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Workout of the Day – Friday 1/16/15
FOR FUN AND SKILL BUILDING: 2 Rope Climbs 8 Ring-dips 8 Dumbbell Bent-Over Rows 8 Dumbbell Presses 500 m RowFiled under: WODs Tagged: dumbbell bent-over row, dumbbell push-press, ring-dips, rope climb
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Workout of the Day – Monday 1/26/15
BENT-OVER ROW: 5 – 5 – 5 then Bench Press: 5 – 5 – (5 – 5 – 5) then AMRAP 8:00 10 Ring-Rows 10 Dumbbell Push Press 20 Double-Unders Filed under: lifting, WODs Tagged: AMRAP, bench press, bent-over...
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Workout of the Day – Tuesday 4/7/15
BENT-OVER ROW: 12 – 12 – 12 then Bench Press: 8 – 8 – 8 – 8 then Four Rounds for Time of: 10 Ring-dips 10 Dumbbell Push Press 20 Double-UndersFiled under: lifting, WODs Tagged: bench press,...
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Workout of the Day – Friday 9/4/15
WALL WALK-UPS: 3 – 3 – 3 then Split Jerk: 2 – 2 – 2 – 2 then Five Rounds For Fitness of: 10 Hollow Rock 10 Dumbbell Push Press 10 Dumbbell Lunges 25 Double-UndersFiled under: lifting, WODs Tagged:...
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Workout of the Day – Wednesday 9/16/15
PRESS COMPLEX: 1 Overhead Press + 2 Push Press + 3 Split Jerk Find 1 rep max then AMRAP in 12:00 of: 2 Medicine ball Runs (sidewalk and back x2) 4 Weighted Pull-ups 8 Dumbbell Push Press 16 Kettlebell...
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Workout of the Day – Wednesday 12/16/15
DUMBBELL BENCH PRESS: 12 – 12 – 12 then “The Krimmel Krunch 2.0” 6 Rounds for Time of: 6 dumbbell Push Press 8 Ring Dips 19 AbMat Sit-ups (20 min limit)Filed under: lifting, WODs Tagged: abmat...
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Workout of the Day – Tuesday 3/15/16
SPLIT JERK: 2 – 2 – 2 – 2 – 2 then AMRAP in 10:00 of: 10 Pull-ups 10 Burpees 10 Dumbbell Push Press Extra Credit Bent-Over Rows: 3 X 8 then 75 AbMat Sit-upsFiled under: lifting, WODs Tagged: abmat...
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Workout of the Day – Thursday 5/19/16
SPLIT JERK: 2 – 2 – 2 – 2 – 2 then Front Squats: 2 – 2 – 2 – 2 – 2 then AMRAP in 5 min of: 10 Dumbbell Step-ups (24″/18″) 5 Burpees 10 Dumbbell Push Press Extra Credit 30 Toes-to-Bar 30 AbMat Sit-ups...
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Workout of the Day – Tuesday 7/26/16
FRONT SQUAT: 3 sec pause at the bottom of each squat 2 – 2 – 2 – 2 – 2 then EMOM for 10 min of: even min: 8 Dumbbell Push Press odd min: 16 Wall Ball Extra Credit For Time: 100 AbMat Sit-upsFiled...
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Workout of the Day – Tuesday 8/16/16
HANDSTAND SKILLS then Overhead Press: 3 – 3 – 3 – 3 – 3 then AMRAP in 12 min of: 8 Dumbbell Push Press (35/25) 10 Goblet Squats (53/35) 12 Toes-to-Bar WOD results are lost and gone forever.Filed...
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Workout of the Day – Friday 11/18/16
HANG POWER STANCH: 3 – 3 – 3 – 3 – 3 Max set Overhead Squats on last rep of last set. then 5 Rounds for Time of: 6 Dumbbell Renegade Rows 6 Dumbbell Hang Squat Cleans 6 Dumbbell Push Press Extra...
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Workout of the Day – Thursday 12/1/16
CLEAN & JERK: 2 – 2 – 2 – 2 – 2 then AMRAP in 10 min of: 7 Deadlifts (225/155) 5 Handstand Push-ups or Dumbbell Push Press 3 Muscle-ups or 5 Transitions + 5 Push-upsFiled under: lifting, WODs...
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Workout of the Day – Wednesday 2/15/17
HANDSTAND SKILLS: Handstand Push-ups: 4 X 3 or 20 sec Handstand hold X 4 then 1 Hang Power Snatch + 2 Overhead Squats: Find heavy single then 4 Rounds for time of: 5 Hang Power Cleans (115/105) 10...
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Workout of the Day – Friday 3/31/17
BANDED FRONT LEVER: 4 X :10 then Overhead Press: 3 – 3 – 3 – 3 then Ascending Ladder for 6 min of: 2 – 4 – 6 – 8 – 10 – 14… Front Squats (135/95) Kettlebell Swings – American (53/35) Extra Credit 15...
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Workout of the Day – Sunday 4/16/17
“THE EXERCISER (EASTER) BUNNY 2017” In teams of 3 Find AMEggsAP and do the Exercise corresponding to the number in the egg. 50 Partner Deadlifts (305) 400 m Team Run 25 Synchronized Pull-ups 30...
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Workout of the Day – Sunday 6/11/17
TWO ROUNDS FOR TIME OF: 500 m Row 10 Dumbbell Push Press (35s/20s) 15 AbMat sit-ups 20 DB Box Step-ups (35s/20s) 15 AbMat Sit-ups 10 Dumbbell Push Press (35s/20s) then Clean Pulls 5 – 3 – 3 – 1 – 1 –...
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Workout of the Day – Tuesday 7/4/17
HAPPY 4th OF JULY! Team WOD: Teams of 3 Pull Exercises from Red, White, and Blue Balloons and Complete as Many as Possible in 20 min: 2 people work while 1 rests Exercises: 50 Partner Deadlifts (225)...
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Workout of the Day – Thursday 8/10/17
ROW SPRINTS: 150 m Row rest 1 min X 5 then 2 Rounds for Time of: 5 Deadlifts (60% of 1 rep max) 20 AbMat Sit-ups 5 Handstand Push-ups or Heavy Dumbbell Push Press 20 AbMat Sit-ups 5 Burpess 20 AbMat...
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Workout of the Day – Tuesday 8/15/17
BENT-OVER ROW: 5 – 5 – 5 – 5 – 5 then Push Jerk: 3 – 3 – 3 – 3 then For Time: 500 m Row 10 Dumbbell Push Press 20 AbMat Sit-ups 30 Box Jumps 40 Mountain Climbers 30 Push-ups 20 AbMat Sit-ups 10...
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