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W.O.D.
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Friday 01-08-2021 WOD
Warm-Up 6-Count Burpee! On your count, have athletes move through each position of the Burpee: 1 – Hands on the ground 2 – Jump feet into Plank 3 – Bottom… Continue reading
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Thursday 01-07-201 WOD
Warm-Up 3 SETS 10/10 Thoracic Rotations 10 Alt Groiners 10 Alt Samson Lunges Into… 3 SETS 10/10 Single Arm DB Strict Press 10/10 Single Arm DB Overhead Lunge 20 Deadbugs… Continue reading
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Wednesday 01-06-2021 WOD
Warm-Up 2 ROUNDS :30 Run, Bike, or Row :30 Jump Rope 10 PVC Pass Thrus 10 Alt. Elbow Punches w/ BB 5 Strict Press w/ BB 5 Push Press or… Continue reading
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Tuesday 01-05-2021 WOD
Warm-Up 1 ROUND 250m Row 10 Inchworms 10 Bootstrappers 10 Scoprion Stretch 10 Cossack Squats 10 Jumping Air Squats 250m Row Into… 1 ROUND 5 Scap Pull-Ups 10 Scap Push-Ups… Continue reading
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Monday 01-04-2021 WOD
Warm-Up 2 ROUNDS 10 DB Deadlift 8 Step Ups 20 Shoulder Taps Into… 1 ROUND 8 DB Russian KBS 6 Box Jumps 6 Up-Downs Into… 1 ROUND :20 Active Hang… Continue reading
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Sunday 01-03-2021 WOD
Warm-Up 4:00 Free Foam Roll Immediately Into… AMRAP x 6 MINUTES 5/5 Clam Shells 10 Bootstrappers 10 Alt. Groiners 10 Tempo Air Squats (Barbell Optional) (2121) Strength ON A 12:00… Continue reading
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Saturday 01-02-2021 WOD
Warm-Up 3 SETS (10:00 Cap) :30 Superman Hold :30 Hollow Body Hold 5/5 Tempo SA Ring Rows (2111) 7/7 Single Leg KB RDL 9 KB Sumo Deadlifts Workout FOR TIME… Continue reading
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Friday 01-01-2021 WOD
Warm-Up 3 ROUNDS :30 Tuck Hold 20 Jumping Jacks 10 Up-Downs 5 Empty BB Z-Press (Seated BB Press) Into… 3 ROUNDS 10 Alt Elbow Punches 10 BB Strict Press 10… Continue reading
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Thursday 12-31-2020 WOD
Warm-Up 2:00 Bike (Increase pace every :30) Into… 2 ROUNDS 10 Bootstrappers 10 Alt Groiners 10 Scap Push-Ups Into… 3 ROUNDS 10 Wall Ball Deadlifts 10 Wall Ball Front Squats… Continue reading
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Wednesday 12-30-2020 WOD
Warm-Up ON 8:00 RUNNING CLOCK… 150m Row 30 Jumping Air Squats 150m Row 30 Glute Bridge-Ups 150m Row 5 DBL DB DL 50 Single or Double Unders 150m Row 5… Continue reading
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…Workout of the Day
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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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