Monthly Archives: March 2022

03.18.2022 WORKOUT OF THE DAY

WOD PART 1: SNATCH Build to Heavy Double (Not Touch & Go) Snatch PART 2: “RIPTIDE” 3 Rounds For Time: 500 Meter Row 12 Overhead Squats (135/95) 21 Toes to Bar *Score = Time it takes to complete the workout MOBILITY 1:00 Forearm Stretches 1:00 Coach Stretch (each side) AFTER CLASS AMRAP 2-2-2-3: 50 Hollow […]

03.16.2022 WORKOUT OF THE DAY

WOD “BERGERON BEEP TEST” On the Minute For Max Rounds: 7 Thrusters (75/55) 7 Pull-ups 7 Burpees *Score = Rounds + Reps MOBILITY 1:00 Child’s Pose 1:00 Pigeon Pose (each side) OPTIONAL CORE CASH OUT On the Minute x 5: 20 Seconds L-Sit 20 Seconds Hollow Rocks 20 Seconds AbMat Sit-ups AFTER CLASS On the […]

03.17.2022 WORKOUT OF THE DAY

WOD “SPACE SHUTTLE” For Time: 30-20-10: Shuttle Runs (10 Meters) Calorie Bike Erg 200 Meter Farmer’s Carry (50’s/35’s) 30-20-10: Shuttle Runs (10 Meters) Calorie Bike Erg 200 Meter Farmer’s Carry (50’s/35’s) 30-20-10: Shuttle Runs (10 Meters) Calorie Bike Erg [Time Cap = 38 Minutes] *Score = Time it takes to complete the workout MOBILITY 1:00 […]

03.15.2022 WORKOUT OF THE DAY

WOD PART 1: BENCH PRESS Build to Heavy Set of 5 1×5 @ 90% of Heavy 5 1×5 @ 80% of Heavy 5 *Score = Heaviest Load PART 2: “5K BIKE” MOBILITY 1:00 Seated Quad Stretch (each side) AFTER CLASS 4 Rounds for Quality. . . 3-10 Strict Ring Dips 15 Straight Leg Sit Ups […]

03.14.2022 WORKOUT OF THE DAY

WOD “BIG BANG V2” For Time: 50 Power Cleans (155/105) 300 Double Unders 1 Mile Run [25 Minute Cap] *Score = Time it takes to complete the workout MOBILITY 1:00 Pigeon Pose (each side) AFTER CLASS Power Clean: Build to Heavy Set of 5 1×5 @ 90% of Heavy 5 1×5 @ 80% of Heavy […]

03.10.2022 WORKOUT OF THE DAY

WOD OPTION 1: “GOAT DAY” EMOM 20: Minute 1: Movement 1 Minute 2: Movement 2 *Score = Checkbox *Move for Quality! OPTION 2: “RUNNING UP THE SCORE” EMOM 20: Minute 1: 20 Sit-ups + Max Dumbbell Snatches Minute 2: 200 Meter Run Dumbbell: (50/35) Score = Total Reps of Dumbbell Snatches CASH OUT 3 Rounds […]

03.11.2022 WORKOUT OF THE DAY

WOD 22.3 OPEN WORKOUT

03.08.2022 WORKOUT OF THE DAY

WOD “DOWNFALL” For Time: 100 Double Unders 80/60 Calorie Echo Bike 60 Box Jump Overs (24″/20″) 40 Dumbbell Push Jerks (50’s/35’s) 200 Meter Farmer’s Carry (50’s/35’s) *Score = Time it takes to complete the workout MOBILITY 1:00 Calf Stretch 1:00 Kneeling Forearm Stretch CORE CASH OUT 2 Rounds. . . 10 Strict Knees to Chest […]

03.09.2022 WORKOUT OF THE DAY

WOD PART 1: BACK SQUAT Build to Heavy Set of 10 Back Squats *Score = Heaviest Load PART 2: “SHOT CLOCK” AMRAP 12: 1 Ring Muscle-up 15 Wall Balls (20/14) 2 Ring Muscle-ups 15 Wall Balls (20/14) 3 Ring Muscle-ups 15 Wall Balls (20/14) … [Add 1 Ring Muscle-up Each Round] *Score = Rounds + […]

03.04.2022 WORKOUT OF THE DAY

OPEN WOD 22.2