DAILY WOD

WODs are posted the evening before. Our daily WOD may change or get modified without notice.

Back Squat
3 sets of 6

"Underbelly"
50-35-20:
Double Unders
AbMat Sit-Ups

Directly Into...

50-35-20:
Double Unders
Air Squats

Back Squat
3 Sets of 5

"Dirty Water"
For Time:
100 Double Unders
800 Meter Run
60/45 Calorie Row

# DAILY MINDSET
**“The fact of the matter, is that it’s just my opinion.” Benjamin Franklin**
 
Have you ever caught yourself saying, “Well the fact of the matter is…”?
 
S...

Back Squat
3 Sets of 6

"Escape from Wonderland"
3 Rounds:
75 Double Unders
50 Air Squats
25/18 Calorie Row

Notes:

“The purpose of a goal is not to achieve the goal. The purpose of a goal It is to become more.” - Tony Robbins

There’s irony when we think about defining m...

Back Squat

Build to heavy set of 5

"Jacquelyn"

For Time: 
1000 Meter Row 
50 Wallballs (20/14) 
30 Toes to Bar

“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin

The musician doesn’t learn by listening. The musician learns, b...

Back Squat
3 sets of 5

"Freddy Krueger"
21-15-9:
Kettlebell Swings (70/53)
Burpees

Notes:

Starting the week off with a two part workout. Athletes will complete 3 working sets of 5 repetitions, taking a few warmup sets before. They have the option to use the same challen...

Back Squat
3 Sets of 5

“Thin Air”
4 Rounds For Time:
40 Air Squats
30 AbMat Sit-Ups
15/10 Calorie Row

L2
3 Rounds

L1
3 Roundss
30 Air Squats
20 Sit Ups
10/7 Cal Row

Notes:

The air squats will likely be the easier portion of today’s workout, with the sit-ups and bike p...

Back Squat
5 Sets of 3

Front Rack Reverse Lunge
3 Sets of 12

“Sore Subject”
Alternating Tabata x 8 Minutes:
Back Squat (45/35)
Double Unders

L2
Singles

L1
Air Squats
Singles

Notes:

Score today is the lowest number of repetitions across the 8 rounds of each movement. Fo...

Back Squat
Build to a Heavy Set of 3

“Instep Inferno”
4 Rounds:
400 Meter Run
50 Air Squats

L2
Sub 30 Air Squats

L1
200 M Run
25 Air Squats

Notes:

A mile of running and 200 air squats total in today’s workout. These are very simple movements, but we can think about a...

“Onesies”
Athletes Choose 1 From Each Section:

Weightlifting
1RM Deadlift
1RM Bench Press
1RM Back Squat

Gymnastics
Max Strict Pull-ups
Max Weighted Pull-ups
Max Muscle-ups
Max Strict Handstand Push-ups

Conditioning
400M Run
500 Meter Row

Notes:

We regularly build to...

Back Squat
3 Sets of 5

“Doctor’s Orders”
3 Rounds:
50 Air Squats
35 Push-ups
20/15 Calorie Row

L1
3 Rounds
35 Air Squats
20 Push Ups
18/12 Cal Row

Notes:

Breaking up the push-ups early and often today. Athletes should break these up like they would 100 push-ups for tim...

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