Workout of the Day

WORKOUT OF THE DAY, NOVEMBER 5TH 2021

WOD: #mayhem ship wreck For Time: 21-15-9 Power Clean and Jerks (135/95lbs) Strict Handstand Pushups *Scale to HSPU, Inverted HSPU, Hand Release Pushups, Strict DB Press or Push Jerk with Barbell Rx+Option – minimum of 3 Touch and go reps on Clean and Jerks (Cap

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WORKOUT OF THE DAY, NOVEMBER 4TH 2021

WOD: #thursday pump sesh AMRAP 20 30 Double Unders *60 Singles Scaled 20 DB Floor Press (50/35lbs) * Can either use 2 DB’s in traditional floor press or Single DB Crush Press 15/12 Cal Machine 10 Single DB Crush Curl to Press CASHOUT: #swinger 10

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WORKOUT OF THE DAY, NOVEMBER 3RD 2021

WOD: #rosario 4 sets (1 Set every 8:00) Run 300m *300m Row or 600m Bike Erg)15 Power Cleans (115/80) *95/65lbs (Masters)15 Push Jerks (115/80) *95/65lbs15 Chest to bar pull ups *Scale to Pullups, Ring Rows or Bent Over Barbell RowsRun 300m “Competitor” Target Time each

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WORKOUT OF THE DAY, NOVEMBER 2ND 2021

WOD: 55-45-35-25-15 Calorie Assault Bike, Row, Ski Erg or Bike Erg Alternating Body weight Lunges (R/L=2) Ab Mat Sit Ups **Focus here is on the CARDIO machine. Bring it on the CARDIO machine knowing you get a little bit of active recovery STRENGTH: 5 Deadlift

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WORKOUT OF THE DAY, NOVEMBER 1ST 2021

WOD: #Rogue Invitational Event 3 “Echo Burner” 20 Thrusters (115/75lbs) 40/32 Cal Echo Bike or (50/40 Assault Bike or Row) 20 Thrusters (115/75lbs) STRENGTH: #Push Jerk:– Establish a 3 RM for the day. Then, perform a drop set at 10% and 15% of that 3

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WORKOUT OF THE DAY, OCTOBER 29TH 2021

WOD: #eyore “full send friday” 90 Wall Ball (20/14) 30 Toes to Bar *Scale to Hanging Knee Raises 30 Chest to bar Pull-ups *Scale to Pullups, Ring Rows, or Bent over DB Rows 30 Deadlift (315/225) *Scale to 275/185lbs **Approx 60-65% of 1RM Deadlift if

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WORKOUT OF THE DAY, OCTOBER 28TH 2021

WOD: #fitness fun AMRAP 25 10 DB Reverse Lunges per Leg (Can hold DB in Goblet position or at side) 10 DB Curl to Press (10R/10L) 10 DB Goblet Squats 10 DB Rows (10/R/10L) 10 Close Push Up on DB or 10 Single Arm DB

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WORKOUT OF THE DAY, OCTOBER 27TH 2021

We will be doing the WOD and Back Squat STRENGTH in class. Other strength pieces can be doing during open gym. WOD: #christmas fudge 50 Burpee Box Jump Overs (24/20) (Rx+25 Burpee Get Overs 48/40 in) 40/32 Calorie Echo Bike (OR 50/40 Calorie Assault Bike)

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WORKOUT OF THE DAY, OCTOBER 26TH 2021

We will be doing the WOD and CASHOUT in class today. STRENGTH will be optional. WOD: AMRAP 5 Minutes3 Power Cleans (185/125). *Scale to 155/1056 Handstand Pushups *Scale to Inverted HSPU or Strict DB Press -rest 1min AMRAP 5 Minutes6 Power Cleans (155/105) *Scale to

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WORKOUT OF THE DAY, OCTOBER 25TH 2021

We wil be doing the WOD and STRENGTH in class. There is a lot of STRENGTH. Choose 2 if pressed for time, ideally the Squats and one of the presses. WOD: #winnie the pooh 3 sets: (Time Cap 8 min each set) 30/24 Calorie Row

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