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Workout of the Day

11.11.21 VETERANS DAY

4MIN CLOCK x 9 intervals

MONDAY, 01.04.2021

SWOD  FRONT SQUATS AND DB ROWS WOD 9 min AMRAP 16/12 CALORIE ASSAULT BIKE 8 Shoulder to Overhead (135/85)

12.29.2020

STRENGTH/SKILL CORE and STAMINA (12mins) WOD FOR MAX REPS 10 Rounds at each station (:30 on, :30 off) Assault Bike Shuttle Runs

12.21.2020 (Day 22, weight loss, body composition challenge)

TEST Row 1000m SKI 1000m BIKE (75/50)

12.16.2020 (17th day of 61, weight loss challenge)

  STRENGTH/SKILL Push Jerk OTM x 5 minutes 3 Push Jerks WOD – BREATHE 4 rounds – Each for max distance Every 5 minutes 2 minute Row for Max Distance Immediately Complete 20 swings for Quality

12.10.2020 (Day 11 of 61, Weight loss challenge)

SKILL Handstand Walks WOD 3min on, 3min off, x4rds 36 DUBs 12 OHS 8 Box Jumps

12.04.2020 (Day 5 of 61, Weight Loss Challenge)

STRENGTH  SINGLE ARM ARNOLD PRESS STEP BACK LUNGES WOD 10Mins For Quality 8KB 6 Goblet Squats 4 Gorilla Row 60’ Goblet Carry

12.2.2020 (Day 3 of 61, Weight Loss Challenge)

SKILL HAND STAND AND HANDSTAND WALKING WOD 4rds for MAX reps, On 5min clock In 3mins30s 200 Jump Rope Singles In Time Remaining: 3 Slam Ball Box Step Overs 3 Slam Balls (6,6…9,9)  

11.19.2020

STRENGTH/SKILL STAGGERED STANCE KB DL RING ROWS WOD 12MIN PARTNER AMRAP 8 SUMO DL 8 LOADED STEPS 60’ FARMERS CARRY Pillars of Sumo Deadlift      

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Clint: (405) 209-2007
Kristy: (405) 585-1830

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