Workout of the Day

Saturday June 15, 2019

“To get through the hardest journey we need to take only one step at a time, but we must keep on stepping.” Primer: 20 Step Overs 20 Banded Pull Aparts 20 Good Mornings 20 Reverse Lunges Technique: Hang Clean and Split Jerk Footwork Drills Strength: Clean and Jerk x 7 (start at 70% and climb)…

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Friday June 14, 2019

“It’s dangerous to assume that health and hearth will be just waiting for you to come back and enjoy anytime in the future.” EMOM x 7: Muscle Snatch + OHS + Snatch Balance + Hang Squat Snatch Strength: Snatch 3×2, 4×1 (Heavy Single) WOD: 5 Rounds 6 Bar Muscle Ups 11 Cal Bike 6 Power…

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Thursday June 13, 2019

“Better to be flexible than to stick to a script.” Primer: 4 x 40s Burpees (20s Arch Hold) 30s shoulder rotations forward / 30s reverse 10 Walking Lunges into Hurdler Stretch 10 Steps traveling side to side lunges 2 x 30s bar hang into 30s plank 30s pvc reverse shoulder stretch 30s spinal twist 1…

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Wednesday June 12, 2019

“Don’t get distracted by the bright shiny objects. Stay focused on the task at hand.” Primer: 3 Rounds | 11 Thrusters | 200M Run | 11 Pull Ups or Ring Rows Strength: Back Squat 3×3, 1×5 WOD: “Chest Hair” 21 Thrusters @ 115/85 400M Run 42 Kettlebell Swings @70/44 400M Run 21 Thrusters @ 115/85…

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Tuesday June 11, 2019

“Think like a bumblebee, train like a racehorse.” Primer: 3 Rounds: 30s of each single leg Deadlift | Bottom up Burpees | Barbell High Pull | Strict Press Strength: A. Ring Pull Ups 4x Max Effort (60s rest btw) scaled leg assisted B. Strict Ring Dips 4x Max Effort (60s rest btw) scaled – leg…

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Monday June 10, 2019

“I don’t like that man. I should get to know him better.” – Abraham Lincoln. *Erik is hosting his Mindset seminar tomorrow night from 6-7 pm. You can sign up for free in Mindbody. If the class is full please add yourself to the waitlist. Primer: 3 Min Run every 45 seconds 3 Jumping Squats…

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Sunday June 9, 2019

If you’re not getting the results you want in life the first place to look is your daily habits and routines A. EMOM x 10 odd: 3 Deadlifts even: 45 Second Plank B. For Time: 150 Wallball @20/14 *Every Break 15 Sit Ups + 200M Run Scaled: WB @ 14/10 Bonus: ROMWOD

Saturday June 8, 2019

“No one gets better by being told what they do great all the time.” – Adrian Bozman Primer: 7 Rounds Muscle Snatch + Snatch Grip Push Press + Overhead Squat + Hang Squat Snatch Strength: Snatch 8×1 (build to around 90%) WOD: “Double Vision” Teams of 3 – AMRAP 18 60 Cal Row While Partners…

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Friday June 7, 2019

“The pessimist sees difficulty in every opportunity. The optimist sees the opportunity in every difficulty.” Winston Churchill Primer: 90s Row | 30s DU’s + 15 WB + 5 Strict PU | 20 Sits Ups + 20 Good Mornings Strength: 2 Power Cleans + 2 Front Squats + 2 Push Jerks x 5 Technique: 5 Minutes;…

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Thursday June 6, 2019

“Well done is better than ell said.” – Benjamin Franklin Primer: Tabata: 2 Minutes of each | Plate Jumps | Sit Ups | Air Squats 30s hang from rings in arch | 30s Wall HS 10x Stand into pike into up dog into down dog 30s hang from rings in hollow 30s pigeon stretch (each…

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