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Workout of the Day – Monday 6/1/15
STRENGTH 1 EMOM for 12 minutes: Hold each movement for 10-30 seconds. Rest remainder of minute. Switch each minute. Top of Ring-dip or High Plank Top of Pull-up or Top of Ring-row Bottom of Ring-dip...
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Workout of the Day – Thursday 6/11/15
STRENGTH 1 EMOM for 12 minutes of: Alternate exercises each minute. 3 Strict Pull-ups (tempo: 31×3) 3 Chest-to-Wall Handstand Push-ups or 4 Ring Push-ups (tempo: 31×3) STRENGTH 2 5 Rounds for Quality:...
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Workout of the Day – Thursday 6/25/15
STRENGTH 1 EMOM for 12 minutes of: 3 Strict Pull-ups (tempo: 31×3) 3 Chest-to-Wall Handstand Push-ups or 6 Ring Push-ups (tempo: 31×3) Alternate exercises each minute. STRENGTH 2 3 – 5 Rounds for...
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Workout of the Day – Wednesday 11/4/15
MUSCLE-UP PROGRESSIONS: 5 – 5 – 5 – 5 then AMRAP in 20:00 of: 25 Cal. Row 20 AbMat Sit-ups 100 Single-unders 10 Shuttle SprintsFiled under: WODs Tagged: abmat sit-ups, AMRAP, muscle-up transitions,...
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Workout of the Day – Monday 12/14/15
EMOM FOR TEN MINUTES OF: 3 Muscle-ups or Progressions then Four Rounds for Smooth Skills of: 12 Handstand Push-ups or negatives 14 Hollow Rocks w/ PVC 33 Double-undersFiled under: WODs Tagged:...
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Workout of the Day – Wednesday 1/20/16
DUMBBELL OR KETTLEBELL BENCH PRESS: 3 X max reps rest 3 min between sets then “The MEL-up” AMRAP in 8 min of: 2 Muscle-ups or 4 Muscle-up transitions 8 Single-leg Double-unders (each side) or 24...
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Workout of the Day – Wednesday 2/3/16
MUSCLE-UP NEGATIVES/PROGRESSIONS: 3 – 3 – 3 – 3 – 3 then Strict Toes-to-Bar/Knee Raises: 5 – 5 – 5 – 5 – 5 then For Summer Gainz: 50 AbMat Sit-ups 2,000m Row 50 AbMat Sit-ups Extra Credit 15 – 9 – 6...
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Workout of the Day – Friday 4/15/16
MUSCLE-UP TRANSITIONS: 3 – 3 – 3 – 3 – 3 then Front Squats: 4 X 6 @ 80% of 1 rep max then “The Brownstone Burner” AMRAP in 4 min of: 4 Dumbbell Presses 8 Goblet Squats (70/53) rest 1 min AMRAP in 4...
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Workout of the Day – Monday 5/2/16
MUSCLE-UP TRANSITIONS: 3 – 3 – 3 – 3 – 3 then Murph Prep For Time: 800 m Run 50 Pull-ups 100 Push-ups 150 Squats 800 m Run Partition pull-ups, push-ups, and squats as neededFiled under: skills, WODs...
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Workout of the Day – Tuesday 6/14/16
MUSCLE-UP TRANSITIONS: 3 – 3 – 3 then 4 Rounds for Time of: 250 m Row 15 Push-ups Farmer Carry 200 m Weighted Run 20 Dumbbell Snatches (10/10) 200 Single-undersFiled under: skills, WODs Tagged:...
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Workout of the Day – Wednesday 6/29/16
MUSCLE-UP TRANSITIONS: 3 – 3 – 3 – 3 then “J-Dorn Sprints” For Total Time: 340 m Row 34 Pull-ups Rest 2 min 340 m Row 34 Kettlebell or Dumbbell Snatches (17/17) Rest 2 min 340 m Row 34 Push-ups Rest 2...
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Workout of the Day – Friday 7/15/16
MUSCLE-UP TRANSITIONS: 3 – 3 – 3 – 3 – 3 then Bench Press 5 – 5 – 5 – 5 – 5 then 5 Rounds for Time of: 12 Wall Ball 10 Dumbbell Hang Squat Cleans 8 DipsFiled under: lifting, skills, WODs Tagged:...
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Workout of the Day – Thursday 7/28/16
MUSCLE-UP TRANSITIONS: 3 – 3 – 3 – 3 then 100m Sprints X5 then “The BV” 5 Rounds for Time of: 7 Toes-to-Bar 7 Jump SquatsFiled under: skills, WODs Tagged: birthdays323, jump squats, muscle-up...
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Workout of the Day – Tuesday 8/2/16
MUSCLE-UP TRANSITIONS: 3 – 3 – 3 – 3 then AMRAP in 25 min of: 250 m Row 15 Push-ups Farmer Carry 200 m Run 20 Kettlebell Swings – Russian 50/50 Single-leg Jump RopeFiled under: skills, WODs Tagged:...
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Workout of the Day – Wednesday 8/17/16
MUSCLE-UP TRANSITIONS WORK then Cleans: Find 1 rep max then AMRAP in 10 min of: 10 Dumbbell Lunges (35/25) 10 Ball Slams 10 Pull-upsFiled under: lifting, skills, WODs Tagged: AMRAP, ball-slams, clean,...
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Workout of the Day – Tuesday 8/23/16
MUSCLE-UP TRANSITIONS: 3 – 3 – 3 – 3 – 3 then Front Squats: 5 – 5 – (5 – 5 – 5) Last 3 sets @ 80% of 1rm then AMRAP in 10 min of: 10 Kettlebell Clean & Push Press (5/5) 20 Kettlebell Swings –...
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Workout of the Day – Thursday 9/15/16
MUSCLE-UP TRANSITIONS/NEGATIVES: 3 – 3 – 3 – 3 then EMOM for 10 min of: 3 Deadlifts @ 50% of 1 rep max + band resistance then AMRAP in 10 min of: 8 Pull-ups 8 Ring-dips 200 m Run Extra Credit Nordic...
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Workout of the Day – Tuesday 9/20/16
MUSCLE-UP TRANSITIONS/NEGATIVES: 2 – 2 – 2 – 2 – 2 then Front Squats: 5 – 5 – (5 – 5 – 5) Last 3 sets @ 80% of 1 rep max then AMRAP in 10 min of: 10 Double Kettlebell Lunges (35s/26s) 15 Kettlebell...
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Workout of the Day – Friday 10/28/16
MUSCLE-UP TRANSITIONS then For Time: 5k RowFiled under: skills, WODs Tagged: muscle-up transitions, rowing
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Workout of the Day – Tuesday 11/1/16
MUSCLE-UP TRANSITIONS then Skin-the-Cat: 2 – 2 – 2 – 2 then “The PC for Ninja-like Skills” 4 Rounds of: 11 Hinge Rows 1 Farmer Carry 30 sec Top of Rings Hold Extra Credit Bench PressFiled under:...
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