Daily WOD

WORKOUT OF THE DAY

Cycle Box 6:30am

Mash 5pm

Yoga 6pm

For Time:

600m Run

15 OH Squats 135/95

15 KB Swings 53/35

45 Double Unders

400m Run

12 Power Snatch 135/95

12 KB Swings 53/35

36 Double Unders

400m Run 

9 Snatch 135/95

9 KB Swings 53/35

27 Double Unders

600m Run

Mobility: Get your stretch on! 10 minutes

WORKOUT OF THE DAY

Open Gym 9:30am-11:30am

Lifting 5:30pm

“Alexander/Hammer”

5 Rounds For Time, rest 90 secs between rounds:

“Alexander” 31 Back Squats 135/95 12 Power Cleans 185/135

“Hammer” 5 Power Cleans 135/95 10 Front Squats 5 Jerks 20 Pull Ups

Luck of the Roll: Roll the dice each round  Even: Alexander Odd: Hammer

Core: 3 rounds- Hollow Hold 10 secs to SuperMan 10 secs x 2 rest 1 min 

Suggested Mobility: Cat & Cow x10, Center Splits 1min, foam roll lats

WORKOUT OF THE DAY

Cycle Box 6pm

All Classes as Scheduled

Power Snatch:

60% 3 sets of Hang Power Snatch + Power Snatch 

65% 3 sets Hang Power Snatch + Power Snatch

70% 2 sets of 3 reps 

Partner WOD, For Time:

80 Deadlift 225/155 

*One works, one holds a DeadHang from Pull Up Bar

60 Calorie Row

* One works, one holds a Plank Postion

40 Synchronized Burpee Box Jump Over 24/20

*Synchronized burpee box jump over, both athletes must make contact with the floor at the same time in the burpee follow with the box jump over.

Suggested Mobility: Partner Barbell Calf Roll Out 

6:30pm Peeps please let us know TODAY if you will be coming to the gym tomorrow

Wed. 2/14 Valentine’s Day for the 6:30pm class. Thanks

WORKOUT OF THE DAY

Open Gym 9:30am-11:30am

Yoga 5:30pm

5 minutes on the clock to practice Double Unders 

For Time:

0-5 minutes: “Chelsea” EMOM of 5 Pull Ups 10 Push Ups 15 Squats

5-8 minutes: 200m Run *rest remainder of the time

8-13 minutes: AMRAP 3 Handstand Push Ups 5 Chest to Bar Pull Ups 7 DB Lunges 50/35s

13-16 minutes: 200m Run *rest remainder of the time

16-22 minutes: AMRAP 3/2 Muscle Ups or Rope Climbs (or any combo of the 2) 5 Burpee Over DB 7 DB Thruster 50/35

22-Finish: 200m Run

Mobility: IT Band stretch & YTW 2 sets of 4 (5/2.5 plates)

 

WORKOUT OF THE DAY

Cycle Box 6pm

EMOM x 12:

1: Power Clean + Hang Squat Clean + Clean

2:  Power Clean to Jerk + Split Jerk

3: Clean + Jerk

Starting 60-65% building to 80-85% (percentages based off of Clean)

For Time:

50 Air Squats

40 WTD Sit Ups 45/25

30 Wall Ball 20/14

20 Toes To Bar

10 Turkish Get Ups 53/35

Suggested Mobility: Couch Stretch 1 min each, Pigeon 1 min each, Center Splits 1 min

Nutrition Challenge Peeps, Have you been checking the Nutrition Tab on our site? There is great stuff on there that will help you with this journey! Check it out NOW.

Today is a great day to meal prep for the week!

WE ARE CLOSED TODAY

NO HERO WOD

NO YOGA TODAY

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