Workouts2019-08-14T15:10:22+00:00

FUNCTIONAL FITNESS WORKOUT OF THE DAY

WOD20210915

By |September 15th, 2021|

Mobilize, then: Ring Muscle-Up Endurance Every minute, on the minute, for 5 minutes: Minute 1: 6 Ring Muscle ups Minute 2: 5 Ring Muscle ups Minute 3: 4 Ring Muscle ups Minute 4: 3 Ring [...]

WOD20210914

By |September 14th, 2021|

Mobilize, then: A. Every 5 minutes, for 15 minutes (3 sets) for times: 20/15 Calories of Row or BikeErg 8 Knees-to-Elbows 12 Handstand Push-Ups* (55+: 10 reps) *if you can do these unbroken then try [...]

WOD20210913

By |September 13th, 2021|

Mobilize, then: Barbell Warm-Up (use an empty barbell) 60 Seconds of Front Rack Hold (alternate between arms and drive the elbows up as high as possible) 10 Barbell Front Squats with a 3 second pause [...]

WOD20210910

By |September 10th, 2021|

Mobilize, then: per side A. For 2 minutes, perform: Freestanding Handstand Marching x max reps *Rest as needed. Followed by. . . Every minute, on the minute, for 6 minutes (3 sets) of: Interval 1 [...]

WOD20210909

By |September 9th, 2021|

Mobilize, then: Skill Movement Primer Every 5 minutes, for 15 minutes (3 sets) for times: 20/15 Calories of Assault Bike 30 Seconds of Double Unders or Double-Under Practice 10 Strict Handstand Push-Ups* (55+: 3-5″ riser) [...]

WOD20210908

By |September 8th, 2021|

Mobilize, then: followed by… Rear Delt Warm Up Two sets of: Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees) Incline Y Raises x 10 reps @ 2121 [...]

WOD20210907

By |September 6th, 2021|

Mobilize, then: Skill Movement Primer Every 4 minutes, for 12 minutes, complete: 10 Calorie Assault Bike 8 Butterfly Pull-Ups (if you are working on butterfly pull-ups then don’t worry about ohw high you are getting [...]

WOD20210827

By |August 27th, 2021|

Mobilize, then: Movement Prep: Assault Bike (Legs Only) x 30 seconds Over/Under Barbell x 5 reps each direction Assault Bike (Arms Only) x 30 seconds Over/Under Barbell x 5 reps each direction Assault Bike x [...]

WOD20210824

By |August 24th, 2021|

Mobilize, then: Skill-Based Movement Primer Every 5 minutes, for 15 minutes (3 sets) for times: 20/15 Calories of Assault Bike 10 Toes-to-Bar 20 Single-Arm Dumbbell Overhead Squats (35-54: 50/35 lbs; 55+: 35/10 lbs – 10 [...]

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