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

FUNCTIONAL FITNESS WORKOUT OF THE DAY

WOD20210616

By |June 16th, 2021|

Mobilize, then: Skill Development Warm-Up Every minute, on the minute, for 3 minutes (3 sets) of: 5 Half Pull-Ups 5 Baby Butterfly Pull-Ups and then … Three sets for times of: 20/15 Calories Assault Bike [...]

WOD20210615

By |June 15th, 2021|

Mobilize, then: A. Build to today’s heavy complex of… 1 Pause Front Squat + 2 Front Squats For the Pause Front Squat, slow 3 second descent, 3 second pause, then up as quickly as you [...]

WOD20210614

By |June 14th, 2021|

Mobilize, then: Skill-Based Movement Primer Every 5 minutes, for 15 minutes (3 sets) for times: 20/15 Calories of Rogue Echo Bike or Assault Bike 10 Bar-Facing Burpees (FAST AS POSSIBLE) 3-6 Strict Handstand Push-Up to [...]

WOD20210611

By |June 11th, 2021|

Mobilize, then: Skill-Based Movement Primer Every 6 minutes, for 18 minutes (3 sets) for times: 300 Meters on Assault Runner or 400 Meter Run 10 Power Snatches (75-115/55-75 lbs) Wall Walk + 10 Nose to [...]

WOD20210609

By |June 9th, 2021|

Mobilize, then: One-Two sets of: Large Ring Swings x 5 reps Snap Pulls x 5 reps Skill-Based Movement Primer Three sets for times of: 25/17 Calories of Rowing 3 x Ring Work of your choice* [...]

WOD20210608

By |June 8th, 2021|

Mobilize, then: One set of: Leg Lift Over Object x 5 passes each direction (sit with your back against the wall and legs straight. Place a small object, about 6” high, on the floor. Keeping [...]

WOD20210607

By |June 7th, 2021|

Mobilize, then: Skill-Based Movement Primer Every 3 minutes, for 9 minutes (3 sets) for times: 12/7 Calories of Rogue Echo Bike or Assault Bike 1 Legless Rope Climb + Rope Climb 1-3 Strict Handstand Push-Up [...]

WOD20210604

By |June 4th, 2021|

Mobilize, then: Skill-Based Movement Primer Every 5 minutes, for 15 minutes (3 sets) for times: 400 Meter Run 10 Power Snatches (75-115/55-75 lbs) 8 Overhead Squats 10 Handstand Marching Attempts A. Every 2 minutes, for [...]

WOD20210602

By |June 2nd, 2021|

Mobilize, then: Three sets for times of: 25/17 Calories of Rowing 3 x Ring Work of your choice* 6 Clusters (75-135/55-95 lbs) 6-8 Bar Work of your choice** Rest 2 minutes * Ring Muscle-Up Ring [...]

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