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

FUNCTIONAL FITNESS WORKOUT OF THE DAY

WOD20200228

By |February 28th, 2020|

Mobilize, then: Gymnastics Conditioning Every minute, on the minute, for 15 minutes (3 sets): Minute 1 – 45 seconds of Ski Erg or Assault Bike Minute 2 – 30 seconds of Alternating Pistols Minute 3 [...]

WOD20200226-27

By |February 26th, 2020|

Wednesday and Thursday programming below: if only coming one day you can pick or mix and match what you would like to do. Wednesday: A) for time: 30 strict deficit hspu or 50 kipping hspu [...]

WOD20200225

By |February 24th, 2020|

Mobilize, then: CS activation, then: 2 sets of: 5 barbell good mornings 5 barbell thrusters :30 sec plank Clean & Jerk Progressions Every 2 minutes, for 12 minutes (6 sets): Slow Pull Clean + Jerk [...]

WOD20200224

By |February 23rd, 2020|

Mobilize, then: Tabata Warm-Up x 3 sets: 20 seconds of Banded Squats 10 seconds of Rest 20 seconds of Plank Walks 10 seconds of Rest 20 seconds of Tuck Jumps 10 seconds of Rest 20 [...]

WOD20200221

By |February 21st, 2020|

Mobilize, then: A.) Three sets, not for time, of: 500 Meter Row 1 Legless Rope Climb 2 Rope Climbs 30-50′ Handstand Walk 30 seconds L-Sit Hold Rest 90 seconds B. Every 2 minutes, for 10 [...]

WOD20200219-20

By |February 19th, 2020|

Wednesday conditioning workout: (Thursday is below) Every 8 for 32min (4 rounds) 25/20 cal bike 20/15 cal ski erg 15 t2b 10 deadlifts 225/155 Thursday: Mobilize, then: 20 each of: Banded monster walks Banded lateral [...]

WOD20200218

By |February 18th, 2020|

Mobilize, then: Two sets of: 60 Seconds Row 30 Seconds Reach Thrus 30 Seconds Prone Plank Hold 60 Seconds Assault Bike 30 Seconds Banded Good Mornings 30 Seconds Squat Rocks (focus on getting as much [...]

WOD20200217

By |February 16th, 2020|

Mobilize, then: Barbell Complex (complete 2 sets and use an empty barbell) Barbell Muscle Snatch x 3 reps Snatch Balance x 6 reps Overhead Squats x 9 reps (hold 2 seconds at the bottom of [...]

WOD20200214

By |February 14th, 2020|

Mobilize, then: 3 sets: 5 box jumps 5 inch worms 10 reverse snow angels 10 v-ups A) spend 10 minutes building to heavy ish OHS B.) 3 rounds for time: 500 m row 12 OHS [...]

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