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W.O.D.
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Friday 12-18-2020 WOD
Warm-Up 3 SETS 10 Alt. Groiners 10 Bootstrappers 10 Alt. Cossack Squats Into… 3 SETS 10 Scap Pull-Ups 12 Empty Barbell (or PVC) Kang Squats 14 Tuck-Ups Strength ON A… Continue reading
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Thursday 12-17-2020 WOD
Warm-Up 2 SETS 250m Row 10 Groiners 10 Bootstrappers 10 Inchworms 10 Jumping Air Squats Into… 2 SETS 10 Slam Ball Deadlifts 10 Slam Ball Alt. Reverse Lunges 10 Up-Downs… Continue reading
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Wednesday 12-16-2020 WOD
Warm-Up 3 SETS 1:00 Single or Double Unders 10 Plank to Pike w/ :01 Hold in Pike 10 Hollow Rocks :30 Front Rack Alt. Elbow Punches 5 Strict Press w/… Continue reading
/ W.O.D.
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Tuesday 12-15-2020 WOD
Warm-Up 3:00 Bike 2 ROUNDS 15 Jumping Jacks 12 Lunges 6/6 SA Bent Over Row Into… 2 ROUNDS 12 Hollow Rocks 10 Goblet Lunges 6 Ring Rows Workout AMRAP x… Continue reading
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Monday 12-14-2020 WOD
Warm-Up 1 ROUND 1:00 Row (Easy) 10 Glute Bridges 5 Inch Worms Into… 1 ROUND 1:00 Row (Mod) 10 KB Deadlift 20 Mountain Climbers Into… 1 ROUND 1:00 Row (Hard)… Continue reading
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Sunday 12-13-2020 WOD
Warm-Up ON A 10:00 CLOCK… 400m Slow Jog 50’ Side Shuffle Left 50’ Side Shuffle Right 50’ Side Shuffle Left 50’ Side Shuffle Right 200m Quick Run Into… AMRAP in… Continue reading
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Saturday 12-12-2020 WOD
Warm-Up 2:00 Bike (MOD) Immediately into… AMRAP x 4 MINUTES 5 Barbell Good Mornings 5 Slow RDLs 10 Elbow Punches 10 Back Rack Jumping Squats Strength ON A 15:00 RUNNING… Continue reading
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Friday 12-11-2020 WOD
Warm-Up 250m Row 10 Inch Worms 15 Bootstrappers 20 Step ups 500m Row Into … AMRAP x 5 MINUTES 12 Alt Cossack Squats 10 Air Squats 8 Box Jumps Workout… Continue reading
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Thursday 12-10-2020 WOD
Warm-Up TABATA, 8 SETS (:20 ON, :10 OFF)* Jump Rope: – Single Unders – Alt Feet (Running in Place) – Backwards Single Unders – Double Unders *Switch movement every 2… Continue reading
/ W.O.D.
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Wednesday 12-09-2020 WOD
Warm-Up 1:00 Perfect Kang Squats Into… 2 ROUNDS 10 Barbell Good Mornings 10 Alt. Step-Back BB Lunges 10 Reverse Crunches (lying knee tucks) 10 Alt. Scorpion Stretch :30 Hollow Hold… Continue reading
/ W.O.D.
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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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