30 Nov SUNDAY, DECEMBER 1ST
WORKOUT OF THE DAY STRENGTH 5 Rings Dips Every 2:00 X 5 Sets *AHAP FOR TIME 30-20-10 -Burpee Box Jump Overs 24/20 -Toes-2-Bar -OH Sit ups w/ plate 35/25 Log your scores on
WOD Blog
All in.
29 Nov SATURDAY, NOVEMBER 30TH
WORKOUT OF THE DAY STRENGTH Wendler make- up OR 3 SETS FOR QUALITY -2/2 TGU -15 Barbell Curls -20 Banded Good mornings EMOM X 14 MIN 1: 5 Hang Squat Cleans 155/105 MIN 2: 35 Double Unders L2:135/95 L1:95/65 ____________________________________________________________ Read More
28 Nov FRIDAY, NOVEMBER 29TH
REMINDER!! 9:30/10:30AM CLASSES ONLY TODAY. WORKOUT OF THE DAY FOR TIME W/ A PARTNER 100 Cal Bike 20 Tire Flips 150 Wall Balls 150 Db Snatch 150 Cal Row *30 MIN CAP *Share Work *Only one partner...
27 Nov THURSDAY, NOVEMBER 28TH
WORKOUT OF THE DAY “TURKEY HUSTLE” FOR TIME 40 Pull-ups, 40/20 lbs Then, De Haro Hustle 15 air squats 10 burpees At each block (7 total) PROGRAMMING - WEEK 11/24-11/30 Log your scores on...
26 Nov WEDNESDAY, NOVEMBER 27TH
For our very own Dave "Hooch" Roten. Dave was constantly on the move, but he never missed a workout. He loved adventures that were physically challenging, and his favorite exercise...
25 Nov TUESDAY, NOVEMBER 26TH
WORKOUT OF THE DAY STRENGTH Wendler Strict Press Week 2 % based on 90% of 1RM 70% x 3 80% x 3 90% x MR INTERVALS :15 WORK/ :45 REST X 8 Cal Bike Rest 3 Minutes :15 WORK/ :45...
24 Nov MONDAY, NOVEMBER 25TH
WORKOUT OF THE DAY STRENGTH Wendler Back Squat Week 2 % based on 90% of 1RM 70% x 3 80% x 3 90% x MR Wendler Deadlift Week 2 % based on 90% of 1RM 70% x 3 80% x...
23 Nov SUNDAY, NOVEMBER 24TH
STRENGTH STRENGTH Bench Press 5 X 5 *Build to heaviest set of 5 AMRAP X 10 3 Rope Climb 12 Renegade Row 35/25 L2:25/15 L1:15/10 Log your scores on Beyond the Whiteboard Don't have...
22 Nov SATURDAY, NOVEMBER 23RD
WORKOUT OF THE DAY “FIGHT GONE BAD” 3 ROUNDS/ 1 MINUTE STATIONS Wall Balls 20/14 SDHP 75/55 Box Jumps 20” Push Press 75/55 Row Calories Rest ____________________________________________________________ LITE N' TITE EVERY 5:00 X 5 SETS 400M Run 12 DB...
21 Nov FRIDAY, NOVEMBER 22ND
STRENGTH STRENGTH EVERY 2 MINUTES Front Squats (from floor) 5-5-4-4-3-3 *Goal: Start ~70%1rm clean and increase every other set 5 ROUNDS FOR TIME 12 Front Rack BarBell Lunges 12 T2B 200M Run Lv1: 65/55 Lv2: 95/65 Lv3: 115/75 PROGRAMMING -...