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WORKOUT OF THE DAY

Thursday, September 8, 2022

Iron Body Protocol:  3 Rounds for Quality: :30 L Hold on Bar 12 DB Hammer Curls 10 Alternating V Ups :45 Plate Overhead Hold WOD: 20 Minute EMOM: 2 Rope Climbs  16 Alternating DB Clean and Jerks  12 Double DB Front Squats Rest

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Wednesday, September 7, 2022

Strength: Back Squats: 2-2-1-1-1 *Note: Similar to bench last week, build up to a max if you are feeling great. If not, leave 10-15# in the tank.  WOD:  8 Rounds: 8 Push Press 8 Box Jump Overs 8 Push-ups  Rx+: 135/95, 30/24”, 5 HSPU Rx:

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Tuesday, September 6, 2022

“Hotshots 19” 6 Rounds: 30 Air Squats  19 Power Cleans 135/95 7 Strict Pull-ups  400 Meter Run  Note: On June 30, 2013, 19 of the 20 members of the Granite Mountain Hotshots were killed during the Yarnell Hill Fire. Brendan McDonough, who had separated from

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Friday, September 2, 2022

Core:  5 Rounds for Quality:  6 Side Plank Leg Lifts (Left) 6 Side Plank Twists (Left) :30 Hollow Hold 6 Side Plank Leg Lifts (Right) 5 Side Plank Twists (Right) -Rest 1:00 Between Rounds- WOD: For Time: 12-9-6 Deadlift Sandbag Clean 100’ Sandbag Carry After

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Thursday, September 1, 2022

Iron Body Protocol:  4 Sets:  8-12 DB Hammer Curls 8-12 DB Tricep Extensions :30 Overhead Plate Hold WOD: 6 Minute AMRAP 5 DB Thrusters 10/8 Calorie Bike 16 Russian Twists -Rest 3 Minutes-  For Time:  60 Russian Twists 40 Calorie Bike 20 DB Thrusters Rx+:

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Wednesday, August 30, 2022

Strength:  Bench Press:  3-3-2-2-1-1 Note: Getting closer to max out week. Try to leave about 5-10 pounds in the tank, but the weight should be very challenging.  WOD:  15 Minute AMRAP  5 Hang Power Snatch 25 Double Unders (50 Single Unders) 5 Overhead Squats 15/12

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Tuesday, August 30, 2022

WOD:  “Holleyman” 30 Rounds for Time:  5 Wall Balls 3 Handstand Push-ups 1 Power Clean Rx+: 20/14#, HSPU, 225/155 Rx: 20/14#, 2 HSPU, 185/125 Intermediate: 16/12#, 3 Push-ups, 135/95 Scaled: 14/10#, 3 Knee Push-ups, 95/65

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Monday, August 29, 2022

Strength:  Back Squat: 2×5, 2×3, 2×1 Pause Squats Note: Percentages should stay the exact same as last week, however each squat will have a 2-3 pause at the bottom. Get comfortable in the b WOD: For Time:  400 Meter Run 25 Burpee Box Jump Overs

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