Category Archives: Workout of the Day

Thursday September 21, 2017

by Kristen September 21, 2017

Strength: Deadlift 4×6 DB bicep curl 4×6 3 sec lowering phase on each Wod: 15 min Amrap 15 wall balls 24/20 15 toes to bar

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Wednesday September 20, 2017

by Kristen September 20, 2017

Partner Wod 1600m run 250 air squats 1200m run 200 push ups 800m run 150 lunges 400m run 100 sit ups

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Tuesday September 18, 2017

by Kristen September 19, 2017

Strength: Back squat 4×6 Strict press 4×6 As heavy as possible with 3 second lowering phase Wod : 4 rounds 10 shoulder to overhead 135/95 10 Pull Ups 10 Burpees

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Monday September 18, 2017

by Kristen September 18, 2017

Bench press 4×6 Bent over row 4×6 As heavy as possible with 3 sec lowering phase with each rep Wod: 12 min Amrap 400m run 100 double unders 12 power clean 185/125

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Friday September 15, 2017

by Kristen September 15, 2017

Strength: Front squat 4×12 DB press 4×12 As heavy as possible Wod: 4 rounds 200m run 12 power clean 135/95 12 V ups

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Thursday September 14, 2017

by Kristen September 14, 2017

Deadlift 4×12 As heavy as possible Bicep curls 4×12 As heavy as possible Wod: Complete one round every 3 minutes until failure. Minimum 4 rounds 12 thrusters 95/65 12 pull ups

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Wednesday September 13, 2017

by Kristen September 13, 2017

Bench press 4×12 As heavy as possible Back squat 4×12 As heavy as possible 10 Min Amrap 8 Bent over row 95/65 8 Box jumps 24/20 8 Strict press 95/65

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Monday September 11, 2017

by Kristen September 11, 2017

Filthy Fifty • 50 Box jump, 24 inch box • 50 Jumping pull-ups • 50 Kettlebell swings, 1 pood • Walking Lunge, 50 steps • 50 Knees to elbows • 50 Push press, 45 pounds • 50 Back extensions • 50 Wall ball shots, 20 pound ball • 50 Burpees • 50 Double unders

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Friday September 8, 2017

by Kristen September 8, 2017

Strength: Front squat 4×10 DB press 4×10 As heavy as possible Wod: Power clean ladder 135/95 With a continuously running clock perform 1 power clean the first minute, 2 power cleans the second minute, 3 power cleans the third minute, and so on, continuing to add 1 each minute until you cannot complete the required […]

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Thursday September 7, 2017

by Kristen September 7, 2017

Strength: Super Set Deadlift 4×10 Bicep curl 4×10 As heavy as possible Wod: 4 rounds 400m run 12 shoulder to overhead 135/95

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