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

FUNCTIONAL FITNESS WORKOUT OF THE DAY

WOD20210219

By |February 19th, 2021|

Mobilize, then: Every 30 seconds, for 2 minutes (2 sets) of: Interval 1 – Full Support Hold on Rings x 20 seconds Interval 2 – Catch Position Hold on Rings x 10 seconds Followed by. [...]

WOD20210217

By |February 17th, 2021|

Mobilize, then: Two Sets: 10 Calorie Assault Bike @ medium pace 10 Bird Dogs 10 Dead Bugs 3-5 Dragon Flags A. Deadlift *Set 1 – 8 reps @ 50% *Set 2 – 6 reps @ [...]

WOD20210216

By |February 16th, 2021|

Mobilize, then: Barbell Warm-Up (use an empty barbell and focus on positioning) 5 Clean Pulls 5 Muscle Cleans 5 Front Squats 5 Sotts Presses 5 Hang Clean + Power Jerk 5 Clean & Split Jerk [...]

WOD20210215

By |February 15th, 2021|

Mobilize, then: Implementing nasal breathing, perform:* Assault Bike x 2 minutes Over/Under Barbell x 5 reps in each direction Assault Bike x 90 seconds Barbell Front Squat x 10 reps Assault Bike x 60 seconds [...]

WOD20210212

By |February 12th, 2021|

Mobilize, then: and then … CrossOver Symmetry CrossOver Symmetry Rows x 10 reps (medium to heavy band) CrossOver Symmetry Reverse Flys x 10 reps (light band) CrossOver Symmetry Pull Downs x 10 reps (medium to [...]

WOD20210210

By |February 10th, 2021|

Mobilize, then: Gymnastic Skills Warm-Up Two-Three sets, not for time, of: 30-60 Seconds Practice on Double-Unders 20 Freestanding Handstand Marches* 5 Large Ring Swings 5 Strict Pull-Ups *It doesn’t matter if you have mastered this [...]

WOD20210209

By |February 9th, 2021|

Mobilize, then: A. Every 90 seconds, for 9 minutes (6 sets): 2 Hang Clean + 1 Jerk Start at 50% of your 1-RM and build to today’s heavy. B. 35-49: Three sets for times of: [...]

WOD20210208

By |February 8th, 2021|

Mobilize, then: Three sets of: 200 Meter Run Front Rack Kettlebell Squat + Single-Arm Press x 5 reps (right arm)* Front Rack Kettlebell Squat + Single-Arm Press x 5 reps (left arm) *Weight is athletes [...]

WOD20210205

By |February 5th, 2021|

Mobilize, then: Barbell Warm-Up With an empty barbell, complete: Two sets of: 3 Front Squats 3 Strict Presses 3 Push Presses 3 Push Jerks 3 Split Jerks Focus on hitting each position with purpose and [...]

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