March 2, 2021
WOD for 03.02.21 Strength Metcon 4 Rounds 12 Close Grip Floor Press 12 Single Arm DB Hammer Curl w/:03 Negative Workout Of The Day Metcon (Time) 4 Rounds For Time 25/20 Cal Bike 10 Power Cleans (155/105#) 10 Toes To Bar
March 1, 2021
WOD for 03.01.21 Strength Metcon (Weight) Tempo Back Squats Set 1 = 8 @ 60% with :03 lower Set 2 = 8 @ 65% Set 3 = 8 @ 70% Set 4 = 6 @ 75% Set 5 = 6 @ 80% Set 6 = Drop barbell to 50% of 1RM and do Max reps …
February 27, 2021
WOD for 02.27.21 Workout Of The Day Luke (Time) For Time: 400m Run 15 Clean and Jerks, 155# 400m Run 30 Toes-To-Bar 400m Run 45 Wall-Ball Shots, 20# 400m Run 45 Kettlebell Swings, 53# 400m Run 30 Ring Dips 400m Run 15 Weighted Lunge Steps, 155# 400m Run In honor of Marine Staff Sgt. Leon …
February 26, 2021
WOD for 02.26.21 Warm-up Metcon 3 Rounds 250m Ski 3/side Turkish Get-Up Strength Metcon 10 Wide Grip Kipping Pull-Ups WITH :02 Negative immediately into 20 Banded Straight Arm Press Down Workout Of The Day Metcon (Time) 3 Rounds For Time 15 Front Squats 15 Med Ball Sit Ups (20/14# for all) 15 Chest to bar …
February 25, 2021
WOD for 02.25.21 Warm-up Metcon Run 400m 10x Sumo Squat Figure Four Hip Crossovers Quad Stretch Arm Circles Forward/Back World’s Greatest Stretch Workout Of The Day Jerry (Time) For Time: 1-Mile Run 2k Row 1-Mile Run In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan. …
February 24, 2021
WOD for 02.24.21 Warm-up Metcon 3x :30 Childs Pose 30 Alternating Shoulder Taps 15 Empty Barbell Upright Rows Strength Metcon (Weight) Barbell Push Press Set 1: 12 Reps Set 2: 12 Reps Set 3: 12 Reps Set 4: 10 Reps Set 5: 10 Reps Set 6: Drop 30% from final set of 10 and do …
February 23, 2021
WOD for 2.23.21 Warm-up Metcon 2 Rounds: 10 Jumping Jacks 10 Inch Worms 5 Leg Swings 5 Leg Swings 5 Arm Circles Left 5 Arm Circles Right 5 Double Arm Circles Reverse Strength Metcon (Weight) Set 1: 20 Rep @ Bodyweight box dips immediately into 15 barbell bicep curls with :03 eccentric Set 2: 12 …
February 22, 2021
WOD for 2.22.21 Warm-up Metcon 2 Rounds 15 Single Leg Deadlifts Left (no weight) 15 Single Leg Deadlifts Right (no weight) -then- 2 Rounds 0:30s Glute Bridge Hold 30 Alternating Cossack Squats -then- 20 Kang Squats Strength Metcon (Weight) Tom Platz Back Squat Complex Set 1: 20 Reps @ 40% Set 2: 18 Reps @ …
February 20, 2021
2.20.21 Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 20 minutes of: 4 strict pull-ups 8 push-ups with feet on a box 12 med-ball cleans Women = 20-in.box, 14-lb. ball Men = 24-in.box, 20-lb. ball Notes: sub ring rows or inverted rows for the strict pull-ups
February 19, 2021
2.19.21 Metcon (Time) 5 rounds for time of: 50 double-unders 15 box jumps (24/20) 15/10 Calorie Bike Rest 2 minutes b/t rounds Notes: sub 100 singles for 50 doubles OR 15 slam balls
