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

FUNCTIONAL FITNESS WORKOUT OF THE DAY

WOD20200710

By |July 10th, 2020|

Mobilize, then: A) EMOM 10 2-4 strict hspu B) 12 minutes to build to a heavy power clean C) For time: 25 Pull-Ups 30/25 Calorie Assault Bike 100 Double-Unders 30/25 Calorie Assault Bike 25 Pull-Ups [...]

WOD20200708-09

By |July 8th, 2020|

Wednesday: (Thursday below!)Mobilize, then: Deadlift Progressions Every 3 minutes, for 15 minutes, complete (5 sets): Deadlift x 5 reps @ 75% of 1-rm Conditioning: Assault Bike/Run + Toes-to-Bar + BBJO + Power Cleans 35-54: Every [...]

WOD20200707

By |July 6th, 2020|

Mobilize, then: Crossover Symmetry activation, then: Warm-Up Flow Two sets of: 40/30 Calorie Assault Bike Thrusters x 25 reps (empty barbell) Toes-to-Bar x 10 reps Breathe exclusively through your nose throughout this entire portion. If [...]

WOD20200706

By |July 5th, 2020|

Mobilize, then: For movement flow: Two sets, not for time, of: 5 Hawaiian Squats Per Side 10 Banded Shoulder Pass Thrus 10 Banded Overhead Squats – slow and controlled (pull band apart so there is [...]

WOD20200701-02

By |June 30th, 2020|

Wednesday Conditioning: Every 8 minutes, for 32 minutes, complete (4 sets): Row 1,000 meters 15 Toes-to-Bar 8 Back Squats (185/135 lbs)* Thursday: Two sets of: Medicine Ball Hamstring Curls x 10 reps Hollow/Superman Swings on [...]

WOD20200630

By |June 30th, 2020|

Mobilize, then: Warm-Up Flow Every 6 minutes, for 18 minutes (3 sets): 22/15 Calorie Assault Bike or Bike Erg 300 Meter Row or Ski-Erg 10/7 Calorie Assault Bike or Bike Erg Breathe exclusively through your [...]

WOD20200629

By |June 27th, 2020|

Mobilize, then: Two sets of: Right Single Arm Kettlebell Swings x 10 reps Right Single Arm Kettlebell Push Press x 10 reps Left Single Arm Kettlebell Swings x 10 reps Left Single Arm Kettlebell Push [...]

WOD20200626

By |June 26th, 2020|

Mobilize, then: Two sets of: 30 Seconds Banded Lateral Walk (right) 30 Seconds Banded Lateral Walk (left) 30 Seconds Banded Monster Walk (forward) 30 Seconds Banded Monster Walk (backward) 30 Seconds Banded Good Mornings 30 [...]

WOD20200624-25

By |June 23rd, 2020|

Wednesday conditioning: Mobilize, then: 3 sets of: Plank with forward reach x10+ side reach x10 5 inchworms 15 Russian kb swings Every 10 min for 30 min 40/30 cal assault bike 4/3 rope climbs 400 [...]

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