WOD

09.17.2021 WORKOUT OF THE DAY

September 16, 2021
GENERAL WARM-UP Get Hot 30 Jumping Jacks 20 Lunge Steps In-Place 10 Squats 5 Burpees Mobilize 1:00 Shoulder to Floor Stretch (:30 each side WORKOUT OF THE DAY "THE FLIP SIDE" [COMPETE] For Time 3 Rounds: 21 Kipping Handstand Push-ups 12 Power Snatches (95/65) Directly Into… 3 Rounds: 21 Bar-Facing Burpees 12 Power Snatches (95/65) Score = Time it takes to complete the workout [TRAIN] For Time 3 Rounds: 21 Double Dumbbel

09.16.2021 WORKOUT OF THE DAY

September 15, 2021
GENERAL WARM-UP Mobilize/Activate/Get Hot P1. 30-second Bike P2. Active Samson (switch) P1. 45-second Bike P2. Active Spiderman (switch) P1. 60-second Bike P2. Down Dog  to Up Dog (switch) WORKOUT OF THE DAY PART 1 ”WHEELIE GOOD FRIENDS” [ALL TRACKS] For Calories: In 20 Minutes accumulate Max Calories on the Bike: Minute 1: Partner 1 Minute 2: Partner 2 Score = Total Calories Accumulated PART 2 AFTER PARTY - "MIDLIN

09.15.2021 WORKOUT OF THE DAY

September 14, 2021
GENERAL WARM-UP Activate/Get Hot AMRAP 4:00 :20 seconds of General Calisthenics (Jumping Jacks, Mountain Climbers, High Knees/Butt Kickers - Athletes Choice!) 15 Barbell Good Mornings 10 Single Arm Ring Rows (5 each side) 5 Hanging Knee Raises (From bar or rope) WORKOUT OF THE DAY "HANGING BY A MOMENT" [COMPETE/TRAIN] 5 Rounds For Time: 60 Double Unders 9 Hang Power Cleans (155/105) 1-2-3-4-5 Rope Climbs [Rest 1 minute between eac

09.14.2021 WORKOUT OF THE DAY

September 13, 2021
GENERAL WARM-UP Mobilize/Activate/Get Hot (7:00) 1:00 Row :30 Down Dog :30 Up Dog 1:00 Row :30 Inch Worms :30 Arm Circles 1:00 Row :60 Squat Hold WORKOUT OF THE DAY ”BALL DON’T LIE” [COMPETE/TRAIN] Every 2 Minutes Until 150 Reps: 18/14 Calorie Row Max Wall Balls (20/14) Score = Time it takes to complete the workout [SWEAT] Every 2 Minutes Until 150 Reps: 18/14 Calorie Row Max Wall Balls (14/10) COOL-DOWN 3:00 Recov

09.13.2021 WORKOUT OF THE DAY

September 12, 2021
GENERAL WARM-UP Mobilize/Activate 30-seconds at each movement Step-Ups on Box Plank Toe Touches Alternating Active Samson Stretch Frog Hop to Squat Dumbbell Overhead March (in-place) WORKOUT OF THE DAY ”DIAMOND IN THE ROUGH” [COMPETE] For Time: 10-8-6-4-2: Ring Muscle-ups Double Dumbbell Devil's Press (50/35) Double Dumbbell Box-Step Overs (24"/20") [TRAIN] For Time: 10-8-6-4-2: Strict Pull-Ups Hand Release

09.10.2021 WORKOUT OF THE DAY

September 9, 2021
GENERAL WARM-UP Mobilize/Activate :10 Hang on Pull-Up bar + 5 Scap Pull-Ups :30 Child's Pose 10 Hollow Ups + 10 Supermans :30 Up-Dog to Down-Dog 10 V-Ups :30 Squat & Reach 10 Burpees WORKOUT OF THE DAY "IT'S NOT OVER" [COMPETE/TRAIN] [0:00-9:00] AMRAP 9: 15 Toes to Bar 10 Deadlifts (115/85) 5 Power Snatches (115/85) [9:00-15:00]: Heavy Single Power Snatch [SWEAT] [0:00-9:00] AMRAP 9: 15 Toes to Bar 10 Deadlifts (96/65) 5

09.09.2021 WORKOUT OF THE DAY

September 8, 2021
GENERAL WARM-UP Activate/Get Hot AMRAP 5:00 200m Run 10-8-6-4-2 Air Squats 5-4-3-2-1 Burpees WORKOUT OF THE DAY PART 1: FRONT SQUAT 5-5-5-3-3-3-1-1-1 Score = log loads across all 9 sets PART 2:" FASTBALL" [COMPETE/TRAIN] 1 Round For Time: 400m Run 40 Wall Balls (20/14) 400m Run Score = Time it takes to complete the workout [SWEAT] 1 Round For Time: 400m Run 40 Wall Balls (14/10) 400m Run POST-WORKOUT 3:0

09.08.2021 WORKOUT OF THE DAY

September 7, 2021
GENERAL WARM-UP Get Hot 5:00 AMRAP: 12 Jumping Jacks 10 Box Step Ups 8 Up-Downs 6 Push-Ups WORKOUT OF THE DAY "SHINER" [COMPETE/TRAIN] On the 4:00 x 5 Rounds: 15/12 Calorie Fan Bike 12 Dumbbell Hang Power Cleans (50/35) 9 Burpee Box Jumps (24"/20") Score: Slowest round [SWEAT] On the 4:00 x 5 Rounds: 15/12 Calorie Fan Bike 12 Dumbbell Hang Power Cleans (35/25) 9 Burpee Box Jumps (24"/20") COOL-DOWN 3:00 Recovery / Clean-U

09.07.2021 WORKOUT OF THE DAY

September 6, 2021
GENERAL WARM-UP Activate/Get Hot 1 Round: :60 Jump Rope (Double or Single) :60 Squat Hold :60 PVC Pass Through / Around the World (:30 of each) :30 Jump Rope (Double or Single) :30 Air Squat (controlled to a medicine ball) :30 PVC Overhead Squat Hold (Assess for correct overhead position) WORKOUT OF THE DAY "COMPOUNDING INTEREST" [COMPETE/TRAIN] For Time: 5 Rounds of: 30 Double Unders 10 Overhead Squats (95/65) Directly Into..

09.06.2021 WORKOUT OF THE DAY

September 5, 2021
GENERAL WARM-UP Activate/Get Hot 1:00 Row :10 Static Hang + 1 Pull-Up (on the rope) 10 DB Romanian Deadlifts 10 Single DB Strict Press 10 Slow Abmat Sit-Ups WORKOUT OF THE DAY "CAPTAIN HOOK" [COMPETE/TRAIN] 5 Rounds For Reps: 1 Minute: Rope Climbs (15ft) 1 Minute: Dumbbell Snatches (70/50) 1 Minute: Calorie Row 1 Minute Rest Score = Sum Total of all Reps [SWEAT] 5 Rounds For Reps: 1 Minute: Rope Climbs (15ft) 1 Minute: Dumbbe

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