WORKOUT OF THE DAY "WOD"

MetCon: Tabata Day Sumo DeadLift High Pulls (75/55) Air Squats Push Press (75/55) Air Squats

Strength & Conditioning 5X5 Bench Press 50 Band Pull-Aparts MetCon 1 Mile Run

Strength & Conditioning 4X10 Overhead Squats 1XMax Effort WallBalls (20 to 10/14 to 9) MetCon 21-15-9 WallBalls (20/14) and Push-ups Then 800M Run 21-15-9 Box Jumps (24/20) and Push-ups

Strength & Conditioning Front squat 3x12 (building) Hamstring curls 3x12 MetCon Tabata: Power snatches (75/55), push ups, SDHP (75/55), pull ups

Strength & Conditioning 15 minutes to find a 3 rep thruster (take from the ground) MetConDeath by: 10 Wall balls (20/14 to 10/9), 2 Burpees (add 2 burpee each minute until failure)

Strength & Conditioning 8x3 bench press (building) MetCon 25min amrap: 50’ DB lunges (50/35), 400m run, 30 Air squats

Strength & Conditioning 4 rounds not for time: :30 pallof press (each), 15 weighted sit ups, 20 superman rocks, 30 russian twists MetCon For time: 9-15-21 t2b, DB push press (35/25)

Strength & Conditioning 16 min EMOM: Odd: 6 HSPU Even: 10 Barbell bent over rows MetCon For time:  30-20-10  DL (165/115), BJO (24/20), 200m run after each round

Strength & Conditioning 4X2 Clean First Pull 4X2 Clean Pull 4X2 Clean MetCon 30 Minute AMRAP 200M Run, 10 Squat Cleans (165/105), 15 Burpees over Bar

Strength & Conditioning 5X5 Bench Press 50 Bad Pull-aparts MetCon 50-40-30-20-10 WallBalls (24 to 10/14 to 9), Double-unders, 100M Shuttle

Strength & Conditioning  5 Rounds not for time  6 Handstand Push-ups, 4 Strict Toes-2-Bar + 6 Toes-2-Bar, 20 Russian Twists, 10 Dumbbell straight leg Deadlifts.  MetCon 8 Minute AMRAP 3-6-9-12... Shoulder-to-overhead (135/95) and Pull-ups

Strength & Conditioning 4X2 Snatch First Pull 4X2 Snatch Pull 4X2 Snatch MetCon For Time 21-15-9 Power Snatch (95/65) Handstand Push-ups Box Jump Overs (24/20)

Strength & Conditioning 5X5 Deadlift 5X25 Arch Body Rocks 5X25 Hollow Body Rocks MetCon Tabata: Push-ups, Lunges, KettleBell Swings (53/35), Body-ups *1 Minute rest in between exercises

Strength & Conditioning 6X3 Overhead Squats 10 Minute EMOM: 2 Power Snatches MetCon 6 Rounds For Time 30 feet Dumbbell Lunges (50s/30s) 8 Toes-2-Bar 30 feet Dumbbell Lunges 8 Pull-ups

Strength & Conditioning 5 Sets: 5 DeadLifts at 70% 6 Strict Toes-2-Bar 15 Weighted Sit-ups MetCon 1 mile run rest 3 minutes 1 mile run * goal is to complete the second mile close to the same time as your first mile without sandbagging

Strength & Conditioning 4 sets each:  6 rep bench press with a 1 second pause at the bottom 30 jumping lunges MetCon 5 Rounds for Time: 400M Run 10 Thrusters (95/65) 10 Burpee Box Jumps (24/20)

Strength & Conditioning 10 Minute EMOM 1 clean pull + 2 power cleans Every 3 Minutes for 12 Minutes 8 rep Backsquat (65-70%) MetCon 3 Minute AMRAP X2 10 push-ups 5 Dumbbell hang squat cleans (50s/30s) *mandatory 2 minute rest between AMRAPs

Strength & Conditioning Every 4 minutes for 16 minutes: 8 strict pull-ups, 8 banded lat pulls, 8 Handstand Push-ups, 30 double-unders. MetCon 25 Minute AMRAP: 3 wall walks, 10 Kettlebell push press with left arm, 20 Kettlebell swings (53/35), 10 Kettlebell push press with right arm.

Strength & Conditioning 20 Minute EMOM 1st: 10 Toes-2-Bar 2nd: 30 Double-Unders 3rd: 15 Russian Kettlebell Swings (53/35) 4: 10 Double Dumbbell Strict Press MetCon 3 Minutes to do 2 Rounds of the following: 8 Overhead Squats (95/65) 8 Burpees Over the Bar * Continue every 3 minutes adding 2 reps to each exercise until you can no longer complete both exercises within the 3 minutes.

Strength & Conditioning Every 90 Seconds for 15 Minutes  2 Snatch High Pulls + 1 Full Snatch MetCon 10 Rounds For Time 2 Squat cleans (75% of Max) 4 Handstand Push-ups 6 Pull-ups

Strength & Conditioning 4X8 Front Squat (light) 30 total Turkish Get-Ups  MetCon 5 Rounds For Time 400M Run 25 WallBalls (20/14)

Strength & Conditioning 5X5 Strict Toes-2-Bar 5X30 second pallof press each side 5X10 Dumbbell Rows each side MetCon 10 Minute AMRAP 3-6-9-12-15... Deadlifts (225/165) Box Jump-Overs (24/20)

Strength & Conditioning 15 Minute EMOM 1st: 16 DB Lunges 2nd: 20 Second L-Sit 3rd: 30 Double-Unders MetCon 20 Minute AMRAP 20 Double Kettlebell Front Squats (53/35) 15 Sit-ups 10 Push Ups

October 1st: Louis Morgan  October 4th:  Guadalupe Ruiz October 6th: Jamie Cabrera Cole Clinton October 7th: Adriana Parsons Makenzie Hardman  Kevin McDevitt October 9th: Andrew Robles October 10th:  Tim Thomas Deborah Calzini October 11th:  Kaia Perez October 12th:  Frances Jimenez October 14th: George Boston October 16th: Brian Vasulo October 19th:   Steve Varney October 22nd:  Francis Delgado-Arevalo October 23rd:  Garrett McGrath  October 24th: Ali Garcia October 25th: Aubrielle Nelson October 26th: Jimmy Aguilar October 30th:  Michael Bueno