Home / W.O.D. (Page 146)

W.O.D.

07/04/2021 Sunday Workout

WARMUP 2:00 Bike / Row / or Jump Rope Into… 20 seconds on 5 second transition: Knees to Chest Heels to Butt Toe Walk Heel Walk High Knees Butt Kickers… Continue reading

June 27, 2021 / W.O.D.
07/03/2021 Saturday Workout

Warmup Workout AMRAP x 20 MINUTES 250/200m Row 50 Double Unders 10 Hand Release Push-Ups 10 DB Suitcase Forward Lunges (50/35) (Score is Rounds + Reps)

June 27, 2021 / W.O.D.
07/02/2021 Friday Workout

Warmup StrengthON A 20:00 RUNNING CLOCK…Build to a Heavy 1-Rep Deadlift Workout ON A 15:00 RUNNING CLOCK…5 SETS3 TNG Deadlifts (@80% of Heavy 1-Rep Deadlift)6 Box Jumps (30/24) -Rest 0:30… Continue reading

June 27, 2021 / W.O.D.
07/01/2021 Thursday Workout

Warmup Skill 2 SETS FOR QUALITY3/3 DB Windmills (Athlete Choice, Light)3/3 Tempo Single Arm DB Deficit Push-Ups (2121)* *3 Push-Ups w/ DB in the Right, then 3 in the Left…. Continue reading

June 27, 2021 / W.O.D.
06/30/2021 Wednesday Workout

Warmup WorkoutHOTSHOTS 19Six rounds for time of:• 30 Squats• 135 pound Power clean, 19 reps• 7 Strict Pull-ups• Row 500 meters

June 27, 2021 / W.O.D.
06/29/2021 Tuesday Workout

Warmup StrengthON A 15:00 RUNNING CLOCK…Build to a Heavy 1-Rep Strict Press Workout EVERY 2:30 x 6 SETS15 Burpee to Target*12 Push Press (115/75) -No Additional Rest b/t Sets- *6″… Continue reading

June 27, 2021 / W.O.D.
06/28/2021 Monday Workout

Warmup StrengthON A 20:00 RUNNING CLOCK…Build to a Heavy 1-Rep Back Squat WorkoutEMOM x 12 MINUTES MIN 1 – 15/12 Cal Bike MIN 2 – 25 Sit-Ups MIN 3 –… Continue reading

June 27, 2021 / W.O.D.
06/27/2021 Sunday Workout

WARMUP AMRAP x 10 MINUTES 250/200m Row (EZ) :30 Supinated Grip Bar Hang 6 Inchworms w/ Push-Up 6 Up-Downs :30 Single Unders* *Option to move to Double Under practice/attempts @… Continue reading

June 20, 2021 / W.O.D.
06/26/2021 Saturday Workout

WARMUP ON A 5:00 RUNNING CLOCK… 3 SETS (W/ Empty Barbell) 5 Slow Kang Squats 5 Slow Upright Rows 10 Behind the Neck Alt. Elbow Punches 5 Back Rack Squat… Continue reading

June 20, 2021 / W.O.D.
06/25/2021 Friday Workout

WARMUP 2 ROUNDS FOR QUALITY 30 Crossbody Mountain Climbers 5 Lunge-Lunge-Squats 6 Alt. Groiners w/ Thoracic Rotation 7 Burpees Into… 1 ROUND FOR QUALITY 10 Barbell Back Squats 6 Barbell… Continue reading

June 20, 2021 / W.O.D.