Below you'll find a list of all posts that have been categorized as “Workout of the Day”
Pre-Wod:
Dynamic Group Warm-Up
Group Wrist Warm-Up
Workout of the Day for Thursday, June 8th, 2017:
21-15-9
Cal Bike, or Row
Deficit HSPU
Pre-Wod:
Dynamic Group Warm-Up
3 Inch-Worm-Up-Dawg
6 Sampson Stretch
12 Lateral Lunge
90 Sec. Standing Straddle
Workout of the Day for Wednesday, June 7th, 2017:
30 min EMOM, alt:
Dubz
Chest-2-Bar
3 Sumo Deadlift*
*Start at 80%, stay to work on technique or build as speed and form allow
Sweat Sessions Workout for Wednesday, June 7th, 2017:
30 Min EMOM, alt:
• Calorie Row
• WallBall
• Rest
Pre-Wod:
Dynamic Group Warm-Up
Workout of the Day for Tuesday, June 6th, 2017:
3 Rounds of Strict Press:
65% x 5
70% x 5
75% x 5+
Complete a set of Strict Press every 2 minutes for 6 rounds (12 minutes). The goal on the plus set is 12-15 reps. If you can easily get 15 reps, increase your 1RM and recalculate your percentages. If you cannot get 12-15 reps, lower your 1RM and recalculate your percentages. Pick a “Goat” to superset with in-between rounds.
“After Party”
40-30-20-10:
Cal Bike
GHD Sit-Up
Pre-Wod:
Dynamic Group Warm-Up
Workout of the Day for Tuesday, May 5th, 2017:
3 Rounds for time of:
21 Wall Balls 20/14
15 Toes-to-bar
9 Clean & Jerks 135/95
“After Party”
4 Rounds for time of:
25 Hand Release Push-ups
1 L-sit Rope Climb, 15 ft
5 Rounds for time of:
15 Calories, Assault Bike
10 Russian Kettlebell Swings 70/53
Sweat Sessions Workout for Tuesday, May 6th, 2017:
30 Min AMRAP:
200M Run
5 Pull-Up
10 Push-Up
15 Air Squat
200M Run
21 Russian KB Swing
12 Pull-Up
200M Run
50M Sled Push
15 Burpees
50 Abmat Sit-Up
**Sunday Funday! 9:00am Yoga & 10:30am Sweat Sessions
Sweat Sessions Workout of the Day for Sunday, May 4th, 2017:
For Time (20 min cap):
200M Run
20 DB Thruster
20 Toes-2-Bar
200M Run
18 DB Thruster
18 Toes-2-Bar
200M Run
16 DB Thruster
16 Toes-2-Bar
…
200M Run
2 DB Thruster
2 Toes-2-Bar
Workout of the Day for 8am, Saturday June 3rd, 2017:
Pause Front Squat:
3 sets of 3 reps @ 70%, using a 3 second pause
High Hang Clean:
3 x 3 @ 75% 1RM
3 x 2 @ 80% 1RM
3 x 1 @ 85% 1RM
*1 minute rest in-between sets
Workout of the Day for 9am, Saturday June 3rd, 2017:
In Teams of 2:
30 min AMRAP:
50 Front Rack Lunge 155/105, or 45% 1RM Backsquat
40 Deadlift 155/105, or 45% 1RM Backsquat
30 DBL KB Clean & Jerk 53/35-lb
20 Bar Muscle-Up
1 Mile Run
Pre-Wod:
Dynamic Group Warm-Up
Group Hip Opener
Workout of the Day for Friday, June 2nd, 2017:
10 Rounds:
5 Front Squat 65% 1RM
1 Legless Rope Climb
“After Party”
5 Rounds:
Max Set L-Sit Chin-Up with Fat Grips (minimum 7 per round)
10 Weighted Glute Ham Raise
30 yd. Sled Pull @ Bodyweight
Sweat Sessions Workout for Friday, June 2nd, 2017:
10 min AMRAP:
20 WallBalls
10 Ring Row, or Pull-Up
5 Burpee Box Jump Over
10 min AMRAP:
200M Run
20 KB Swing
20 DB Push Press
20 Abmat Sit-Up
20 KB Deadlift
Pre-Wod:
Dynamic Group Warm-Up
Eccentric Calf Raises
Workout of the Day for Thursday, June 1st, 2017:
6 Rounds, every 90 Seconds:
3 weighted Eccentric Dips, Build each set.
For Time:
200M Run
1 Push Press @ 85% 1RM
10 HSPU
200M Run
1 Push Press @ 85% 1RM
9 HSPU
… Down to:
200M Run
1 Push Press @ 85% 1RM
1 HSPU
Pre-Wod:
Dynamic Group Warm-Up
Workout of the Day for Wednesday, May 31st, 2017:
6 Rounds, every 90 seconds:
3 Deficit Deadlift, or Good Morning, build each set.
4 Rounds:
10 DB Box Step-Up 50/35-lb
20 Burpee Box Jump Over
30 Russian KB Swing 70/53
“After Party”
10 min EMOM, alt:
KB Overhead Carry
Arch Hold
Sweat Sessions Workout for Wednesday, May 31st, 2017:
3 Rounds, 2 minutes at each station*:
Station 1:
Dumbbell Hang Clean & Jerk
Station 2:
10 Box Jump
10 Push-Up
Station 3:
10 KB Lunge
10 Toes-2-Bar
Station 4:
Calorie Row
*1 minute Rest Between Stations
Pre-Wod:
Dynamic Group Warm-Up
Workout of the Day for Tuesday, May 30th, 2017:
Alt. Every Minute on the Minute:
2 Power Clean*
15 GHD Sit-Up, or Toes-2-Bar, or Weighted Abmat Sit-Up
*Start at 50% of your 1RM. Add 5-10-lb Every Round until you reach Failure.
