Workout of the Day

WOD-Oct.19

Posted by on Oct 19, 2017 in WOD | 0 comments

WOD-Oct.19

Warm-up 3 Sets Scapular Push-Ups Rocking Cat x 10 Table Top x 10 Partner Natural Leg Curl x 5 Then 5 sets Push Press x 5 reps Hawaiian Squats x 5 each Prone Shoulder External 90/90 x :15 then 3 Rounds 10 Push Presses 20 Push-up 30 Air Squats 40 Double...

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WOD-Oct.17

Posted by on Oct 17, 2017 in WOD | 0 comments

Whether you think you can or you think you can’t, you’re right. —Henry Ford 5 Sets Handstand Push-Ups or Box Headstand Push-Ups x 5 reps Prone shoulder External Rotation x :30 For Time: Strict Shoulder Press x 25 (95lb/65lb) Straddle-Up x 50 Run 1 Mile Straddle-Up x 50 Strict Shoulder Press x 25  ...

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WOD-Oct.16

Posted by on Oct 16, 2017 in WOD | 0 comments

“Ability is what you’re capable of doing. Motivation determines what you do. Attitude determines how well you do it.”—Lou Holtz 3 Sets Bulgarian Split Squat x 20 reps each side Arch-up x 10 then 3 Sets Row 25 calories Hollow Rocks x 45 Man-Maker x 10  

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WOD-Oct.15

Posted by on Oct 15, 2017 in WOD | 0 comments

“The difference between ordinary and extraordinary is that little extra.” —Jimmy Johnson, Head coach, Dallas Cowboys For Time: 100 Jumping Jacks, alternating arms over head and criss-crossing the chest every 10 reps 90 Double Unders 80 Mountain Climbers 70 Hollow Body Rocks 60 Speed Skater Squats, alternating 50 Wall-Balls 40 Box Jumps 30 Renegade Rows 20 Thrusters 10 Goblet Squats...

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WOD-Oct.13

Posted by on Oct 13, 2017 in WOD | 0 comments

WOD-Oct.13

“Stay focused. Your start does not determine how you’re going to finish.” —Herm Edwards, Head Coach New York Jets (2001-05), Kansas City Chiefs (2006-08) Handstands Prep/Skill/Drills then 4 Rounds Thrusters x 10 Go heavy and unbroken V-up x 30 Walking Lunges x 20 Go heavy and unbroken Run 400m When you both sit down at the same time in the same spot to do some dips....

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WOD-Oct.12

Posted by on Oct 12, 2017 in WOD | 0 comments

WOD-Oct.12

5 sets of: Deadlift x 3 reps Outside Inside Outside Back x 10 reps Ring Dips x 5 Rocking Cat x 5 then German Arm Swing x 20 then For Time: 100 Burpee Two-Handed Touch (find a bar that is 6 '"above your reach) One minute on One minute off How this will work is you do as many burpees as you can in minute 1 then rest a minute. Continue this way until you have finished 100. The time is including the...

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WOD-Oct.11

Posted by on Oct 11, 2017 in WOD | 0 comments

WOD-Oct.11

Turkey Sprints! Grab a partner, complete 12 Rounds each: Bike 7 Calories Your rest is your partners work then 5 sets Arch Body Hold x :30 Bent Hurdler Hold x :10 each side        ...

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WOD-Oct.10

Posted by on Oct 9, 2017 in WOD | 0 comments

WOD-Oct.10

“A grateful mind is a great mind which eventually attracts to itself great things.” – Plato In groups of three on a squat rack . Rotate through until your finished all 5 sets. Warm-up and find a starting weight for yourself. During your working sets make sure you are working 8 out of 10. 5 Sets Heavy Front Rack Lunge x 5 each side Natural Leg Extension x 5 reps then 5 Rounds Row 500m Slam Ball x 12 V-up x 12 Alternating Reverse Front Rack Lunges x...

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WOD-Oct.9

Posted by on Oct 9, 2017 in WOD | 0 comments

WOD-Oct.9

“Gratitude is the healthiest of all human emotions. The more you express gratitude for what you have, the more likely you will have even more to express gratitude for.” —Zig Ziglar 5 sets 1/2 Hanging Leg Lift x 5 Stiff Leg Windmill x 5 each side "Chief” 5 Rounds Each round is: 3 minute AMRAP 3 Power Clean 6 Push-ups 9 Squats Rest 1 minute between each 3 minute cycle Bridge play for the...

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WOD-Oct.6

Posted by on Oct 6, 2017 in WOD | 0 comments

“The higher your energy level, the more efficient your body. The more efficient your body, the better you feel and the more you will use your talent to produce outstanding results.” ~ Anthony Robbins 3 Sets Twisting Arch-up x 10 Elbow Bounce x 10 then AMRAP x 30 minutes Medicine Ball Run 800m Medicine Ball Clean x 30 Push-Up x 30 Then   3 Sets  Side Over Arch x 10 Outside Inside Outside Back x 10      ...

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