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W.O.D.
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07/11/2022 Monday’s Workout
WARMUP AMRAP x 3 MINUTES2 Up-Dog to Down-Dog4 Bodyweight Lunge-Lunge-Squats6 Alt. Box Step-Overs8 Med. Ball Push Press to Target Into… 2 ROUNDS1:00 Row5 Wall Balls5 Alt. Box Step-Overs5/5 Bodyweight Split… Continue reading
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07/10/2022 Sunday’s Workout
WARMUP 2 ROUNDS1:00 EZ Bike10 PVC Pass Throughs8 BTN Press*6 Hanging Knee Raises INTO… 1 ROUND1:00 Hard Bike10 PVC Around the World8 High Hang Muscle Snatches*6 Kipping Knee Raises or… Continue reading
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07/09/2022 Saturday’s Workout
WARMUP EMOM x 7 MINUTES (:45 ON / :15 OFF)MIN 1 – Cardio ChoiceMIN 2 – Alt. LungesMIN 3 – Cardio ChoiceMIN 4 – Alt. Side LungesMIN 5 – Barbell… Continue reading
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07/08/2022 Friday’s Workout
WARMUP AMRAP x 3 MINUTES25’ High Knees25’ Butt Kickers10 Up Downs INTO… AMRAP x 3 MINUTES5 Sit Ups5 Strict Presses5 Push Presses STRENGTH Shoulder Press for load:ON A 15:00 RUNNING… Continue reading
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07/07/2022 Thursday’s Workout
WARMUP 2 ROUNDS:20 Plate Hops10 Front Foot Elevated Reverse Lunges5 Perfect Air Squats (:02 pause at bottom) INTO… 2 ROUNDS:20 Single Unders10 Alt. Standing Knee Pulls5 Plate Front Squats INTO…… Continue reading
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07/06/2022 Wednesday’s Workout
WARMUP AMRAP x 4 MINUTES5 Cal Row5 Bootstrappers5 Slam Ball Ground to Overhead INTO … 1 ROUND (w/ Empty Barbell or PVC)10 Behind the Neck Snatch Grip Strict Press10 Snatch… Continue reading
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07/05/2022 Tuesday’s Workout
WARMUP AMRAP x 3 MINUTES20 Jumping Jacks5 Bodyweight Good Mornings20 Crossbody Mountain Climbers INTO… 3 ROUNDS5/5 Single Arm KB/DB Deadlift:20/:20 Single Arm KB/DB Suitcase Hold*5 Ring Rows:20 Tuck Hold *Change… Continue reading
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07/04/2022 Monday’s Workout
WARMUP 1 ROUND5/5 Leg Swings10 Alt. Cossack Squats10 Walking Toe Steps10 Walking Heel Steps20 Butt Kickers INTO … 2 ROUNDS*8 Med. Ball Front Squats6 Push-Up to Down Dog4 Hang Muscle… Continue reading
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07/03/2022 Sunday’s Workout
WARMUP EMOM x 8 MINUTES (:40 ON / :20 OFF)MIN 1 – 1 min RowMIN 2 – Alt. Bird DogsMIN 3 – Alt. DB Bicep Curls*MIN 4 – Tuck Hold**… Continue reading
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07/02/2022 Saturday’s Workout
WARMUP 1 ROUND30 Singles Unders10 Air Squats10 Strict Press10 Slow Deadlifts Into… 2 ROUNDS15 Double Unders8 Wall Balls8 Good Mornings8 Push Press8 KB Swings8 Jumping Pull-Ups WORKOUT“FILTHY 50” FOR TIME50… Continue reading
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05/18/2025 Sunday Workout
WARM UP1 ROUND (25’ for each movement)200m RunWalking Samson LungesToe WalkWalking Toe TouchesHeel WalksWalking Figure 4 SquatHigh KneesWalking Lateral LungesButt Kickers200m Run Into… 2-3 ROUNDS (Time Permitting)10 DB Alt. Around… Continue reading
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