Workouts2019-06-25T13:57:52+00:00

FUNCTIONAL FITNESS WORKOUT OF THE DAY

WOD20190701

By |June 30th, 2019|

Mobilize, then: 500 m row 5 inchworms 10 T2B 15 ohs (empty barbell) A.) every 2 for 12 3 position snatch (high hang/mid hang/patella) @65-70% B.) 3 rounds for time: 400 m run 8 strict [...]

WOD20190628

By |June 27th, 2019|

Mobilize, then: Crossover symmetry activation A. Bench Press Set 1 – 3 reps @ 85% Set 2-3 – 2 reps @ 90% Set 4 – 1 rep @ 95% Set 5-6 – 8 reps @ [...]

WOD20190627

By |June 26th, 2019|

Mobilize, then: Every minute, on the minute, for 6 minutes: Interval 1 – Air chair swings x 4 reps Interval 2 – box jumpsx 6 reps If you have Bar Muscle-Ups then rest until the [...]

WOD20190625

By |June 25th, 2019|

Mobilize, then: (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 A. Every [...]

WOD20190624

By |June 23rd, 2019|

Mobilize, then: 20 reverse snow angels 15 banded air squats (band around knees) 10 ohs w/empty barbell 5 snatch grip push press w/empty barbell A. Every 2 minutes, for 12 minutes, complete (6 sets): Snatch [...]

WOD20190621

By |June 20th, 2019|

Mobilize, then: Three sets of: Bear Crawl x 15 seconds forward Bear Crawl x 15 seconds backward Suitcase Carry x 50′ feet each arm (Keep the shoulders square – no leaning) A. Bench Press Set [...]

WOD20190620

By |June 19th, 2019|

Mobilize, then: Crossover symmetry activation A) emom 6 (alt) 1) 3 air chair swings (drive knees to bar) 2) 3-5 strict ring dips *rest 2 minutes Emom 6 (alt) 1)3-5 bar muscle ups 2)3-5 box [...]

WOD20190618

By |June 18th, 2019|

Mobilize, then: :40 sec side plank (each side) 20 monster walks banded 20 lateral steps banded (each) 20 kicks (to box) 20 mountain climbers A. Every 2 minutes, for 12 minutes (6 sets): Clean lift-off [...]

WOD20190617

By |June 16th, 2019|

Mobilize, then: CS activation A.) Every 2 for 12 (6 sets) Snatch lift-off (to kneecap) + snatch *start at 65% and build B.) 6 x 2 back squat @80-85% * rest as needed C.) 3 [...]

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