Blog Search

Daily WOD – Thursday 020917

By: 0

Workout of the Day 020917

Photocred Julie Doniero 
Extended Warm up
2 Rounds
5 Wall Ball Shots
5 Pulls on the Rower
5 Sit-ups
5 Sumo Deadlift High Pull

METCON
16 mins. (8 Rounds)

Tabata Intervals of:
(20 secs of work/10 sec rest)

Wall Ball 20/14#
Row for calories
Sit-ups
Sumo Deadlift High Pull 75/55#

*Athletes can start at any movement.
*Score Total Amount of reps

Cool Down Accessory
Pigeon stretch, 60 seconds per side
Band shoulder stretch, 60 seconds per side

Post your scores to the Whiteboard.

Daily WOD – Wednesday 020817

By: 0

Workout of the Day 020817

Photocred Julie Doniero 
Strength
2x Squat Cleans HEAVY
Every 3 minutes x 7 sets

*Drop the bar between reps
*Add weight until you miss set
*if you miss the set go back to your last made set

Mandatory
Back Squat Challenge
1 Set x max reps at heaviest Squat Clean weight

*off the rack
*If you fail a rep, the set is over
*Goal shoot for at least 10 reps and cap at 20 reps.

Post your scores to the Whiteboard.

Daily WOD – Monday 020617

By: 0

Workout of the Day 020617

Photocred Julie Doniero 
Extended Warm up
Pick one
400m run( light run) OR
3 mins jump rope
Then
2 Rounds
15 Band pull aparts
10 Air Squats
5 Kip Swings

“Fran”
21-15-9 reps, for time:
Thruster (95 lbs)
Pull-ups

Cool Down
400m jog easy
* 1 Arm DB Row, 2-3 sets of 10-12 reps each arm
* Couch stretch, 60 seconds per leg
* Lat Stretch, 60 seconds per side

Post your scores to the Whiteboard.

Daily WOD – Saturday 020417

By: 0

Workout of the Day 020417

Photocred Julie Doniero 
METCON
Partner Synchro Workout
As a team of two,complete as many rounds as possible in 20 minutes:
21 Deadlifts (135/95)
42 Walking lunges
63 Single unders

*For this workout, the deadlifts and lunges must be synchronized where BOTH partners perform the repetitions.
*The single unders must be completed by both partners prior to starting the next round (doesn’t need to be synchronized).

Post your scores to the Whiteboard.

Daily WOD – Friday 020317

By: 0

Workout of the Day 020317

Photocred Julie Doniero 
Strength
Overhead Squat

*10 Minutes to build to a heavy triple
*Movement starts from the floor

METCON
7 Chest to Bar Pull – ups
5 Overhead Squats (95/65)
7 Chest to Bar Pull – ups
10 Overhead Squats (95/65)
7 Chest to Bar Pull – ups
15 Overhead Squats (95/65)
7 Chest to Bar Pull – ups
20 Overhead Squats (95/65)
7 Chest to Bar Pull – ups
25 Overhead Squats (95/65)

*Goal Sub 12 mins
*Comp Sub Chest to bar for 3 Bar Muscle ups

Post your scores to the Whiteboard.

Daily WOD – Thursday 020217

By: 0

Workout of the Day 020217

Photocred Julie Doniero 
Extended Warm up
2 Rounds
10 Slow PVC Pass Throughs
20 seconds deadbug
10 Single arm KB Overhead Lunge Steps
5 Inchworm with a push-up
Then
Lat. Roll, 60 seconds per side

Clean & Jerk
Find your 1 rep max.
Split Jerk
1-1-1-1-1-1-1
Heavy split jerks. Find max load.
Rest 2-3 minutes between sets

Cool Down Accessory
3 Rounds NOT for time:
10 hip bridges
15 V-Ups

Post your scores to the Whiteboard.

Daily WOD – Wednesday 020117

By: 0

Workout of the Day 020117

Photocred Julie Doniero 
METCON
45 Burpees
30 Toes to Bar
15 Back Squat (135/95)
45 Box Jumps (24/20″)
30 Chest to Bar Pull-ups
12 Back Squat (155/105)
45 Walking lunges
30 Swings (53/35)
9 Back Squat (185/135)

*Back Squats starts from the floor
*Goal 15-20 mins.

Cool Down Accessory
Super Couch Stretch, 90 seconds per side

Post your scores to the Whiteboard.

Daily WOD – Tuesday 013117

By: 0

Workout of the Day 013117
Skill Handstands
10mins
5 x 10-30 seconds Partner Assisted HS Hold on wall.
*rest 30-60 seconds between

2 x 15 KB Strict Press
*Rest 1 minute between sets

METCON
4 Rounds
1min. of Rowing/Air Dyne (Cals)
1min. of hand over hand seated KB pull(70/53)
1min. of Clean and Jerks (135/95)

*Score Total Reps
*Athletes can start at any movement.

Cool Down Accessory
Forearm stretch, 60 seconds
Upper back roll, 60 seconds

Post your scores to the Whiteboard.