Daily WOD


Workout of the day


01.18.2019

Partner WOD: Filthy 100 100 Box Jumps 100 Jumping Pull-ups 100 KBS 35/26 100 Lunges 100 Knees To Elbows 100 Push Press 45/35 100 Good Mornings 100 Wall Balls 100 Burpees 100 Double Unders Have a great weekend YQM’ers!

01.17.2019

 Gymnastics Strength: 3-4 Rounds 8 Muscle-ups or 8 Strict Pull-ups 12 Strict HSPU  WOD: AMRAP 12min 25’ Overhead Walking Lunges 45/25 8 Burpees 25’ Overhead Walking Lunges 8 Toes To Bar

01.16.2019

WOD: Every 6 Minutes  4 Rounds Row 35/30 Cals 25 Wall-Balls 15 Deadlifts 225/155 Cash-out: Coaches Choice

01.14.2019

Strength: Back Squats 5×5 70-80% WOD: AMRAP 11 10 DB Snatches 50/35 15 Box Jump Over 10 C2B Pull-ups Cash-out: Coaches Choice

01.11.2019

Strength: EMOMx8 Odd: 6 Deadlifts 60-70% Even: 6 Thrusters Partner WOD: AMRAP 18 Row 1200m 60 Bar Facing Burpees 30 Front Squats 10 Muscle Up Have a great weekend YQM’ers!

01.09.2019

WOD: “Jack” AMRAP 20 10 Push Press 115/85 10 KBS 53/35 10 Box Jumps 24/20 Finisher: 5 Rounds 30 sec on, 10 off 1. Russian Twist 2. Plank 3. Side Crunches

01.08.2019

Strength: Back Squats 6×4 reps @ 85% WOD: E2MOM x 5 12 DB Snatches 50/35 12 T2B 12 wall-Balls *Class cancelation: the 5:45 & 6:45 class will be canceled due to the snowstorm. We will re-assess in the morning for later classes. Be safe if you need to be out on the roads tomorrow!

01.08.2019

Barbell Conditioning: 4×12 Power Snatches WOD: 5 Rounds 20 weighted Lunges (45/25 plate) 40 Double Unders 15 HSPU 40 Double Unders

01.07.2019

Gymnastics Strength: EMOMx8 8 Chest To Bar 8 Ring Rows WOD: AMRAP 12 3,6,9,12… Cal Row or Bike Hang Power Cleans 135/95