WOD

05.24.2022 WORKOUT OF THE DAY

May 23, 2022
WOD "Ice Box" AMRAP 25: 7 Box Jump Overs (24"/20") 7 Pull-ups 7 Power Snatches 75/55 Every 5 Minutes [Starting at 0:00]: Run 400 Meters *Score = Rounds + Reps MOBILITY 1:30 Butterfly Stretch AFTER CLASS Strict Pull-ups: Max Unbroken Set

05.23.2022 WORKOUT OF THE DAY

May 22, 2022
WOD "MILITARY MONDAY" Part 1: Back Squat For Total Load: 5 Sets of 5 Back Squats *Score = Sum Total Load of All 5 Sets AIR FORCE PT TEST OPTION 1 1 MIN PUSH-UPS 1 MIN SIT-UPS 1.5 MILE RUN OPTION 2 1 MIN HAND RELEASE PUSH-UPS PLANK 20 METER SHUTTLE RUN MOBILITY 1:00 Pigeon Pose (each side) 1:00 Lying Chest Opener Stretch (each side) AFTER CLASS For Time: 5-4-3-2-1 Rope Climbs Rest 1:1

05.20.2022 WORKOUT OF THE DAY

May 19, 2022
WOD Part 1: Snatch Complex 5 Sets on the 3:00: 3-Position Power Snatch 3 Overhead Squats *Score = Heaviest Load Part 2: "Overwhelmed" For Time: 1 Burpee Box Jump Over (24"/20") 10 Overhead Squats (115/85) 2 Burpee Box Jump Overs (24"/20") 9 Overhead Squats (115/85) 3 Burpee Box Jump Overs (24"/20") 8 Overhead Squats (115/85) 4 Burpee Box Jump Overs (24"/20") 7 Overhead Squats (115/85) 5 Burpee Box Jump Overs (24"/20") 6 Overhea

05.19.2022 WORKOUT OF THE DAY

May 18, 2022
WOD "Freeze Tag" [Team of 2] AMRAP 40: Partner 1: 400 Meter Run Partner 2: Max Rounds of. . . 20 Double Kettlebell Russian Swings 100 Meter Double Kettlebell Front Rack Carry Kettlebells: (53’s/35’s) *Score = Teams Total Rounds + Reps of Double Kettlebell Russian Swings and Meter Double Kettlebell Front Rack Carry *Partners switch upon their partners completion of 400 Meter Run *Partner picks up where their partner stops MOBIL

05.18.2022 WORKOUT OF THE DAY

May 17, 2022
WOD "Five Minute Major" AMRAP 5: Buy-In: 100 Double Unders Max Rounds With Time Remaining: 12 Toes to Bar 12 Dumbbell Front Squats [Rest 5 Minutes] AMRAP 5: Buy-In: 100 Double Unders Max Rounds With Time Remaining: 9 Toes to Bar 9 Dumbbell Thrusters [Rest 5 Minutes] AMRAP 5: Buy-In: 100 Double Unders Max Rounds With Time Remaining: 6 Toes to Bar 6 Dumbbell Clusters Dumbbells: (50's/35's) *Score = Sum Total Rounds + Reps MOB

05.17.2022 WORKOUT OF THE DAY

May 16, 2022
WOD "Ergalicious" 10 Rounds For Time: 250/200 Meter Row 500/400 Meter Bike Rest 1 Minute Between Rounds *Time Cap = 35 Minutes *Score = Time it takes to complete the workout including rest MOBILITY 1:00 Seated Quad Stretch (each side) 1:00 Couch Stretch (each side) AFTER CLASS Bench Press: 5 Sets: 1 Rep @ 75-85% 1RM

05.16.2022 WORKOUT OF THE DAY

May 15, 2022
WOD Part 1: "DT" Complex 5 Rounds on the 3:00: 3 Deadlifts 2 Hang Power Cleans 1 Push Jerk *Score = Heaviest Load Part 2: ARMY PT TEST MAX DEADLIFT (3 REPS) STANDING POWER THROW HAND RELEASE PUSHUP SPRINT DRAG CARRY PLANK 2 MILE RUN MOBILITY 1:00 Lying Chest Opener Stretch 1:00 Pigeon Pose (each side) AFTER CLASS 1 Mile Run for Time

05.13.2022 WORKOUT OF THE DAY

May 12, 2022
WOD PART 1: EMOM15 Snatch On the Minute x 15: 1 Snatch *Score = Heaviest Load PART 2: "Snake Eyes" AMRAP 12: 3 Power Snatches (95/65) 3 Chest to Bar Pull-ups 3 Box Jumps (30"/24") 6 Power Snatches (95/65) 6 Chest to Bar Pull-ups 6 Box Jumps (30"/24") ... Add 3 Reps Each Round *Score = Rounds + Reps MOBILITY 1:00 Straddle Stretch AFTER CLASS For Time: 50 Wall Balls 25 GHD Sit-ups 500 Meter Ski Erg/500 Meter Run

05.12.2022 WORKOUT OF THE DAY

May 11, 2022
WOD "Pump The Brakes" For Time: [Time Cap = 35 Minutes] 10 Dumbbell Bench Press 100 Meter Farmers Carry 1,000/800 Meter Bike 9 Dumbbell Bench Press 100 Meter Farmers Carry 1,000/800 Meter Bike 8 Dumbbell Bench Press 100 Meter Farmers Carry 1,000/800 Meter Bike ... 1 Dumbbell Bench Press 100 Meter Farmers Carry 1,000/800 Meter Bike Dumbbells: (50's/35’s) *Score = Time it takes to complete the workout MOBILITY 1:00 Lying Ches

05.11.2022 WORKOUT OF THE DAY

May 10, 2022
WOD "Going Nowhere" AMRAP 3: 25 Bar-Facing Burpees Max Front Squats (155/105) Rest 3 Minutes AMRAP 3: 25 Bar-Facing Burpees Max Front Squats (135/95) Rest 3 Minutes AMRAP 3: 25 Bar-Facing Burpees Max Front Squats (115/85) Rest 3 Minutes AMRAP 3: 25 Bar-Facing Burpees Max Front Squats (95/65) *Score = Sum Total Reps MOBILITY 1:00 Seated Quad Stretch (each side) AFTER CLASS Back Squat: Build to Heavy Single 1 Set of Max R

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