Workout of the Day

Thursday, September 3rd 2020

Outdoor WOD A) For quality complete: 30-20-10 weighted bulgarian split squats (total reps, not per side)banded russian kb swings (53/35lb with medium or skinny band)After each round do a 30 second goblet wall sit.*Use a 20/18″ box for bulgarian split… Read more »

Tuesday, September 1st 2020

Outdoor WOD A) For time: Row 2000m-200 double unders-Run 2000m *27 minute time cap *For 2k run, run 4 building laps * Rx+: For the cardio superstars: Row 2.5K-250 double unders-2.5k (5 building laps) run B) Coaches choice ab/accessory work

Monday, August 31st 2020

Outdoor WOD A) 4×8 sumo deadliftsSuperset with 30 second arch hold and 5 L-sit seated pullups *Or sub 8-10 controlled tempo rows on railing *25 minute time cap B) For timeBuy in: 10 alternating turkish get-ups (5/side) Then complete 1-2-3-4-5-6-7-8-9-10… Read more »

Sunday, August 30th 2020

Outdoor WOD A) 21-15-9 db strict press (35/25lb) Rx+: (50/35lb)pushupdb bench press (lie on back with shoulders on wallball) *Run 200m w/wallball after every round. Rest 3-5 minutes B) 30-20-10 russian twists with wallballV ups bear crawl in and outs*After… Read more »