Workout of the Day


Workout of the Day

50% Off Sale

FRIDAY
“50% Off Sale”

Strength
10 Min EMOM:
Even: 2-6 Strict Pull-ups FB: strict C2B
Odd: 2-6 Strict Ring Dips FB: 1 Mu into 2-6 Ring Dips

Partner WOD
50-40-30
Air Squats
Double Unders
Burpees
Then 800m Run,
25-20-15
Air Squats
Double Unders
Burpees

*Split up the work anyway you like.
*The run is done together as a team.

10 Days of Leftovers

THURSDAY
“10 Days of Leftovers”

For Time: (in the format of 12 Days of Christmas...1, then 2-1, then 3-2-1)

1 TGU (KB) 53/35
2 DB Thrusters 35/25
3 Med Ball Situps 20/14
4 Toes-2-Bar
5 KB Swings
6 Goblet Squats (KB)
7 Box Jumps
8 KB Snatches
9 Renegade Rows
10 Cals on Machine

Holiday Countdown

WEDNESDAY
“Holiday Countdown”

Strength
2 Behind the Neck Snatch Push Press + 1 OHS x 5 sets @ 65-70% of 1RM Snatch

WOD
10-9-8-7-6-5-4-3-2-1
Overhead Squats 95/65 FB: 115/75
Pull-ups FB: C2B
SDHP 95/65 FB: 115/75

Lightweight Contender

TUESDAY
“Lightweight Contender”

Skill: Bar Muscle Up Practice
Practice kipping hips to bar
Jumping BMU to practice arm turnover
EMOM: 7 Min: 2-3 BMUs

WOD
15 Min AMRAP
15 Thrusters 75/55 (no FB weight)
15/10 Cals ABike
15 Hang Power Snatch 75/55
10 Burpees over the Bar

Even Steven

MONDAY
“Even Steven”

Strength
Front Squats 5 sets x 4 reps; Starting at 68% (based off 3RM and building to 72% by last set)

WOD (Athletes can start on any of the 3 AMRAPs)
4 Min AMR:
4 Knees-2-Elbow
8 Push-ups
12 Wall Ball 20/14

(2’ rest)

4 Min AMR:
4 Ring Rows FB: 2 MUs
8 Push-ups
12 Wall Ball

(2’ rest)

4 Min AMR:
2 Wall Walks FB: 4 HSPU
8 Push-ups
12 Wall Ball

Pay Upfront

FRIDAY
“Pay Upfront”

Strength
3 sets of
7 Bent Over DB Rows
7 Ring Rows
7 Chin ups
Rest as needed between sets (keep DB weight constant)

WOD
12 Min AMRAP
600m Run
60 Blank Bar Push Press 44/33
60 Wall Balls 20/14
60 Double Unders
Max Burpee Box Jumps in remaining time 24/20

Patience and Grace

THURSDAY
“Patience and Grace”

Strength
Deadlift 6x5 building through each set up to 80% of 1 RM

WOD
30 Deadlifts 185/135 FB: 225/155
30 KB Snatches 44/26 FB: 53/35
30 Cals on Machine

3 min rest to change weight on bar...

30 Power Clean & Jerks 95/65 FB: 115/75 (light Grace weight)