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W.O.D.

02/17/2022 Thursday’s Workout

WARMUP 1 ROUND6 Push-Up to Pike10 Air Squats6 BB Good Morning10 Scap Pull-Ups 1 ROUND6 Pike Push-Up8 DB Front Squat6 BB Top Half Deadlift8 Kip Swings 1 ROUND6 DB Strict… Continue reading

February 13, 2022 / W.O.D.
02/16/2022 Wednesday’s Workout

WARMUP EMOM x 10 MINUTESMIN 1 – :45 RowMIN 2 – :45 Double-Push-up Inch WormMIN 3 – 12 Squat Jumps*MIN 4 – 6 V-ups + 6 Hollow RocksMIN 5 –… Continue reading

February 13, 2022 / W.O.D.
02/15/2022 Tuesday’s Workout

WARMUP 2 SETS1 min bike*50 Singles8 Scap Pull-Ups + 8 Kip Swings5 Inchworms & Push-Up + 20 Air Squats * Switch to Double Unders on 2nd time through STRENGTH 4×3Overhead… Continue reading

February 13, 2022 / W.O.D.
02/14/2022 Monday’s Workout

WARMUP 2 min Row – increase pace every 30 sec 5 min AMRAP20 jumping jacks15 squats10 V-sits5 Burpee broad jumps 2 min rest 5 min AMRAPEmpty BB5 High pulls5 Muscle… Continue reading

February 13, 2022 / W.O.D.
02/13/2022 Sunday’s Workout

WARMUP 2:00 Bike (EZ-Moderate Pace)Immediately Into… 3 SETS FOR QUALITY10/10 Banded Monster Walk Steps or Controlled Side Steps10/10 Clam Shells10 Tempo Air Squats (Band or Hip Circle Optional) (30X0)10 Tempo… Continue reading

February 6, 2022 / W.O.D.
02/12/2022 Saturday’s Workout

WARMUP 3 SETS (10:00 Max)20 Mountain Climbers5/5 DB Up Downs5 Scap Pull Ups + 5 Kip Swings 3 SETS200m Row5/5 DB Power Cleans5 Bigger Kip Swings + 5 Kipping Pull… Continue reading

February 6, 2022 / W.O.D.
02/11/2022 Friday’s Workout

WARMUP 2 ROUNDS10 Groiners8 Scap Push-Ups6 Push-Ups*8/8 Split Squats**10 Glute Bridges *Round 1 perform close grip, Round 2 perform wide grip**Round 2 perform Jumping Split Squats STRENGTH ON A 25:00… Continue reading

February 6, 2022 / W.O.D.
02/10/2022 Thursday’s Workout

WARMUP 3 ROUNDS1:00 Row (EZ Pace)6 Push-Up + Alt. Groiner8 Wall Ball Push Press**10 Alt Wall Ball Single Leg RDL **Round 2 perform Wall Ball Front Squats; Round 3 perform… Continue reading

February 6, 2022 / W.O.D.
02/09/2022 Wednesday’s Workout

WARMUP EMOM x 8 MINUTESMIN 1 – 10 Up-Downs + Max Shoulder TapsMIN 2 – 10 Barbell RDL + Max Good MorningsMIN 3 – 10 V-Ups + Max Hollow HoldMIN… Continue reading

February 6, 2022 / W.O.D.
02/08/2022 Tuesday’s Workout

WARMUP AMRAP x 8 MINUTES*:45 Bike @ Mod Pace10 Step-Ups10 Lunges with PVC Passthrough10 Tuck-Ups *Halfway Switch too:45 Bike @ Hard Pace10 Box Jumps10 PVC Overhead Squats10 Alt. V-Ups STRENGTH… Continue reading

February 6, 2022 / W.O.D.