WOD

06.03.2022 WORKOUT OF THE DAY

June 2, 2022
WOD PART 1: Bench Press 5 Sets of 5 Bench Press *Score = Total load PART 2: "Cement Shoes" On the 3:00 x 7 Rounds: 400 Meter Run 1 Unbroken Set of Toes to Bar *Score = Total reps of Toes to Bar MOBILITY 1:00 Calf Stretch on Post (each side) AFTER CLASS [Bar-Facing Burpees] On the 5:00 x 3 Sets: 30 Bar-Facing Burpees

06.02.2022 WORKOUT OF THE DAY

June 1, 2022
WOD "Tutu" [8 Rounds For Total Reps]: AMRAP 2: Bike Calories AMRAP 2: 30 Dumbbell Snatches (50/35) 15 Burpee Box Jumps(24"/20") *Score is Total Reps MOBILITY 1:00 Up Dog Stretch AFTER CLASS 4 Sets: :30 L-Sit Hold 15 Banded Good Mornings

06.01.2022 WORKOUT OF THE DAY

May 31, 2022
WOD PART 1: Front Squat 5 Sets of 5 Front Squats *Score = Total load PART 2: "Spindrift" AMRAP 18: 500 Meter Row 30 Push Press (95/65) 100 Double Unders 500 Meter Row 30 Front Squats (95/65) 100 Double Unders 500 Meter Row 30 Thrusters (95/65) 100 Double Unders *Score = Rounds + Reps MOBILITY 1:00 Child’s Pose AFTER CLASS For Time: 30 Handstand Push-ups 20 Deficit Handstand Push-ups (3.5"/2") 10 Strict Handstand Push

05.31.2022 WORKOUT OF THE DAY

May 30, 2022
WOD "Aftershock" 5 Rounds For Time: 1,000/800 Meter Bike 12 Deadlifts (185/135) 30 AbMat Sit-ups 100 Meter Farmers Carry (50's/35's) *Score = Time is takes to complete the workout MOBILITY 1:00 Barbell Forearm Smash (each side) AFTER CLASS Bike Finisher: 5 Sets For Calories: 1 Minute Sprint 4 Minutes Rest Between Sets

05.30.2022 WORKOUT OF THE DAY

May 29, 2022
MURPH 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run with a weighted vest 20lb / 14 lb

05.27.2022 WORKOUT OF THE DAY

May 27, 2022
WOD Part 1: Deadlift For Total Load: 5 Sets of 5 *Score = Sum Total Load of All 5 Sets Part 2: "Autobot" AMRAP 18: 9 Deadlifts (225/155) 60 Double Unders 30 Wall Balls (20/14) *Score = Rounds + Reps MOBILITY 1:00 Pike Stretch 1:00 Seated Straddle Stretch AFTER CLASS Squat Snatch: Build to Heavy Single

05.26.2022 WORKOUT OF THE DAY

May 25, 2022
WOD "When Eva Met Lynne" 5 Rounds For Reps: 800 Meter Run 30 Kettlebell Swings (53/35) Max Unbroken Bench Press (135/95) [Time Cap: 38 Minutes] *Score = Sum Total Reps of Bench Press for All 5 Rounds MOBILITY 1:00 Standing Pec Stretch on Wall (each side) AFTER CLASS 4 Sets For Quality: 8 Strict Toes to Bar 12 Suitcase Deadlifts (each side) 16 Banded Good Mornings

05.25.2022 WORKOUT OF THE DAY

May 24, 2022
WOD Part 1: Strict Press For Total Load: 5 Sets of 5 Strict Press *Score = Sum Total Load of All 5 Sets Part 2: "Less Is More" 10 Rounds For Time [20 Minute Cap]: 500/400 Meter Bike 30' Dumbbell Walking Lunge 10-1 Dumbbell Shoulder to Overhead Dumbbells: (50's/35's) *Score = Time it takes to complete the workout MOBILITY 1:00 Child’s Pose AFTER CLASS Split Jerk: Build to A Heavy Single

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

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