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W.O.D.
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Tuesday 12-08-2020 WOD
Warm-Up 2 ROUNDS 8 Up-Downs 8 KB Deadlift 8 Scap Pull-Ups Into… 2 ROUNDS 6 Burpees 6 Russian KB Swings 3 Strict Pull-Ups or 6 Ring Rows Skill FOR QUALITY… Continue reading
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Monday 12-07-2020 WOD
Warm-Up 250m Row Into… 3 ROUNDS 10 Groiner + Twist 8 Med Ball G2OH 6 Med Ball Jumping Squats Into… 250m Row Strength BACK SQUAT 1×6 @ 70% of 2RM… Continue reading
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Sunday 12-06-2020 WOD
Warm-Up 3 SETS (10:00 Cap) 10 Tempo Push-Ups (31X1) 10 Slow Single DB Sumo Stance Goodmorning 10/10 Half Kneeling Shoulder Presses 10 Box Step Overs Workout FOR TIME 50 DB… Continue reading
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Saturday 12-05-2020 WOD
Warm-Up AMRAP x 8 MINUTES* 5 Inch Worms 5 Behind the Neck Snatch Grip PVC Presses 5 Back Rack PVC Jumping Squats 10 Alt. Cossack Squats (PVC Optional) 5 Muscle… Continue reading
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Friday 12-04-2020 WOD
Warm-Up 4 SETS 5 Inch Worms + Push-Up 10 Scap Pull-Ups 10 Bootstrappers :15 Active Bar Hang :15 Top of Ring Dip Hold Strength DEADLIFT 1×2 @ 80% (Moderate) of… Continue reading
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Thursday 12-03-2020 WOD
Warm-Up 3 SETS 20 Jumping Jacks 150m Row 10 Elbow Punches Into … 3 SETS 20 Single Unders* 150m Row 10 Strict Press Strength STRICT PRESS 1×2 @ 80% (Moderate)… Continue reading
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Wednesday 12-02-2020 WOD
Warm-Up 2:00 Bike (Increase pace every :30 starting at 50% effort) Into… AMRAP x 6 MINUTES 10/10 Split Squat 8/8 Arnold Press 6 Slow Sit-Thrus Into… 2:00 Bike (Increase pace… Continue reading
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Tuesday 12-01-2020 WOD
Warm-Up AMRAP x 4 MINUTES 10 Jumping Jacks 8 Jumping Squats 6 Push Up to Down Dog Into… 2 SETS 5 BB Deadlift 10 Elbow Punches 5 Front Squat 5… Continue reading
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Monday 11-30-2020 WOD
Warm-Up 4 SETS 6 Up-Downs 6 Single DB Front Squat 6 Ring Rows* *Rounds 3 and 4 athletes can perform 3-5 Strict Pull-Ups Strength BACK SQUAT 1×2 @ 80% (Moderate)… Continue reading
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Sunday 11-29-2020 WOD
Warm-Up AMRAP x 8 MINUTES 100m Jog 20 Jumping Jacks 20 Mountain Climbers 10 Squat Jumps 10 Box Step-Ups Strength 3 SETS FOR QUALITY 8/8 Bulgarian Split Squats* 10 Decline… 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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