Workout of the Day

WORKOUT OF THE DAY, JUNE 18TH 2021

We will be doing the WOD and CASHOUT in class today. STRENGTH is optional during open gym. WOD: #change up 50 Wall Balls (20/14lbs) 800m Run (Row) 50 DB Snatches (50/35lbs) 800m Run 50 DB Snatches 800m Run 50 Wall Balls (20/14lbs) STRENGTH: #Split jerk:Work

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WORKOUT OF THE DAY, JUNE 17TH

WOD: #The Ghost 6 rounds of:1 minute of rowing1 minute of burpees1 minute of double-unders1 minute rest Try for as many reps as possible of EACH exercise, not just total score. CASHOUT: Alternating Dumbbell Bench Press + Double Dumbbell Bench*4 sets: 5 x (5 alt

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WORKOUT OF THE DAY, JUNE 16TH 2021

WOD: #ski and sit AMRAP 15 20/16 Cal Row (Ski) 20 Weighted Ab Mat Sit Ups (Rx+GHD Sit Ups) 10 Strict DB Press (35/25lbs or 50/35lbs) Rx+Strict Handstand Pushups Competitor Option: 30/24 Cal Row (Ski) 30 Weighted Ab Mat Sit Ups (Rx+GHD Sit Ups) 15

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WORKOUT OF THE DAY, JUNE 15TH 2021

We will be doing #GrettellWOD and Deadlift STRENGTH in class. Remember this a deload week so listen to your body regarding the other Optional Strength work. WOD: #Grettell 10 rounds3 Clean and Jerks (135/95) *Scale to 115/95lbs or 95/65lbs **BeachFit/No Barbell: 50/35 Hang DB Clean/Jerk

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WORKOUT OF THE DAY, JUNE 14 2021

Happy Monday! This is a “deload week”. Enjoy! We will be doing the WOD and Front Squat Strength in class today. WOD: #thruster run For Time:18 Dumbbell Thrusters 50/53lbs Rx+(70s/50s) *Can sub 115/75lbs or 95/65lbs Barbell200m Run *Sub 250m row15 Dumbbell Thrusters200m Run12 Dumbbell Thrusters

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WORKOUT OF THE DAY JUNE 12TH 2021

WOD: #sweaty saturday With a Partner… 320 Double Unders Shared (1 Partner work, 1 Rest) *Scaled do same amount in singles 80 Med Ball Sit Ups (20/14lbs) (Lay facing each other and toss ball back and forth with each rep) 60 Burpee to a target

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WORKOUT OF THE DAY, JUNE 11TH 2021

Will be doing WOD and CASHOUT in class today. ALL STRENGTH work is optional today. Do a little, or all of it, or none at all. Listen to your bod. WOD: #Jeff Gordon 6 Sets (1 Set every 5 Minutes) Scale to 4-5 Rounds if

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WORKOUT OF THE DAY, JUNE 10TH 2021

WOD: #cardio bro sesh 10/8 Cal Assault Bike (Sub 14/12 Erg Bike or Ski Erg, 200m Run/200m Row) 12 Toes To Bar Or Weighted Ab Mat Sit Ups 12 Single Arm DB Floor Press (12 Each Arm) 12 Crush Curl (DB used for Floor press,

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WORKOUT OF THE DAY, JUNE 9TH 2021

We will be doing WOD, Back/Front Squat STRENGTH, and CASHOUT in class. WOD: #Dale Earnhardt 3 Rounds75’ Handstand Walk *Scale to Bear Crawl or 4 Wall Walks 12 Power Snatches (135/95) *Scale to 115/75 or 95/65lbs *Don’t exceed 70% of Power Snatch-Rest 5 Minutes-3 Rounds75’

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WORKOUT OF THE DAY, JUNE 8TH 2021

We wil be doing WOD and STRENGTH (Pause Clean work) in class. WOD: #Chase Elliott 3 Sets (1 Set every 10 Minutes)15-12-9 (11/8/6 Assault Bike)Calorie RowLateral Burpees Over Rower Target Time each set: sub 4 minutes Time Cap each set: 6 minutes Sprint WOD. Go

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