WOD for 6.1.20 Workout Of The Day Bouchard Beep Endurance Test (AMRAP – Rounds and Reps) Every Minute On The Minute For As Long As Possible Complete 9 KB Swings or DB Hang Snatch 7 Goblet Squats 5 Burpees When you can no longer complete the work in the 1:00 window you are done. DO …
WOD for 5.30.20 Workout Of The Day Metcon (AMRAP – Rounds and Reps) AMRAP x 30 30 Burpees 400m Backwards Run 50 Sit-Ups 400m Forwards Run
WOD for 5.29.20 Warm-up Warm-up AMRAP x 5 3 Inch Worms 6 Air Squats 9 V-Ups Workout Of The Day Metcon (Time) 6 Rounds For Time, Rest 1:00 b/t each round 9 Toes To Bar 7 Squat Cleans (135/95 lbs) 5 Push Jerks (135/95lbs) Social Distancing WOD Metcon (Time) 3 Sets Of AMRAP x 5 …
WOD for 5.28.20 Warm-up KStar Pre-Squat Hip Opener Strength Front Squat (EMOM x 8 x 2 Front Squats @ 85% of 1RM) Accessory Work (Optional) Metcon 3 x 10 Romanian Deadlifts 10 Bent Over Rows 10 Single Leg Hip Thrust/side Social Distancing WOD Warm-up 5 Rounds For Time 100m Walking Lunge EMOM do 6 V-Ups. …
WOD for 5.27.20 Warm-up Burgener Warm-up BURGENER WARM-UP: 1. Down and "Finish" 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2", 4", 6" 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance with a …
WOD for 5.26.20 Warm-up Warm-up A) 3:00 of Row/Ski Erg/Air Bike with nasal breathing only B) 3x 10 Passthroughs 10 Kang Squats w/PVC 5/side Cossack Squat 1/Knee Hug Lunge to Worlds Greatest Stretch Strength Deadlift (3 x 10 @ 55-60% of 1RM) Workout Of The Day Metcon (Calories) For Total Calories 1 Minute Assault Bike …
WOD for 5.25.20 Workout Of The Day Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
WOD for 5.23.20 Workout Of The Day Metcon (Time) For Time 80 Burpees 1k Row 1.5 Mile Bike 800m Med Ball Run (20/14lbs)
WOD for 5.22.20 Warm-up Warm-up 3x 10/7 Cal Bike 10x Samson Lunge 10x PVC Pipe Good Morning 5 Push-Ups 5 Strict Pull-Ups or 1 Pull-Up Negative Workout Of The Day Metcon (Time) 21-15-9 Hang Power Clean (115/75) Push Jerk (115/75) Burpee Pull-Up Time domain for this is 9-12 minutes Social Distancing WOD J.T. (Time) 21-15-9 …
WOD for 5.21.20 Warm-up Squat Prep Warm-Up 10 Kang Squats (Good Morning + Squat 10 Cossack Squats 10 Figure Four Squats 10 Pistols or Reverse Lunges 10 90/90 Hip Swivels 10 Jump Squats Strength Front Squat (EMOM x 9 x 3 Squats @ 80% of 1RM) Accessory Work (Optional) Metcon 3 x 10 Good Mornings …
05.20.22 Split Jerk (Split Jerk 5,5,5,5,5 Building to 70%) Metcon (Time) 5 Sets 10/8 Cal Echo Bike Sprint
05.19.22 Metcon (Time) 3 Sets: In 5:00, complete: 400m Run 10 Double DB Box Steps-Ups (50/35#) to 24/20"
6am – 6pm
7am – 5pm
