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Category Archive for: Workout of the Day


Time for some more fun to get over the hump. Today we will be revising one of everyone’s favorites. “Fight Gone Bad” 3 Rounds: Wall Ball (20/16) SDHP (75/45) Box Jump (20″/16”) Push Press (75/45) Calories Row


We are off to the races; way to kick off of this week guys. Everybody is looking strong and ready for the Olympic Lifting Total. It’s only little more time until we get to do it. However, we have some pretty radical stuff in store for today. 3 Rounds: 2 Rope Climbs 100m Sprint 20 BE 100m Sprint 20 Hollow…

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Time to get things started. Today we are starting with some hero action. “Griff” 800m Run 400m Backwards Run 800m Run 400m Backwards Run


Time to kickoff the weekend fun with some partner workout action. 100 Push Press(95/65) 200m Farmer’s carry 100 Double Unders 200m Farmer’s carry 100 Wallball (20/16) 200m Farmer’s carry *In teams of 2 **One partner works, other rests


Let's finish up the week up strong with some AMRAP action. This one should be a fun one.   16 Min. AMRAP 4 Burpees 8 Toes 2 Bar 16 Lunges 


I know you have all greatly missed it, so today we will be running a few hill.   1 Hill Run 40 Kb. Cross Chops (35/26) 1 Hill Run 20 Plated Russian Twists (L/R=1) 


Lets get over the humpday with this spicy three round  fun.   3 Rounds: 50 DU's 40 KB. Swings (35/26) 30 Ring Rows 


We will be doing some of everyones favorite moves today. It should be a fun WOD.   500m Row 40 Squats 30 Sit Ups 20 Push Ups 10 Pull Ups 400m Run  


The weekend is finally over and it's time to get back on the grind. We will be kicking things off with a bit of weightlifting.   20-15-10-5 Deadlifts (185/155) Ball Slams (20/15) OHS (115/75)

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