Workout of the Day

Strength/midline:

Complete as many rounds as possible in 14 mins of:

Farmers Carry, 106/70 lbs, 20 yd

WOD:

Complete as many rounds as possible in 14 mins of:

8 One Arm Devil Press, 50/35 lbs

10 AbMat Sit-ups

8 Box Jump Overs, 24/20 in

Post rounds to beyond the whiteboard.

Read more >

Strength:

Push Press, 3-3-3-3-3

WOD:

5 rounds for time of:

45 Double Unders

13 Pull-ups

Post loads and times to beyond the whiteboard.

Read more >

Strength:

Back squat, 5-5-5-5-5

WOD:

50-40-30-20-10 reps, for time of:

Med Ball Uneven Squat, 50/40 lbs

Machine Calorie, (40-32-24-16-8 for ladies)

Post loads and times to beyond the whiteboard.

Read more >

Midline:

Tabata Alternating Contralateral Dead Bug

Tabata R Side Plank

Tabata L Side Plank

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

WOD:

Every 1 min for 14 mins, alternating between:

Max rep Alternating Single Arm Russian Kettlebell Swings, 53/35 lbs

Max rep Candle Sticks

Post reps completed to beyond the whiteboard.

Read more >

Team Conditioning:

Complete as many rounds as possible in 12 mins of:

12/9 Echo Bike Calories

Suicide Sprint, 20 yd

WOD:

Complete as many rounds as possible in 14 mins of:

14 Alternating Lateral Single Leg Push Offs, 20/18 in

14 Russian Twists, 20/14 lbs

7 Feet Elevated Ring Rows

Post rounds to beyond the whiteboard.

Read more >

WOD:

Coe

10 rounds for time of:

10 Thrusters, 95/65 lbs

10 Ring Push-ups

Post times to beyond the whiteboard.

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

Read more >

Strength:

Hang squat snatch, 2-2-2-2-2-

WOD:

10 rounds for time of:

3 D-Ball Over Shoulders, AHAP

3 Bar Muscle-ups

Post loads and times to beyond the whiteboard:

Read more >

Speed:

In teams of 3-5, Complete as many rounds as possible in 13 mins of:

Sled Push High Handle, 220/150 lbs, 20 yd

WOD:

Complete as many rounds as possible in 13 mins of:

5 Dumbbell Push Press, 50/35 lbs

7 Box Jumps, 24/20 in

9 AbMat Sit-ups

Post rounds to beyond the whiteboard.

Read more >

Strength:

Sumo deadlift, 3-3-3-3-3

WOD:

Complete as many rounds as possible in 15 mins of:

15/12 Machine Calories

10 American Kettlebell Swings, 53/35 lbs

5 Pull-ups

Post loads and rounds to beyond the whiteboard.

Read more >

Strength:

Front rack lunge, 14-14-14-14-14

WOD:

10-9-8-7-6-5-4-3-2-1 reps, for time of:

Hang Squat Clean, 95/65 lbs

Bar Facing Burpee

Post loads and times to beyond the whiteboard.

Post loads and times to beyond the whiteboard.

Read more >