Workout of the Day

Strength:

Zercher Squat 5-5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

WOD:

Complete as many rounds as possible in 13 mins of:
5 Ring Dips
10 Split Jumps
10 AbMat Sit-ups

Post loads and rounds to beyond the whiteboard.

Read more >

Midline:

For quality:
Wall Handstand Hold, 2 mins
Static Pull Up Hang, 3 mins
Plank Hold, 4 mins

WOD:

3 rounds for time of:
75 Double Unders
25 Medicine Ball Slams, 50/40 lbs
10 Candlesticks

Post times to beyond the whiteboard.

Read more >

Conditioning:

Complete as many rounds as possible in 13 mins of:
max rep Echo Bike Calories, 30 secs
Rest 30 secs

WOD:

Complete as many rounds as possible in 15 mins of:
5 Toes-to-bars
10 Cossack Squats
10 Grappling Sit Throughs

Post calories and rounds to beyond the whiteboard.

Read more >

WOD:

Whitten

5 rounds for time of:
22 Kettlebell Swings, 2/1.5 pood
22 Box Jumps, 24/20 in
Run, 400 m
22 Burpees
22 Wall Balls, 20/14 lbs, 10/9 ft

Post times to beyond the whiteboard.

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

Read more >

Strength:

Hang Squat Snatch 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets

WOD:

4 rounds for time of:
9 D-Ball Over Shoulders, 100/70 lbs
21 Push-ups

Post loads and times to beyond the whiteboard.

Read more >

Midline:

Tabata Deadbug
Tabata Russian Twist, 20/14 lbs
Tabata Deadbug

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:

“The Gazelle”

AMRAP, 20 minutes:

Max strict pull-ups

600 meter run

35 air squats

Post reps and rounds to beyond the whiteboard.

Read more >

Stength:

Power Clean + 2 Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

WOD:

3 rounds for time of:
21/15 Machine Calories
7 Power Clean & Jerks, 155/105 lbs

Post loads and times to beyond the whiteboard.

Read more >

Strength:

Back Squat/Box jump, 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

WOD:

Complete as many rounds as possible in 12 mins of:
12 American Kettlebell Swings, 53/35 lbs
12 Front Rack Lunges, 53/35 lbs
12 Burpees

Post loads and rounds to beyond the whiteboard.

Read more >

Team Speed:

In teams of 3-5, complete as much distance as possible in 100m increments:

Complete as many rounds as possible in 14 mins of:
Assault Runner, 100 m*

*log fastest individual 100m sprint

WOD:

4 rounds for time of:
12 Feet Elevated Ring Rows
16 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in

Post times to beyond the whiteboard.

Read more >

Midline:

For quality:
50 Evil Wheels, pick load

WOD:

4 rounds for time of:
15/12 Machine Calories
12 Hang Power Cleans, 135/95 lbs

Post times to beyond the whiteboard.

Read more >