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Workout of the Day – Monday 6/10/13
OVERHEAD SQUAT: 3 – 3 – 3 – 3 – 3 then “ANNIE” 50 – 40 – 30 – 20 – 10 Double-Unders AbMat Sit-ups Filed under: lifting, WODs Tagged: Annie, double-unders, overhead squat, sit-ups
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Workout of the Day – Monday 6/17/13
OVERHEAD PRESS: 3 – 3 – 3 – 3 – 3 Hold each rep at the top for 3 seconds then FOR TIME: 100 Overhead Squats (PVC) Filed under: lifting, WODs Tagged: overhead press, overhead squat
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Workout of the Day – Sunday 6/23/13
SNATCH GRIP HIGH-PULL: 3 – 3 – 3 – 3 – 3 then 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 OF: Overhead Squats Bar-Facing Burpees Each round starting with: 40 m Sprint Filed under: lifting, WODs Tagged: bar-facing...
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Workout of the Day – Sunday 6/30/13
FIVE ROUNDS FOR FUN OF: 1 Rope Ascent 15 Overhead Squats (45/30) 30 Double-Unders Filed under: WODs Tagged: double-unders, overhead squat, rope climb
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Workout of the Day – Tuesday 7/30/13
SQUAT SNATCH: 1 – 1 – 1 – 1 – 1 then FOUR ROUNDS FOR TIME OF: 10 High Hang Power Snatches (60-70% of 1 rep max) 200 m Run 10 Overhead Squats 200 m Run Filed under: lifting, WODs Tagged: high-hang power...
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Workout of the Day – Friday 8/2/13
“THE TR SQUAT TOTAL” 1 Rep Max Overhead Squat 1 Rep Max Front Squat 1 Rep Max Back Squat then FOR TIME: 800 m Run Filed under: lifting, WODs Tagged: back squats, birthdays323, front squats, overhead...
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Workout of the Day – Tuesday 8/6/13
WEIGHTED PULL-UPS: 3 – 3 – 3 – 3 – 3 After each set: 10 Overhead Squats (increase weight as form allows) 20 AbMat Sit-ups Filed under: lifting, WODs Tagged: overhead squat, sit-ups, weighted pull-ups
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Workout of the Day – Sunday 11/3/13
SNATCH BALANCE + OVERHEAD SQUAT: 6 – 5 – 4 – 3 – 2 – 1 then THREE ROUNDS FOR FUN: 8 Bar Muscle-ups 16 Overhead Squats 400 m Run Score is 400 m run timesFiled under: lifting, skills, WODs Tagged: bar...
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Workout of the Day – Monday 12/16/13
OVERHEAD SQUAT: 3 – 3 – 3 – 3 – 3 then “MK SPRINT” FIVE ROUNDS FOR TIME OF: 12 Goblet Squats 16 AbMat Sit-ups 36 Double-UndersFiled under: lifting, WODs Tagged: birthdays323, double-unders, goblet...
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Workout of the Day – Monday 12/23/13
SQUAT TOTAL: Overhead Squat 1 rep max Front Squat 1 rep max Back Squat 1 rep max then FOR TIME: 800 m RunFiled under: lifting, WODs Tagged: back squats, front squats, overhead squat, running
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Workout of the Day – Sunday 12/29/13
TURKISH GET-UPS: 4 – 4 – 4 – 4 – 4 then FIVE ROUNDS FOR TIME OF: 12 Kettlebell Swings – American (53/35) 8 Pull-ups 10 Overhead Squats (65/53)Filed under: lifting, WODs Tagged: Kettlebell swings,...
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Workout of the Day – Sunday 1/19/14
SNATCH COMPLEX FIVE ROUNDS OF: 1 Snatch Pull 1 Power Snatch 1 Overhead Squat then “THE JDK” AMRAP 19:00 1 Snatch 19 Overhead Lunges (45/25) 81 Double-Unders 33 Pull-upsFiled under: lifting, WODs...
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Workout of the Day – Monday 2/3/14
OVERHEAD SQUAT: Maintain the same weight for the last three sets. 5 – 5 – 5 – 5 – 5 then AMRAP 12:00 5/5 Kettlebell or Dumbbell Snatches 7 Burpees 9 Wall BallFiled under: lifting, WODs Tagged:...
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Workout of the Day – Thursday 2/13/14
SNATCH COMPLEX: (3 Snatch Grip Deadlifts + 1 Hang Power Snatch + 2 Overhead Squats) 1 – 1 – 1 – 1 – 1 then BACK SQUAT: Maintain the same weight for the last three sets. 5 – 5 – 3 – 3 – 3 then FOR...
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Workout of the Day – Friday 3/7/14
OPEN WOD 14.2 FOR AS LONG AS POSSIBLE: FROM 0:00-3:00 2 Rounds of: 10 Overhead Squats (95/65) 10 Chest-to-Bar Pull-ups FROM 3:00-6:00 2 Rounds of: 12 Overhead Squats (95/65) 12 Chest-to-Bar Pull-ups...
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Workout of the Day – Thursday 3/20/14
OVERHEAD SQUAT: 5 – 5 – 2 – 2 – 2 then BOX SQUAT: 5 – 5 – 5 – 5 – 5 then “JJ & CF2″ THREE ROUNDS FOR TIME OF: 20 Good Mornings 20 AbMat Sit-ups 200 m RunFiled under: lifting, WODs Tagged:...
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Workout of the Day – Friday 4/11/14
OVERHEAD SQUAT: Pause 3 seconds at the bottom of each squat. 3 – 3 – 3 – 3 – 3 then “THE EL” AMRAP 12:00 Buy-in: 800 m Run 4 Muscle-ups 11 Burpees 34 Mountain ClimbersFiled under: lifting, WODs...
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Workout of the Day – Sunday 4/20/14
“THE EXERCISER (EASTER) BUNNY 2014” AMEAP 30:00 Find and complete as many Easter Egg exercises as possible in 30:00. EXERCISES INCLUDE: 20 Wall Ball 400 m Run 20 Deadlifts (half body weight) 25...
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Workout of the Day – Tuesday 5/6/14
TURKISH GET-UP: 4 – 4 – 4 – 4 then OVERHEAD SQUAT: Warm-up to a working weight 3 – 3 – 3 then FRONT SQUATS: @ 75% of 1 rep max for all sets 2 – 2 – 2 – 2 – 2 then AMRAP 10:00 5 Burpees 6 Kettlebell...
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Workout of the Day – Friday 5/30/14
BACK SQUAT: All sets @ 80% of 1 rep max. 5 – 5 – 5 then AMRAP 12:00 of: 400 m Run 15 Overhead squats (65/53) 10 Burpees 5 Pull-upsFiled under: lifting, WODs Tagged: AMRAP, back squats, burpees,...
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