Tag Archives: Sunday

WOD 8/6/17

Sunday, Week 2/Block 3 Mobility Softball x 30s each Glute Lax Ball x 30s each pec Strength EMOM 12: Minute 1: 10 Front Rack Reverse Lunges (135, 95) Minute 2: 5 Z-Press per arm using DB (weight of choice) Minute 3: 10 Barbell Rows (135, 95) Conditioning AMRAP 17: 30 Double Unders 15 Abmat Sit-ups 10 […]

WOD 7/30/17

Sunday, Week 1/Block 3 Strength 1) Paused Back Squat: 5 x 3 (1 ct pause in bottom). Add weight each set. Rest 2:00 2) Power Snatch: 5 x 3. Rest 90s. Conditioning AMRAP 17: 5 Power Snatches (115, 75) 10 Push-ups 15 Air Squats 30 Calorie Row L3: (95, 65) L2: (75, 55) L1: (65, […]

WOD 7/23/17

Sunday, Week 4/Block 2 Strength 1) Power or Squat Snatch: 6 x 2, adding weight each set. Rest 90s. 2) BB Rows: 3 x 8-10. Rest 60s. Conditioning AMRAP 18: 200 Meter Run 10 Goblet Squats 70, 55) 20 Russian Swings (70, 53) L3: (53, 35) L2: (45, 25) L1: (35, 25) Extra Credit Beach […]

WOD 7/16/17

Sunday, Week 3/Block 2 X-Band Walks x 2:00 10 Small Steps forward, backward and laterally Strength 1) Clean and Jerk: 6 x 2, adding. Rest 90s. 2a) DB Rear Foot Elevated Split Squat: 3 x 6 ea. Rest 60s. 2b) Side Plank: 3 x 20s. Rest 60s. Conditioning 5 RFT: 100 Meter Sledpush (Heavy) 15 […]

Workout of the Day | Sunday 7/2/17

Sunday 7/2/17, Week 1/Block 2 A) Warm-up Limber 11 B) Strength 1) Single Leg BB RDLs: 4 x 8 ea. Rest 90s. 2a) 1-Arm DB Rows: 3 x 12 ea. Rest 60s. 2b) Russian Twists: 3 x 20. Rest 60s. D) Conditioning AMRAP 21: 10 Calorie Row 15 Hang Power Cleans 20 Air Squats 25 […]

Workout of the Day | 6/18/17

HAPPY FATHER’S DAY TO ALL THE FORT DADS OUT THERE! Sunday 6/18/17, Week 3/Block 1 A) Mobility Tissue Work x 10 passes each – Thoracic Spine – Lats – Adductors B) Conditioning For total time: 30 DB Thrusters (50, 30) 400m Run Rest 2:00 40 Alt. DB Snatches (50, 30) 400m Run Rest 2:00 50 […]

Workout of the Day | 6/11/17

Sunday 6/11/17, Week 2/Block 1 Mobility Lax Ball on Calves and Ankles x 30s each spot A) Strength 1) Front Rack Reverse Lunge: 4 x 6 ea. Rest 60s. 2) BB Rows: 4 x 10. Rest 60s. 3) Handstand Hold: 3 x 10-30s. Rest 60s. B) Conditioning AMRAP 15: 12 OHS or front squat (95, 65) 12 Push-ups […]

Sunday | 4/12/15

It’s going to be a beautiful day out there! Start your day at The Fort. Sunday is a great day for making up a WOD you missed during the week! Also, a great time for some active recovery and mobility work.