WOD

10.14.2010 WORKOUT OF THE DAY

October 13, 2021
WOD Part 1: Hang Power Clean Hang Power Clean 7-7-7-5-5-5-3-3-3 *Score = Sum Total of Heaviest Barbell for 7 + 5 + 3 Part 2: "BELLY ACHE" 30-20-10: Hang Power Cleans (95/65) AbMat Sit-ups Step Back Lunges (95/65) AbMat Sit-ups *Score = Time it takes to complete the workout MOBILITY 1:00 Updog AFTER CLASS 3 Rounds for Quality 0:30 Superman Hold 5-10 Controlled Barbell Ab Roll-outs 15 Empty/Lightweight Barbell Bent Over Rows

10.13.2021 WORKOUT OF THE DAY

October 12, 2021
WOD “OH MY TOSH” [On the 0]: 200 Meter Run + 3 Deadlifts (225/155) [On the 2]: 400 Meter Run + 6 Deadlifts (225/155) [On the 6]: 600 Meter Run + 9 Deadlifts (225/155) [On the 12]: 200 Meter Run + 3 Deadlifts (225/155) [On the 14]: 400 Meter Run + 6 Deadlifts (225/155) [On the 18]: 600 Meter Run + 9 Deadlifts (225/155) [On the 24]: 200 Meter Run + 3 Deadlifts (225/155) [On the 26]: 400 Meter Run + 6 Deadlifts (225/155) [On th

10.12.2021 WORKOUT OF THE DAY

October 11, 2021
WOD Part 1: Build to A Heavy 3 Front Squat Build to A Heavy 3 Front Squat [15 Minute Window] *Score = Heaviest Load Part 2: “HEARTACHE” 3 Rounds For Time: 10 Front Squats (185/135) 20 Toes to Bar 50 Double Unders *Score = Time it takes to complete the workout MOBILITY 1:00 Couch Stretch (L/R) AFTER CLASS 3 Sets: 8 Dumbbell Bench Press Big Set of Push-Ups 10 Strict Toes to Bar 2:00 Rest Between Sets

10.11.2021 WORKOUT OF THE DAY

October 10, 2021
WOD “JACK SPARROW” For Time: 100/80 Calorie Row 50 Dumbbell Hang Power Snatches (50/35) 30 Dumbbell-Facing Burpees Directly Into.. 150ft Single Dumbbell Overhead Walking Lunges (50/35) *Completed in 6x25ft Increments *Score = Time it takes to complete the workout MOBILITY 1:00 Pike Stretch 1:00 Pigeon Pose (L/R) 1:00 Child’s Pose w/ Reach Through (L/R) AFTER CLASS For Quality: 50-40-30 Banded Good Mornings Alternating

10.08.2021 WORKOUT OF THE DAY

October 7, 2021
WOD “FREDDY GOES SURFING” 21-15-9: Kettlebell Swings (70/53) Burpees Directly Into... 3 Rounds For Time: 400 Meter Run 21 Burpees *Score = Time it takes to complete the workout MOBILITY 1:00 Hurdler Stretch 1:00 Half Kneeling Adductor Stretch (L/R) AFTER CLASS 50 Flutter Kicks 40 Sit Ups 30 Second Plank 20 Hollow Body Rocks 10 V-Ups *After every set 200m Run

10.07.2021 WORKOUT OF THE DAY

October 6, 2021
WOD “TEAM PLAYER” [Teams Of 2] AMRAP 20: Max Meter Row Switch After Completing: 20 Box Jumps (24"/20") 200ft Farmers Carry (50's/35's) *Score = Total Meters (Partner 1 Meters + Partner 2 Meters) MOBILITY 1:00 Elevated Spiderman on Box (L/R) 1:00 Couch Stretch (L/R) AFTER CLASS 5-5-5-5-5: Back Squat After Every Set: 10 Weighted Sit Ups 10 Dragonflies

10.06.2021 WORKOUT OF THE DAY

October 5, 2021
WOD "FURIOUSLY FAST" AMRAP 6: Max Rounds of "DT" (115/85) [Kilos = 52/38] 1 Round of "DT": 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks * 1 Round of “DT” = 27 Reps Rest 6 Minutes AMRAP 6: Max Rounds of "Cindy" 1 Round of "Cindy": 5 Pull-Ups 10 Push-Ups 15 Air Squats *1 Round of “Cindy” = 30 Reps Rest 6 Minutes: AMRAP 6: Max Calorie Assault Bike *Score = Sum Total Reps For 3 Sets MOBILITY 1:00 Seated Quad Stretch (

10.05.2021 WORKOUT OF THE DAY

October 4, 2021
WOD “PARTI TIME” For Time [30 Minute Cap]: 300 Double Unders 2 Mile Run 100 Toes to Bar Partition However You'd Like *Score = Total time. If you get time capped, enter 1 second for every missed rep. Every 100m of running will equal 1 rep. MOBILITY 1:00 Calf Stretch (L/R) AFTER CLASS 3 Rounds for Quality: 10 GHD Glute Ham Raises 0:30 Hollow Hold 10 GHD Back Extensions 0:30 Superman Hold

10.04.2021 WORKOUT OF THE DAY

October 3, 2021
WOD “CLIMBING & CLIMBING” PART 1 5 sets of on the 2:00 5 - 4 - 3 - 2 - 1 Power Snatch *Score = Sum Total Load PART 2 2-4-6-8-10: Power Snatches (135/95) After Each Round: 400 Meter Row 2 Rope Climb *Score = Time it takes to complete the workout MOBILITY 1:00 Banded Lat Stretch (L/R) AFTER CLASS 3x5 Eccentric Snatch Grip Deadlifts 0:05 on the way down Light/Moderate weight After every set 15 Band Pull Aparts 1:0

10.01.2021 WORKOUT OF THE DAY

September 30, 2021
WOD “CANNOLI” Buy-In: 50/35 Calorie Assault Bike 3 Rounds: 15 Deadlifts (185/135) 30 Double Unders 15 Kipping Handstand Push-ups 30 Double Unders Cash-Out: 50/35 Calorie Assault Bike *Score = Time it takes to complete the workout MOBILITY 1:00 Pike Stretch 1:00 Pigeon Pose (L/R) AFTER CLASS 3 Sets for Quality: 15 Strict Press w/ Band (band under feet) 15 Triceps Extensions w/ Band 10 Pallof Press w/ Band (L) into. .

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