WOD

WOD: Aug. 16th, 2018

FUEL OF THE DAY:
PRE – METCON
Protein / Carbs


Every Minute On the Minute x 15min:
4 – Deadlifts 225/155#
5 – Toes To Bar

REST 3 min

EMOM x 10min
ODD – 20 – Sit Ups
EVEN – 16 – Lunges


FUEL OF THE DAY:
POST – METCON
Protein / Carbs

WOD: Aug. 15th, 2018

FUEL OF THE DAY:
PRE – STRENGTH
Protein / Veggies / Fats


6 Rounds of:
5 – DB Press 50#/35#
5 – Strict Pull Ups (weighted)

6 Rounds of:
50m – Farmers Carry 70/53
50m – Overhead Carry


FUEL OF THE DAY:
POST – STRENGTH
Protein / Veggies / Fats

WOD: Aug. 14th, 2018

FUEL OF THE DAY:
PRE – METCON
Protein / Starchy Carbs


Every Minute On the Minute x 15min
75m – Sprint
5 – Box Jumps
3 – Burpees

REST 3 min

EMOM x 15min
3 – Burpees
5 – Squats
7 – KB Swings


FUEL OF THE DAY:
POST – METCON
Protein / Carbs

WOD: Aug. 13th, 2018

FUEL OF THE DAY:
PRE – STRENGTH
Protein / Veggies / Fats


STRENGTH
Front Squats – 10 x 5

Coach’s Core Circuit


FUEL OF THE DAY:
POST – STRENGTH
Protein / Veggies / Fats

WOD: Aug. 11th, 2018

Partner Ride Along

12 min AMRAP of:
6 – Burpee Box Jumps
6 – Russian KB Swings
Calories – Rower
*Partner 1 will begin to accumulate calories. Partner 2 will complete the work before switching.

WOD: Aug. 10th, 2018

FUEL OF THE DAY:
Pre – Metcon
Protein / All the Carbs


“Quiet Professional”
Coach Eli’s Signature WOD

As Many Rounds As Possible in 20min of:
5 – Squat Snatch 105/70
20 – Double Unders
10 – Push Ups


FUEL OF THE DAY:
Post – Metcon
Protein / Carbs

WOD: Aug. 9th, 2018

FUEL OF THE DAY:
Pre – Metcon
Protein / Carbs


For Time:
1 mile – Run

REST 4min

5 Rounds of:
9 – Thrusters 95/65
9 – Pull Ups
REST 1min between rounds.


FUEL OF THE DAY:
Post – Metcon
Protein / Carbs

WOD: Aug. 8th, 2018

FUEL OF THE DAY:
PRE – STRENGTH
Protein / Veggies / Fats


Sumo Deadlifts
5 x 3
REST 2 min between rounds

For Time:
100 – Kettlebell Swings


FUEL OF THE DAY:
POST – STRENGTH
Protein / Veggies / Fats

WOD: Aug. 7th, 2018

FUEL OF THE DAY:
PRE – STRENGTH
Protein / Veggies / Fats


Every Minute On the Minute x 6min:
5 – HSPU
*Jump rope with remaining time

EMOM x 6min:
10 – Overhead Lunges alternating (65/45)*

EMOM x 6min:
30 – Double Unders
*Flutter kicks with remaining time


FUEL OF THE DAY:
POST – STRENGTH
Protein / Veggies / Fats

WOD: Aug. 6th, 2018

FUEL OF THE DAY:
Pre – Conditioning
Protein / Veggies / Fats


3 Rounds For Time of:
500m – Row
10 – C&J (155/105)
15 – Burpees
20 – Squat Jumps
400m – Run
REST – 1min


FUEL OF THE DAY:
Post – Conditioning
Protein / Veggies / Fats