WOD

Each class runs for 1 hour. The classes will begin with a warm-up (as well as mobility) that leads into skill and/or strength work prior to the “Workout of the Day”.

Friday 5/29/20

Friday 5/29/20

Part 1:
EMOM 8
:30-:45 Handstand Hold (or plank hold)
10-16 Alternating Pistols

Rest 5:00

Part 2:
*2 Rounds*
AMRAP 2: Max Effort Front Squats (135/95)
Rest 1:00
AMRAP 2: Max Effort Push Jerks
Rest 1:00
AMRAP 2: Max Effort Squat Clean Thrusters
Rest 3:00 Between rounds

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Thursday 5/28/20

Thursday 5/28/20

For Time:
21-18-15-12-9-6-3
T2B
DL (185/125)
*Complete 30 Double Unders after each round, ending on DU

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Wednesday 5/27/20

Wednesday 5/27/20

Part 1:
EMOM 8
1 Hang Power Snatch + 1 OHS
1 Power Snatch + 1 OHS
1 Squat Snatch + OHS

*All 6 movements are completed in 1 minute
*70-75% of 1RM Squat Snatch
*You can reset at the bottom between snatches

Rest 5:00

Part 2:
AMRAP 15
5 Power Snatches (95/65)
10 OHS
15 Lateral Burpees Over Bar

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Tuesday 5/26/20

Tuesday 5/26/20

“Brixley”
AMRAP 10
10 Dumbbell Thrusters (50/35)
10 Russian KBS (70/53)
10 Box Step-Ups Jump-downs (24”/20”)

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Monday 5/25/20

Monday 5/25/20

Happy Memorial Day Rail Trailers!!

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

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Wednesday 5/20/20

Wednesday 5/20/20

Limited Equipment

AMRAP15
1 Mile Run
In remaining time

AMRAP Strict “Cindy”

Rest 3 minutes

AMRAP10
800m Run
In remaining time

AMRAP
“Cindy”

– If you plan on doing Murph with a vest, wear it- Modify each round of Cindy to
5 Sit-ups
10 Push ups
15 Air Squats

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Tuesday 5/19/20

Tuesday 5/19/20

Limited Equipment

AMRAP10
10 DB Sumo Deadlift High Pull
10 Lateral Burpees over DB

Strength/Accessory: 3 Sets
45 – 60sec Hollow Hold
10 Single Leg Deadlifts per side
45 – 60 Side Plank – per side

– If you have a barbell use 95/65

– The goal is 6+ rounds

No Equipment

AMRAP10
12 Jumping Lunges – alternating
10 Burpees

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Monday 5/18/20

Monday 5/18/20

Limited Equipment

Strength: EMOM x 8
Minute 1: 3 Goblet Squats (10 sec eccentric)
Minute 2: 5 Z Press – per am

Conditioning: Teams of 2
4 Rounds (each)

10 DB Thrusters R
200m Sprint
10 DB Thrusters L

*Complete 1 whole round then switch*

– Each round should be under 2 minutes and each set of thrusters should be unbroken

– Substitutes for 200m Sprint – 250m Row, 75 Double Unders

– The goal is to use a DB or KB, if only have a barbell, complete 7 reps before and after the run

– Z Press

https://www.youtube.com/watch?v=Ib-8BOyAgTQStrength: EMOM x 8
Minute 1: 3 Air Squats (10 sec eccentric)
Minute 2: 5 Push-Ups (3 sec eccentric)

No Equipment

Conditioning: Teams of 2
4 Rounds (each)

10 Jumping Squats
200m Sprint
10 Jumping Squats

*Complete 1 whole round then switch*

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Saturday 5/23/20

Saturday 5/23/20

Limited Equipment

40 DB Box Step-ups
40 Alternating DB Clean + Jerk
40 DB Thruster or 40 Wall Balls

*Every minute on the minute, complete 5 Burpees*
*Switch arm every 10 reps on Thruster*

No Equipment

50 Chair Step-ups
50 Chair Dips
50 Jumping Squats

*Every minute on the minute, complete 5 Burpees*

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Sunday 5/24/20

Sunday 5/24/20

Limited Equipment

3 Rounds:
10 Lateral Box Step Ups or 10 Cossack Squat – per side
10 Single Leg Hip Bridge – per side
10 Upright Row – per side

No Equipment

AMRAP10
400m Run
20 Alternating Leg V-ups

– If you plan on doing Murph tomorrow, take today to rest or complete workout at 75%

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