11.22.2022 WORKOUT OF THE DAY
November 21, 2022WOD PART 1: Front Squat Build to a Heavy Set of 5 *Score = Heaviest Load PART 2: "Seventh Wonder" 7 Rounds For Time [15 Minute Cap]: 7 Double Dumbbell Front Squats 7 Chest to Bar Pull-ups 7 Double Dumbbell Push Press 7 Toes to Bar Dumbbells: (50's/35's) *Score = Time it takes to complete the workout MOBILITY 1:00 Butterfly Pose AT HOME: 7 Rounds For Time: 7 Double Dumbbell Front Squats 7 Double DB Rows 7 Double Dumbbell Push
11.21.2022 WORKOUT OF THE DAY
November 20, 2022WOD "Doce" 3 Rounds x AMRAP 4: 27/21 Calorie Row 21 Power Cleans 15 Burpee Box Jumps(24"/20") Rest 4 Minutes Between Rounds Round 1: (135/95) Round 2: (115/85) Round 3: (95/65) *Score=Sum Total of Reps MOBILITY 1:30 Active Twisted Cross AFTER CLASS Clean Complex: Build To Heavy Complex: 1 Power Clean 1 Squat Clean AT HOME: 3 Rounds x AMRAP 4: 21 Ten Meter Shuttle Runs 21 Double Dumbbell Power Cleans 15 Burpees to a Tar
11.18.2022 WORKOUT OF THE DAY
November 17, 2022WOD PART 1: Deadlift Build to a Heavy Set of 20 *Score = Heaviest Load PART 2: “Hello Darkness” For Time [18 Minute Cap]: 36 Burpee Pull-ups 63 Dumbbell Hang Snatches (50/35)[22.5/15] 3,000/2,400 Meter Bike Erg *Score = Time it takes to complete the workout. MOBILITY 1:00 Pec Stretch on wall (each side) AFTER CLASS For Time: 50 Strict Handstand Push-ups Time Cap: 8 Minutes AT HOME: For Time [18 Minute Cap]: 36 Burpee
11.17.2022 WORKOUT OF THE DAY
November 16, 2022WOD "Road to Nowhere" AMRAP 25: 1 Shuttle Run 5 Push-ups, 10 Air Squats, 15 Sit-ups 2 Shuttle Runs 5 Push-ups, 10 Air Squats, 15 Sit-ups 3 Shuttle Runs 5 Push-ups, 10 Air Squats, 15 Sit-ups ... Add 1 Shuttle Run Each Round * 1 Shuttle Run = 20 Meters (10 Meters Down & Back) MOBILITY 1:00 Updog AFTER CLASS 800m Odd Object Carry [Grab something heavy and annoying (D-ball/sandbag/DB/Plate) and take it for a walk] AT HOME:
11.16.2022 WORKOUT OF THE DAY
November 15, 2022WOD PART 1: Strict Press Build to a Heavy Set of 3 *Score = Heaviest Load PART 2: “2K ROW” For Time: 2,000 Meter Row *Score = Time it takes to complete the workout MOBILITY 1:00 Seated Quad Stretch (each side) AFTER CLASS Strict Press: 5-5-10-10-10 3 Rounds: 15 Weighted Sit Ups 8 Wall Walks AT HOME: 1 Mile Run for Time
11.15.2022 WORKOUT OF THE DAY
November 14, 2022WOD “ON REPEAT” On the 2:30 x 10 Rounds: 10 Hang Power Cleans (135/95) 30 Double Unders 500 Meter Bike *Score = Athletes will enter split times for all 10 rounds. Overall score will be the Sum Total of all splits. MOBILITY 1:00 Child’s Pose AFTER CLASS Romanian Deadlifts 5 Sets for Quality: 8 Bent Over Double Dumbbell Rows 10 Barbell Roll-Outs 10 LIGHT Romanian Deadlift 12 Feet Elevated Ring Rows Rest as needed. AT HO
11.14.2022 WORKOUT OF THE DAY
November 13, 2022WOD PART 1: Front Squat Build to a Heavy Set of 8 Front Squats *Score = Heaviest Load PART 2: “Kaleidoscope” For Time [12 Minute Cap]: 40 Front Squats (75/55)[34/25] 30 Front Squats (95/65)[43/29] 20 Front Squats (115/85)[52/38] 10 Front Squats (135/95) [61/43] On the Minute [Starting at 0:00]: 5 Lateral Barbell Burpees *Score = Time it takes to complete the workout MOBILITY 1:00 Couch Stretch (each side) AFTER CLASS [Ro
