Workout of the Day

Tuesday, July 14th 2020

Outdoor WOD A) Every 90 seconds for 5 rounds complete: 10-12 romanian deadlifts.Then every 90 seconds for 5 rounds complete: 12 front rack reverse lunges *Choose a challenging but sustainable weight. Example weights: romanian dls (185/135lb) front rack lunges (135/95lb)… Read more »

Sunday, July 12th 2020

Outdoor WOD A) For quality: 10-9-8-7-6-5-4-3-2-1 db single leg RDLs/sidegoblet jumping squatsbox HSPUsplit stance db rows/side *For single leg RDLs, you can use a pair of dbs or just one db B) 10×30 seconds on 20 seconds off alternating between:… Read more »

Thursday, July 9th 2020

Outdoor WOD A) 4×8 front squats by feel. Superset with 10/leg weighted or unweighted single leg glute bridge thrusts. (rest shoulders/head on box) B) 4 rounds for time of:50 double unders20 barbell back rack weighted box step ups (95/65lb)(20/18′ box)16… Read more »

Monday, July 6th 2020

Outdoor WOD A) 4-5 sets X 8 touch and go deadlifts by feel (Last week of these Monday deadlifts)Superset with 10-15 banded lat pull downs+ 20 sec/side 1 arm plank B) 21-15-9 thruster (95/65lb)lateral hops over barhang power cleanlateral hops… Read more »

Sunday, July 5th 2020

Outdoor WODA) 5×30 seconds on 30 off: weighted kang squats Rest 1 minute.5×30 seconds on 30 off: db seesaw Z-press Rest 1 minute 5×30 seconds on 30 off: weighted alt. forward/reverse lungesRest 1 minute 5×30 seconds on 30 off seated… Read more »