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W.O.D.
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Wednesday 08-19-2020 WOD
Warm-up 4 ROUNDS (7 MINUTE CAP) 10 Tuck-Ups 10 Kip Swings 10 Slow Med Ball Squats 10 Med Ball Push Press 20 Mountain Climbers Strength EVERY 2:00 x 6 SETS*… Continue reading
/ W.O.D.
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Tuesday 08-18-2020 WOD
Warm-up AMRAP x 5 MINUTES 20 Crossbody Mountain Climbers 10 Barbell Deadlifts 8 Reverse Lunges Strength 6 SETS 1 Pausing Below The Knee Power Clean + 1 Pausing Hang Power… Continue reading
/ W.O.D.
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Monday 08-17-2020 WOD
Warm-upEMOM x 5 MINUTESMIN 1 – :45 Box Step-UpsMIN 2 – :45 Up-DownsMIN 3 – :45 Barbell Strict PressMIN 4 – :45 BurpeesMIN 5 – :45 Box Jump Overs StrengthEMOM… Continue reading
/ W.O.D.
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Sunday 08-16-2020 WOD
Warm-up AMRAP x 7 MINUTES 10 Russian KB Swings 5/5 Single Arm KB Strict Press 10 Up-Downs 10 Tuck-Ups Strength EMOM x 8 MINUTES MIN 1 – 6/6 DBL KB… Continue reading
/ W.O.D.
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Saturday 08-15-2020 WOD
Warm-up 3 ROUNDS (5 MINUTE CAP) 10 Alt. Lunges 5 Scap Push-Ups + 5 Push-Ups 10 Alt. SA DB Sumo Deadlifts 5 Supinated Ring Rows Strength 3 SETS 10 Tempo… Continue reading
/ W.O.D.
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Friday 08-14-2020 WOD
Warm-up AMRAP x 7 MINUTES 250m Row 10 Banded Strict Press 10 Push-Ups to Pike 2 Wall Walk 25’ Bear Crawl Strength Push Jerk for load: EVERY 1:30 x 6… Continue reading
/ W.O.D.
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Thursday 08-13-2020 WOD
Warm-up 3 ROUNDS (5 MINUTE CAP) 250m Row 12 Reverse Lunges 12 Alt. V-ups 30 Jumping Jacks Strength Deadlift for load: EVERY 2:00 x 6 SETS – 8 Deadlift *Start… Continue reading
/ W.O.D.
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Wednesday 08-12-2020 WOD
Warm-up AMRAP x 5 MINUTES :30 Moderate Pace Bike 10 Box Step-Ups 10 Barbell Bent Over Rows 10 Slam Balls Strength Hang Power Clean for load: 6-6-6-6-6 Hang Power Clean… Continue reading
/ W.O.D.
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Tuesday 08-11-2020 WOD
Warm-up EMOM x 5 MINUTES MIN 1 – :40 Single Unders MIN 2 – :40 Air Squats MIN 3 – :40 Single Unders MIN 4 – :40 Ring Rows MIN… Continue reading
/ W.O.D.
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Monday 08-10-2020 WOD
Warm-up AMRAP x 5 MINUTES 5/5 SA KB Deadlift 4/4 SA Russian KBS 3 Burpees Strength 6 SETS 2 Pausing Hang Power Clean* + 1 Hang Power Clean *Athletes will… 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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