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

FUNCTIONAL FITNESS WORKOUT OF THE DAY

WOD20211006

By |October 6th, 2021|

Mobilize, then: Rear Delt Warm Up Two sets of: Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees) Incline Y Raises x 10 reps @ 2121 (face down, [...]

WOD20211005

By |October 5th, 2021|

Mobilize, then: Every 5 minutes, for 15 minutes (3 sets) for times: 20/15 Calories of Assault Bike 30-50 Double Unders or 30 seconds of Double-Under Practice 10 Strict Handstand Push-Ups* (55+: 3-5″ riser) *if you [...]

WOD20211004

By |October 4th, 2021|

Mobilize, then: Transition Week: You guys are coming off a great cycle and hopefully many of you saw lots of improvements in not just your lifting but also your conditioning! We want you to take [...]

WOD20211001

By |October 1st, 2021|

Mobilize, then: 400 Meter EASY run and then … Plank with Forward Reach x 6-10 per arm Plank with Lateral Reach x 6-10 per arm Plank with Forward Taps x 6-10 per arm Plank with [...]

WOD20210929

By |September 29th, 2021|

Mobilize, then: A. If you have more than 5 or more unbroken ring muscle-ups then perform the following: Every minute, on the minute, for 12 minutes (3 sets) for max reps: Minute 1 – 15 [...]

WOD20210928

By |September 28th, 2021|

Mobilize, then: Skill-Based Movement Primer Every 5 minutes, for 15 minutes (3 sets) for times: 18/13 Calories of Assault Bike 8-12 Toes-to-Bar (fast and efficient) 10 Single-Arm Dumbbell Overhead Squats (35-54: 50/35 lbs; 55+: 35/25 [...]

WOD20210927

By |September 27th, 2021|

Mobilize, then: Skill Movement Primer Every 4 minutes, for 12 minutes, complete: 250 Meter Row or 500 Meter Bike Erg 10-50′ Handstand Walk If you don’t have handstand walks then please do one of the [...]

WOD20210922

By |September 22nd, 2021|

Mobilize, then: Rear Delt Warm Up Two sets of: Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees) Incline Y Raises x 10 reps @ 2121 (face down, [...]

WOD20210921

By |September 21st, 2021|

Mobilize, then: Skill Movement Primer Every 4 minutes, for 12 minutes (3 sets) for times: 30-50 Double-Unders (or 30-50 seconds Double-Under Practice) 10 Toes-to-Bar (practice a long and short kip) 10 Strict Handstand Push-Ups* (55+: [...]

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