Category: Work Out of the Day

Sticky

We will be transitioning from MindBody to WODify throughout February. We will let you know when you need to create a profile and add in your billing information. We will be able to accept credit cards or ACH. Once we make the transition we will no longer be accepting cash or checks except on a...
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17-Feb-18

A. Warm Up: 3 Rds For Quality 12 Lunges 10 KBS 8 Handstand Shoulder Touches B. Weightlifting: 1 Power Clean + 2 Split Jerks 5x1 @ 80-85% Across Focus On Catching With Your But Back In The Power Clean C. WOD: For Time With A Partner 100 Wall Balls 30 Power Cleans 155/105# 30 Burpees Over The Bar 20 Front Rack Lunges 155/105# 30 Burpees Over The Bar 30 Power Cleans...
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16-Feb-18

A. Warm Up: 3 Rds For Quality 15 A.R.E. Squats 8 Single Arm DB Press :30 Hang From Pull Up Bar* *if this is easy, try alternating hip touch for :30 B. Strength: Back Squat 6x2 Building C. WOD: “JT” 21-15-9 HSPU Ring Dips Push Ups   D. Cool Down: Air Dyne Easy Spin For 4 Minutes...
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14-Feb-18

A. Warm Up: 4 Rds For Quality 5 Ring Rows 10 Push Ups 15 Air Squats B. Strength: Push Press 4x3 With :03 Pause At The Top In Locked Out Position C. WOD: For Total Reps 7 Min AMRAP 7 C2B Pull Ups 14 Single Arm DB Push Press 45/30 (7 right arm/ 7 left arm) -Rest 1 Minute Max Calorie Row In 3 Minutes D. Cool Down: Mobility T-Spine Hip Flexor Stretch...
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13-Feb-18

A. Warm Up: 3 Rds For Quality 8 Ring Dips 10 Med Ball Cleans 50 Single Unders B. Weightlifting: Hang Squat Clean Build To A Heavy 2 Rep With A 3 Second Pause In The Bottom Of The Squat C. WOD: 3 Rds For Time 50 DU’s 9-7-5 Squat Cleans BW/.75 25 T2B D. Cool Down: Stretching Calf Stretch Shoulder Stretch Chest Stretch...
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12-Feb-18

A. Warm Up: For Quality 400m Row -3 Rds NFT 4 Strict Pull Ups 8 Good Mornings 12 Walking Lunges B. Weightlifting: Power Snatch 10 Minutes To Build To Heaviest 4 Rep In A :45 Window You may Drop And Reset, But All 4 Reps Need To Be Completed In :45 C. WOD: AMRAP 20 Minutes 2 Bar Muscle Ups 4 Burpee Box Jump Overs 8 Alternating DB Snatches 45/30# D. Cool...
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10-Feb-18

A. Warm Up: 3 Rds For Quality 20 Calorie Row -3 Rds For Quality 10 Air Squats 15 KBS 30 DU’s B. Strength: Front Rack Lunges 3x8 C. WOD: Teams Of 3 Break up reps any way you want, but only one athlete works at a time 400 DU’s (total) 200 Calories Air Dyne (total) 100 DB Box Step Ups (total) D. Cool Down: Socializing Spend 15 Minutes Hanging Out With Friends And...
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9-Feb-18

A. Warm Up: 3 Rds For Quality 6 Kang Squats 12 Calories Air Dyne 18 Sit Ups B. Strength: Deadlift 6-4-2 Building As You Go C. WOD: 3 Rds For Time 50 Air Squats 7 Deadlifts 275/185# 3 Rope Climbs D. Cool Down: Pattern Reset 2 Rds For Quality 5 Perfect Air Squats 5 Close Grip Swings 5 Good Mornings...
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