Daily Workouts

Work Out of the Day Bench Press 3-3-3-3-3, reps Metcon 17min. AMRAP: 1 Rope Climb 5 Burpees 200m Run Post to Wodify.com

Work Out of the Day  Back Squat (Week 2 of 4) 70% x 3 80% x 3 90% x max reps Metcon 15min. EMOM: Min. 1) 15/12 Bike/Row Min. 2) Max Sit-ups (Anchored w/Kettlebell) Min. 3) 5 Front Squats (from the ground) 185/135 Post total sit-ups to Wodify ttps://tinyurl.com/sccfsouth

Work Out of the Day Olympic Lifting Total  Snatch (1 Rep Max) Clean and Jerk (1 Rep Max) You have 30min. total or 15min. for each section. If you do not have the ability to 1RM then this should be a good practice session for you as well. Hit your max in 7-10 Lifts. If […]

Work Out of the Day Back Squat (Week 1 of 4) 65% x 5 75% x 5 85% x max reps *1min. Plank Holds with a 45/25lb+ plate on your back between sets. 15min. to get as high as possible… 10 Cal Assault Bike/Row 10 Toes-To-Bar 3 Squat Cleans 135/95 *Round 2: Add 10/5lb. *Round […]

Work Out of the Day Saturday  8am Core and Cardio  9am SinCity Endurance  10am- Team WOD 11am- Open Gym Sunday  10am SinCity Circuit  11am Open Gym

Work Out of the Day    EMOM x 10 minutes    Power Clean + 2 Hang Clean   Metcon   For time: 15 min time cap   9-15-21 Burpee Pull-up Power Clean 155/105   RX+ 125/185

Work Out of the Day Strength Power Clean 15 min to build to a heavy single Metcon “The Chief“ Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. Post rounds completed for each of the 5 cycles. Each […]

Work Out of the Day 8 rounds for time: (4 rounds each) In teams of two: you go, I go (Each team mate completes full round then Switch.   10 Box jump Overs (24/20) 20 Wallballs (20/14) 10 Power Clean (155/105) 20 Wallball 10 Box jump overs   RX+ 30/20, 205/125

Work Out of the Day EMOM x 10 min (Build to max) 0-3 min- 3 Thruster 4-7 min- 2 Thruster 8-10 min 1 Thruster Metcon For time: 30 Thruster (75/55) 15 foot Rope climb, 3 ascents 20 Thruster  15 foot Rope climb, 2 ascents 10 Thruster  15 foot Rope climb, 1 ascents

Work Out of the Day 0:00:15:00 “Diane”  For time: 21-15-9 Deadlift 225/155 Handstand Push-up 15:00- 25:00 For time: 21-15-9 Push Jerk 135/95 Toes to bar Post to Wodify

Work Out of the Day “Candy” 5 rounds for time of: 20 pull-ups 40 push-ups 60 squats Post to Wodify.com