Workout of the Day

A.K.A The "WOD"

Thursday, April 9th 2020

Strength

Accumulate 400 meters Sandbag/Odd Object Carry (180/120)

Metcon

10 Rounds for Time
20 Med Ball Alt Box Step Ups (24in/20in)
10 Box Facing Burpees Over Box

Drop In

Wednesday, April 8th 2020

Strength

4 Rounds
0:30-0:40 Sec Chin Over Bar Hold
1 min Hollow Rock Hold
Rest 1 min between rounds

Metcon

AMRAP 9 MIN
3 (Strict) Pull-Ups
3 Alt Single Arm DB Thruster (sub jump squats to 8" above arm reach)
6 (Strict) Pull-Ups
6 Alt Single Arm DB Thruster (sub jump squats to 8" above arm reach)
9 (Strict) Pull-Ups
9 Alt Single Arm DB Thruster (sub jump squats to 8" above arm reach)
Etc.

Drop In

Tuesday, April 7th 2020

Warmup

3 Rounds
1 minute each leg warrior 3 hold
30 Jumping Jacks
6 Hindu Push-Ups

Strength

Single Leg RDLs
3 x 20 (each leg)
If you have KB or DB use weight
If Body Weight do 3 sec negatives

Metcon

For Time
800 meter run
20 Heavy Deadlifts (Use odd Object if Needed) - 245+/155+
20 (Strict) HSPUs
800 meter run
20 Heavy Deadlifts (Use odd Object if Needed) - 245+/155+
20 (Strict) HSPUs
800 meter run

Drop In

Monday, April 6th 2020

Warmup

3 Rounds
0:30 Sec Wall-Sit
20 Plank to Push Up
20 Jumping Lunges

Metcon

200405
AMRAP 18 MIN
20 Med Ball Squat Cleans
40 Lateral Bounds Over Ball
20 Ball Burpee Devil's Press

Cashout

2 Rounds
20 Straight Legged Dead Bugs
20 Knee to Elbow Planks
20 Superman Swimmers

Drop In

Friday, April 3rd 2020

Warmup

3 Rounds
30 jumps in place
1:00 HS Hold
10 Air Squats

Strength

RDLs
Single Leg Wall Assist RDL (non working leg at 90 deg on wall)
5 x 5 each leg
With 3 sec Negative


Metcon

4 Rounds
80 DU
12 Bench Dips
24 Air Squats
Rest 2 Min

Drop In

Thursday, April 2nd 2020

Warmup

3 Rounds

Metcon

200330

Metcon

AMRAP 15
22 Jumping Lunges
22 Hip Bridges
22 Mtn Climbers each side

Drop In

Wednesday, April 1st 2020

Warmup

3 Rounds
:45 Plank
12 Air Squats
12 Supermans

Metcon

EMOM 28
Min 1: 20 In and Out Squat Jumps
Min 2: 15 V Ups
Min 3: 15 Odd Object Swings (KB, wt. backpack, bag of salt, etc.)
Min 4: :45 Plank to Push Up

Cashout

Stretching
2 Min Childs Pose
2 Min Pigeon each Side
2 Min Frog Stretch


Drop In

Tuesday, March 31st 2020

Warmup

One Time Through
20 Shoulder Taps
10 Leg Swings ea leg (forward and backwards)
15 Toe Pulls
15 Quad Pulls

Strength

Handstand Holds
5 x 1:30 Holds

Metcon

5 Rounds For Time
400m Run
10 Strict Pull-Ups or Inverted Barbell/Table/Rings/TRX Row
20 Burpees

Drop In

Monday, March 30th 2020

Warmup

One Time Through
50 Body Weight Good Mornings
100 Mountain Climbers
50 No Push Up Burpees

Strength

Split Squats
5 x 8 each leg
3 sec Neg each rep

Metcon

For Time
20-19-18-17...2-1
Step Back Lunges
Sit Ups

Drop In

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