WORKOUT OF THE DAY
CHECK OUT TODAY’S WOD
Friday 2/26/21
Warm Up
3 Rounds
10 Jumping Lunges each leg
10 Shoulder Taps
10 Alternating Dead Bugs
10 Good Mornings 45/30
10 Ring Rows
Workout of the Day
AMRAP 9 minutes
500m Row
15 Bench Press 135/65
Rest 3 minutes
AMRAP 9 minutes
400m Run
15 Overhead Squats 95/65
Thursday 2/25/21
Warm Up
3 Rounds
10 Kettlebell Pull Overs
10 Kettlebell Halos
10 Kettlebell Around the Worlds
10 Kettlebell Figure Eights
10 Kettlebell Windmills
Workout of the Day
For Time
10-9-8-7-6-5-4-3-2-1 reps of
Dumbbell Ground to Overhead Left
Dumbbell Ground to Overhead Right
50/35
After each round complete
30 Sit Ups
Wednesday 2/24/21
Warm Up
400 meter Run
Then 3 Rounds
10 Grasshoppers
10 Leg Raises
10 Alternating Dead Bugs
2 Bear Complex 45/30
2 Inch Worms
20 sec Up Dog
20 sec Down Dog
Workout of the Day
5 Rounds for Time of
10 Thrusters 95/65
10 Burpees
Cash Out
2000 meter Row
Tuesday 2/23/21
Warm Up
3 Rounds
10 Air Squats
10 Hollow Rocks
10 Superman
10 Up Downs
20 sec Sampson Stretch each side
Workout of the Day
21-15-9 Reps for Time of
Ring Dips
Chest to Bar Pull Ups
Rest 3 minutes
21-15-9 Reps for Time of
Handstand Push Ups
Toes to Bar
Monday 2/22/21
Workout of the Day
“The Chief”
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Friday 2/19/21
8 a.m. class is canceled.
Workout of the Day
For Time
75 Sit Ups
75 Ring Rows
800 meter Run
50 Sit Ups
50 Ring Rows
800 meter Run
25 Sit Ups
25 Ring Rows
Thursday 2/18/21
Warm Up
3 Rounds
10 Kettlebell Pull Overs
10 Kettlebell Halos
10 Kettlebell Around the Worlds
10 Kettlebell Figure Eights
10 Kettlebell Windmills
Workout of the Day
5 Cycles
AMRAP 3 minutes
7 Handstand Push Ups
14 A-Squats 3″ 26/15
21 Hollow Rocks
Rest 1 minute
Wednesday 2/17/21
Workout of the Day
Athletes must lift a barbell ground-to-overhead, any way they wish, to accumulate 7000 lbs. / 5000 lbs. Athletes can choose from the following weight/rep combinations:
Men
155 lbs. x 46 reps
135 lbs. x 52 reps
95 lbs. x 74 reps
75 lbs. x 94 reps
Women
100 lbs. x 50 reps
85 lbs. x 59 reps
65 lbs. x 77 reps
55 lbs. x 91 reps
Tuesday 2/16/21
Workout of the Day
For Time
5 Burpee Box Jumps 20″
10 Pull Ups
5 Burpee Box Jumps 20″
15 Kettlebell Swings 53/35
10 Pull Ups
5 Burpee Box Jumps 20″
20 V-Twists L+R=1 45/35
15 Kettlebell Swings 53/35
10 Pull Ups
5 Burpee Box Jumps 20″
25 Ring Push Ups
20 V-Twists L+R=1 45/35
15 Kettlebell Swings 53/35
10 Pull Ups
5 Burpee Box Jumps 20″
30 Overhead Walking Lunge Steps L+R=1 45/35
25 Ring Push Ups
20 V-Twists L+R=1 45/35
15 Kettlebell Swings 53/35
10 Pull Ups
5 Burpee Box Jumps 20″
Monday 2/15/21
Workout of the Day
“Linda”
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.