Category Archives: Daily WOD

WOD:

EMOM for 15 minutes:

Odd: 4 pistol squats each leg (add weight if possible)

Even: 10 Toes to bar

*If you are unable to consistently complete the prescribed number of reps, scale your numbers down to allow at least 10-15 seconds of rest per minute.

**Scale either exercise as needed to a progression or other variation that works for you.

 

then

 

Run 5×400 m

Rest 2 minutes after each run.

 

Bonus work:

60 KB swings

60 Ab wheel rollouts

 

Weightlifting:

Snatch high pull

5×5@80%

 

4 rounds:

5 weighted pull ups

10-15 Single arm DB rows

10 Reverse hypers

Rest as needed

 

Farmers carry

4×100 ft heavy

WOD:

5 rounds:

3 Weighted pull-ups

6-8 HSPU (Scale with strict press)

20 KB swings (heavy)

 

then

 

15 minute AMRAP:

10 Single arm DB push pressas each arm (50/30)

15 Deadlifts 225/155

30 Double unders

 

Weightlifting:

Back squat

4×8@75% (+5-10 lbs over last week)

 

Push press

4×8@75% (+5-10 lbs over last week)

 

5 rounds:

10 Dips

15 Hollow rocks

20 KB Swings

Rest as needed

 

 

Open gym

9-12

WOD @ 10:00 am

 

Weightlifting:

4 rounds:

10 step ups each leg

8-12 Double KB push press

 

4 rounds:

8-12 Dips

10 Reverse hyper

 

4 rounds:

15 leg raises

100 ft sled push (slow and heavy)

 

 

WOD:

EMOM for 16 minutes:

Odd: 3 HSPU

Even: 3 Deadlifts @ 80%

 

6 RFT:

10 Pull-ups

20 Wall balls

30 Double unders

Hey guys!

As you all know, we’ve always allowed dogs in the gym. I love dogs, and I have always wanted you all to feel at home in your gym, but ultimately, safety has to be our number one priority above all else.

I’ve given this a lot of consideration, and I have decided that the only fair way to ensure everyone’s safety on this issue is to no longer allow dogs in the gym.

I know this is unfortunate for many of our well behaved dogs that come to the gym, but again, we can’t take a chance on the safety of our members, coaches, children, and other guests that attend the gym.

Thank you all for understanding.

-Keith

 

Open gym

7-10 am

2-8 pm

 

 

Strongman @ 7:00 pm

 

Weightlifting:

Clean deadlift

-build to a heavy set of 5

 

Weighted pull ups

5×3

*15 KB swings after every set

 

4 rounds:

15 Single arm DB rows

15 leg raises

100 ft farmers carry

 

 

 

 

WOD:

EMOM 20 minutes:

Odd: 3 Power snatches @ 70-75%

Even: 15 KB swings (Use a challenging weight)

 

then

 

Run 3×800 m

Rest 3 minutes between rounds

 

Extra core work:

4×15 Ab wheel roll out

Or

4×15 hollow rock

 

Weightlifting:

Rest day

 

 

WOD:

4 rounds:

Max reps strict handstand push ups

Max reps strict toes to bar

*Rest to full recovery between movements.

 

then

 

12 min AMRAP:

10 Burpee box jumps

20 DB snatches 50/30 (10 each)

 

Weightlifting:

Snatch high pull

4×5@80%

 

RDL

4×5

 

4 rounds:

10 inverted rows

15 KB swings

5 Box jumps

 

 

 

 

 

 

 

WOD:

Weighted Pull-up

4×5

 

Weighted pistol squat (Scale with pistol progressions or step-ups)

4×5 each leg

*Perform a set of 5 each leg after each set of pull ups.

 

4 rounds:

15 Power cleans 135/95

30 Sit ups

50 Double unders

Rest 2 minutes after each round.

*Use a weight on the power clean that allows you to move quickly.

 

Weightlifting:

Back squat

4×8@75%

 

Push press

4×8@75%

 

5 rounds:

100 ft Double KB front rack carry

10 Reverse hypers

10 Dips

 

Leg raises

5×15

 

 

Sunday:  Closed for Father’s Day

 

Every minute for 20 minutes:

Odd minutes: 3 Power cleans @ 75-80%

Even minutes: 3 Handstand push ups

 

then

 

5 rounds:

1 minute to complete 30 KB swings

1 minute Rest

 

Open gym

7-10 am

2-8 pm

 

Weightlifting @ 6 pm

 

Strongman @ 7 pm

 

Weightlifting:

OTM 12 minutes:

2 Deadlifts @ 70-75%

*Create tension, and move the bar as fast as possible.

 

3 rounds:

5-4-3-2-1

KB  strict press R

KB strict press L

Strict chest to bar pull up

Ab wheel roll out

*Use a weight that is challenging to complete 5 reps with for the presses.

 

4 rounds:

10 reverse hyper

100 ft sled push