches *Score = Heaviest Load PART 2: “UPS & DOWNS” 10 Rounds For Time: 200 Meter Row 10-1 Double Dumbbell Box Step Overs (50’s/35’s) (24″/20″) *Score = Time it takes to complete the workout. MOBILITY 1:00 Forearm Stretch AFTER CLASS […]