Author Archives: Melissa

WOD for Wednesday June 28th:

WORKOUT OF THE DAY FITNESS A) Front Squat: 5@30X1 x 5 straight set; Rest 2min (week 3 of 8) B) 18min EMOM: min 1: 10 DB Push Press min 2: 15/10 Cal Row min 3: 10 Candlesticks PERFORMANCE A) Front … Continue reading

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WOD for Tuesday June 27th:

WORKOUT OF THE DAY FITNESS A1) Barbell Hip Thrust: 10-12 x 4 @2011; Rest 1min A2) Banded C2B Pullup or Banded COB Hold: AMRAP in 1min x 3; Rest 2 min B) 5 Rounds: 10 Power Clean 15 Pushups 400m … Continue reading

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WOD for Monday June 26th:

WORKOUT OF THE DAY FITNESS A) Behind the Neck Press: 3 Reps @2112 E2M for 14 min, ascending B) 500m Row TT: C) AMRAP 12: 10 Wallball 20 Walking Lunges 30 Situps PERFORMANCE A) Behind the Neck Split Jerk: 2 … Continue reading

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WOD for Friday June 23rd:

WORKOUT OF THE DAY FITNESS 7min AMRAP: 2 DB TGU per arm 4 Burpees 6 Wall Ball -REST 3 MIN- B) 7min AMRAP: 10 Situps 10 Pushups 10 DB Deadlifts -REST 3 MIN- C) 7min AMRAP: 10 Cal Row 15 … Continue reading

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WOD for Thursday June 22nd:

WORKOUT OF THE DAY FITNESS A) Sumo DeadLift: 4-6 @3111 x 4; Rest 1min B) Floor Press: 5-7 x 4; Rest 2min. C) 10-9-8-7-6-5-4-3-2-1: DB Thruster Pullup PERFORMANCE A) Sumo DeadLift: 4-6 @3111 x 4; Rest 1min B) Strict HSPU: … Continue reading

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WOD for Wednesday June 21st:

WORKOUT OF THE DAY FITNESS A) Front Squat: 5@30X1 x 5 straight set; Rest 2min (week 1 of 8) B) 18min EMOM: min 1: 10-12 Ring Rows min 2: 15 KB Swings + 6-8 NP Burpees min 3: 10/8 Cal … Continue reading

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WOD for Tuesday June 20th:

WORKOUT OF THE DAY FITNESS A1) PullUp Negatives and Skill Work: 10min A2) Lateral StepUps: 8-10/leg @2011 x 4; Rest 1min btwn legs/1min btwn sets B) 21-15-9: Row or Ski Cals Burpees PERFORMANCE A1) MuscleUp and PullUp Skill Work: 10min … Continue reading

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WOD for Monday June 19th:

WORKOUT OF THE DAY FITNESS A) Push Press 5-7 x 4; Rest 2min B) Seated Single Arm DB Press: 6-8/arm AHAP @30X1 x 3; Rest 2min C)For Time: 800m Run 30 Walking Lunge 30 HR Pushups 30 Situps 20 Walking … Continue reading

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WOD for Friday June 16th:

WORKOUT OF THE DAY FITNESS A) Power Snatch: 2 rep E2M for 10minutes B) Overhead Squat: 3-5 Rep E2M for 10minutes C) 10min AMRAP: 10 Kettlebell Swings 50 Single Unders -adding 5 KBS per round -adding 3 PS per round … Continue reading

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WOD for Thursday June 15th:

WORKOUT OF THE DAY FITNESS A1) Romanian Deadlift: 6-8 @31X1 x4; Rest 1min A2) Single Arm Dumbbell Bench Press: 8-10/arm x 4; Rest 2min. B) 2 Sets; 3 min Rest Between: 4 RFT: 7 Wall Ball 6 Box Jump or … Continue reading

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