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W.O.D.

Monday 09-28-2020 WOD

Warm-up 2 ROUNDS 8 Step-Ups 8 Single DB Bent Over Row 16 Lateral Hops over DB 2 ROUNDS 8 Lunges 8 Frog Jumps* 8 Cossack Squats *Start in a high… Continue reading

September 27, 2020 / W.O.D.
Sunday 09-27-2020 WOD

Warm-up 3-4 SETS (8:00 CAP) 10 Alt. Samson Lunges 10 Groiner w/ thoracic rotation 10 Push-Up to Pike 10 Bootstrappers Skill 3 SETS FOR QUALITY 3/3 DB or KB Turkish… Continue reading

September 20, 2020 / W.O.D.
Saturday 09-26-2020 WOD

OUTDOOR! Warm-up 2 Rounds of 10 Groaners 10 Up-Downs then… AMRAP x 10 MINUTES 10 Slow Plate RDLs 10 Slow Alt. Lunge to Curl 10 DB Arnold Press w/ Slow… Continue reading

September 20, 2020 / W.O.D.
Friday 09-25-2020 WOD

Warm-up 3 ROUNDS :30 Jump Rope 10 PVC Pass Thrus 8 Empty BB Strict Press 10 Empty BB Good Mornings “BASELINE III.I (Test)“ I. ON A 25:00 RUNNING CLOCK… Establish… Continue reading

September 20, 2020 / W.O.D.
Thursday 09-24-2020 WOD

Warm-up 1:00 Bike/Row (Nasal Breathing, EZ Pace) Into… 3 ROUNDS 10 Glute Bridges 20 Shoulder Taps 10 Air Squats Workout EMOM x 28 MINUTES* MIN 1 – :50 Cal Row,… Continue reading

September 20, 2020 / W.O.D.
Wednesday 09-23-2020 WOD

Warm-up AMRAP x 4 MINUTES 8 Bootstrappers 10 Alt Groiners 12 Alt Cossack Squats Into… 3 ROUNDS :30 Bike (EZ pace) 5 Inch Worms + Push-Up 10 Tempo Squats (3111)… Continue reading

September 20, 2020 / W.O.D.
Tuesday 09-22-2020 WOD

Warm-up 3 ROUNDS 10 Sumo Stance Good Morning :20 Active Hang* 30 Mountain Climbers *Athletes should focus on depressing shoulders down and back. Extended Warm-up ON A 10:00 RUNNING CLOCK…… Continue reading

September 20, 2020 / W.O.D.
Monday 09-21-2020 WOD

Warm-up AMRAP x 10min 5 Scap Pull-Ups 10 Shoulder Taps 10 Lunges 5 Ring Rows 5 Knee Push-Ups 10 Air Squats “BASELINE I.I (Test)“ I. ON A 10:00 RUNNING CLOCK…… Continue reading

September 20, 2020 / W.O.D.
Sunday 09-20-2020 WOD

Warm-up AMRAP x 7 MINUTES 12/10 Cal Bike 10 Kip Swings 8 Knees to Chest 6/6 Single DB Deadlifts 4 Alt. Single DB Hang Muscle Clean Workout FOR TIME 25… Continue reading

September 13, 2020 / W.O.D.
Saturday 09-19-2020 WOD

Warm-up FOR TIME (8:00 CAP) 250 row (EZ) Into… 3 ROUNDS 5 Push-Up to Pike 10 Bootstrappers 10 Air Squats Into… 250m Row (Moderate) Workout EVERY 4:00 x 5 SETS… Continue reading

September 13, 2020 / W.O.D.