Workout of the Day

1/4/19

Workout of the Day

SUPER WENDLER DEADLIFT
1×5@75%, 1×5@80%, 1×5@85%
1×3@80%, 1×3@85%, 1×3@90%
1×5@75%, 1×3@85%, 1xME@95%
*NEW TRAINING MAX IS 90% of 1RM+ 10#

400 Meter Sprint for PR

Cooldown: Coaches Choice Mobility/Stretch

1/3/19

Workout of the Day

SUPER WENDLER BENCH PRESS
1×5@75%, 1×5@80%, 1×5@85%
1×3@80%, 1×3@85%, 1×3@90%
1×5@75%, 1×3@85%, 1xME@95%
*NEW TRAINING MAX IS 90% of 1RM+ 5#

50 Calories on Assault Bike for Time

Cooldown: Banded Shoulder Distraction Series

1/2/19

Workout of the Day

SUPER WENDLER BACK SQUAT
1×5@75%, 1×5@80%, 1×5@85%
1×3@80%, 1×3@85%, 1×3@90%
1×5@75%, 1×3@85%, 1xME@95%
*NEW TRAINING MAX IS 90% of 1RM+ 10#

500 Meter Row for PR

Cooldown: Team Stretch

1/1/19

Happy New Year!
9 a.m. Team WOD Only

Workout of the Day
“Heavy is the Crown of 2019”

In teams of 3 or 4 complete in order:
500 Double Unders
500 Wallballs 20/14
400 Abmat Sit Ups
300 Russian KBS 72/53
200 Push Ups
100 Pull Ups
19 Rope Climbs OR Muscle Ups

Rules:
*2 athletes may work at a time.
*All reps must be completed before moving on to the next movement.
*Partners may rotate at any time.

12/31/18

Happy New Years Eve!
6 a.m. 9 a.m. and 11 a.m. classes only. Open gym 6 a.m. – noon and 6 – 8 p.m.

Workout of the Day

Strict Pull Ups 5×10
RX+: Weighted
RX: Unassisted and unbroken
L2: Strict Pull Ups Broken into smaller sets
L1: Lightest Band Possible

Death by Burpees
Minute 1: 1 Burpee
Minute 2: 2 Burpees
Minute 3: 3 Burpees
*Continue in this fashion until unable to complete all reps in the minute.

RX+: Jump to target 6″ above reach – MUST TOUCH WITH BOTH HANDS

Extra Credit
Shoulder Press: 1×5@75%, 1×3@85%, 1xME@95% of Training Max
* Highly encouraged athletes squeeze in this extra lift on their own time to maximize efficacy of Wendler Program.