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

FUNCTIONAL FITNESS WORKOUT OF THE DAY

WOD20211130

By |November 30th, 2021|

Mobilize, then: Two sets of: Hollow Body Swings x 10 reps Single Arm Circles x 10 forward/backward Ring-Rows x 10 reps A. Ring Muscle-Up Progressions – Every 10 seconds, for 60 seconds (6 sets) of: [...]

WOD20211129

By |November 29th, 2021|

Mobilize, then: Warm-Up Primer Two rounds at 70-75% effort of: 400 Meter Run or 500 Meter Row 6-8 Windmills (right side) 10 Goat Bag Swings 6-8 Windmills (left side) 15 Russian Kettebell Swings (heavy) 6-8 [...]

WOD20211119

By |November 19th, 2021|

Mobilize, then: position 3 (repeat on opposite leg) A. Every minute, on the minute, for 5 minutes: Front Squat *Set 1 – 2 reps @ 60% *Set 2 – 2 reps @ 65% *Set 3 [...]

WOD20211117

By |November 17th, 2021|

Mobilize, then: Warm-Up Prep Two rounds at 70-80% effort of: 10/7 Calorie Bike OR 200 Meter Jog 25 Banded Good Mornings 20 Banded Face Pulls 15 Single-Leg Hip Bridges (each leg) 10 Supine Ring Rows [...]

WOD20211116

By |November 16th, 2021|

Mobilize, then: A. Strict Ring Muscle-Up Progressions – Every 30 seconds, for 3 minutes (2 sets) of: Interval 1 – Extensor Stretch for False Grip x 20 seconds Interval 2 – False Grip Static Hang [...]

WOD20211115

By |November 15th, 2021|

Mobilize, then: Warm-Up Prep Two rounds at 70-75% effort of: 15/12 Calorie Bike/Row/SkiErg 5 Strict Pull-Ups 10 Suitcase Deadlift (left) 100′ Suitcase Carry 10 Suitcase Deadlift (right) 100′ Suitcase Carry A. Every 90 seconds, for [...]

WOD20211112

By |November 12th, 2021|

Mobilize, then: For 6 minutes, at an easy pace, complete: Assault Bike x 15 calories Over/Under Barbell x 5 reps each side A. Five sets of: Front Squat x 2 reps @ 85-90% Rest 2-3 [...]

WOD20211110

By |November 10th, 2021|

Mobilize, then: Warm-Up Primer Three rounds at 65-70% effort of: 400 Meter Run 5 Dumbbell Cuban Press 60 second Plank Hold from Elbows 10 Bird Dogs per side 10 Empty Barbell Good Mornings A. Six [...]

WOD20211109

By |November 9th, 2021|

Mobilize, then: Two sets of: Hollow Body Swings x 10 reps Single Arm Circles x 10 forward/backward Ring-Rows x 10 reps A. One set of: Ring Muscle-Up Reverse Pull-Up x 15 reps followed by . [...]

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