Workout Of The Day2021-07-21T19:24:33-04:00

WORKOUT OF THE DAY

CHECK OUT TODAY’S WOD

Thursday 9/16/21

Warm Up

3 Rounds
10 Push Ups
10 Air Squats
10 Ring Rows
10 Hollow Rocks
10 Supermans

Workout of the Day

For Time

10 Strict Press
15 Overhead Squats
20 Push Press
25 Front Squats
30 Push Jerks
35 Back Squats
95/65

Then

5-4-3-2-1 reps of
Deadlifts 315/205

After each round complete
1 Rope Climb

Wednesday 9/15/21

Warm Up

Row 500 meters
Then
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

15 Devil Press 30’s/20’s
30 Toes to Bar
45 Wall Ball Sit Ups 20/14
60 Weighted Walking Lunge Steps L+R=2
30’s/20’s
1000 meter Row
60 Weighted Walking Lunge Steps L+R=2
30’s/20’s
45 Wall Ball Sit Ups 20/14
30 Toes to Bar
15 Devil Press 30’s/20’s

Tuesday 9/14/21

Warm Up

3 Rounds
10 Dive Bombers
10 Step Ups each leg
10 Good Mornings 45/30
10 Knee Raises
100 Singles

Workout of the Day

For Time

21-18-15-12-9-6-3 reps of
Box Jumps 20″
Push Ups

10-9-8-7-6-5-4-3-2-1 reps of
A-Squats 3″ 53/35
Handstand Push Ups

3 rounds of
12 Overhead Squats 95/65
10 Ring Dips
30 Double Unders

Monday 9/13/21

Warm Up

2 Rounds
200 meter Run
10 Walking Lunge Steps each leg
10 Dead Bugs each side
10 Kang Squats 45/30
10 Ring Rows

1 Rep Max
Clean and Jerk

Workout of the Day

3 Rounds for Time of
Run 400 meters
21 Kettlebell Swings 53/35
12 Pull Ups
10 Clean and Jerks 135/95

Friday 9/10/21

Warm Up

3 Rounds
10 Deadlifts
10 Upright Rows
10 Shoulder Press
10 Back Squats
3 Curtis P’s

1 Rep Max
Split Clean

Workout of the Day

18 Hang Power Cleans 125/85
24 Wall Ball Shots 20/14
30 Jumping Pull Ups
36 Waling Lunge Steps L+R=2

2 Rounds
9 Hang Power Cleans
12 Wall Ball Shots
15 Jumping Pull Ups
18 Walking Lunge Steps

3 Rounds
6 Hang Power Cleans
8 Wall Ball Shots
10 Jumping Pull Ups
12 Walking Lunge Steps

Thursday 9/9/21

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

3 Cycles

AMRAP 3 minutes
3 Front Squats 115/75
5 Burpees
7 Bar Hops L+R=1

Rest 1 minute

Then

3 Rounds
50 Double Unders
50 Sit Ups

Then

500 meter Row
200 meter Farmer Carry 35’s/26’s
500 meter Row

Wednesday 9/8/21

Warm Up

3 Rounds

10 Step Ups each leg
10 Shoulder Taps
10 Floor Press 45/30
10 Glute Bridge
5 Strict Pull Ups

1 Rep Max
Power Clean

Workout of the Day

“Spartan 300″

For Time

25 Pull Ups
50 Deadlifts 135/95
50 Push Ups
50 Box Jumps 24”
50 Floor Wipers 135/95
50 Kettlebell Clean and Jerks 35/26
25 Pull Ups

Tuesday 9/7/21

Warm Up

3 Rounds
10 Walking Lunge Steps
10 Hollow Rocks
10 Kang Squats
10 Ring Row
10 Dive Bombers

Workout of the Day

For Time

21-5-9 reps of
Toes to Bar
Handstand Push Ups

Then

5 rounds of
10 Atomic Sit Ups 25lb plate
1 Rope Ascent

Then

20 Bear Complex 95/65

Every break complete
400 meter Run

Wednesday 9/3/21

Warm Up

Run 400 meters
Then
2 Rounds
10 Up Downs
10 Jumping Lunges each leg
10 Hypertensions
20 sec Sampson Stretch each side
20 sec Up Dog
20 sec Down Dog
20 sec Bar Hang

Workout of the Day

400 meter Run
Then
7 Rounds of
7 Chest to Bar Pull Ups
7 Ring Push Ups
14 Alternating Pistols
28 Double Unders
Then
400 meter Run

Thursday 9/2/21

Warm Up

Row 500 meters
3 Rounds
10 Jumping Air Squats
10 Hindu Push Ups
10 Alternating Dead Bugs
10 Supermans

Workout of the Day

For Time

21-15-9 reps of
Dumbbell Front Squats 30’s/20’s
Hang Power Snatch 75/55

Then

5 rounds of
9 Shoulder to Overhead 95/65
1 Rope Ascent

Then

75 Wall Ball Shots
500 meter Row