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W.O.D.
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Sunday 08-09-2020 WOD
Warm-up EMOM x 6 MINUTES MIN 1 – 5 Scap Pull-Ups + 5 Kipping Swings + MAX Alt. Shoulder Taps MIN 2 – 10 Ring Rows + MAX Sit-Ups MIN… Continue reading
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Saturday 08-08-2020 WOD
Warm-up AMRAP x 6 MINUTES 10 Alt. Step-Ups :30 Tuck Hold 10 DBL KB Deadlifts :30 Bike 5 Scap Push-Ups + 5 Push-Ups Strength 2 SETS 10 Suitcase Lunges 1:00… Continue reading
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Friday 08-07-2020 WOD
Warm-up AMRAP x 6 MINUTES 10 V-ups or Tuck-Ups 20 Lateral Hops Over Barbell 10 Barbell Bent Over Rows :20 Barbell Bent Over Row Holds* 10 Jumping Air Squats *Athletes… Continue reading
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Thursday 08-06-2020 WOD
Warm-up EMOM x 5 MINUTES MIN 1 – :45 SeeSaw Upright Row MIN 2 – :45 Broad Jumps MIN 3 – :45 SeeSaw Strict Press MIN 4 – :45 Broad… Continue reading
/ W.O.D.
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Wednesday 08-05-2020 WOD
Warm-up 3 ROUNDS (6 MINUTE CAP) 36 Single Unders 12 Step-Ups 12 Up-Downs 12 KB Deadlift Strength For Load: 10-10-10-10-10 Deadlift Workout FOR TIME 100 Double Unders 80 Sit-Ups 60… Continue reading
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Tuesday 08-04-2020 WOD
Warm-up AMRAP x 5 MINUTES 5 Up-Downs 6/6 SA DB Deadlift 6/6 SA DB Hang Power Clean 10 Slam Ball Strength ON A 12:00 RUNNING CLOCK… 6 SETS 2 Pausing… Continue reading
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Monday 08-03-2020 WOD
Warm-up AMRAP x 5 MINUTES 10 Alt. Lunges 5 Up-Downs 10 DB Strict Press 5 Up-Downs Strength For Load: 10-10-10-10-10 Back Squat Workout EMOM x 14 MINUTES MIN 1 –… Continue reading
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Sunday 08-02-2020 WOD
Warm-up AMRAP x 6 MINUTES 5 Up-Downs 5/5 Single Leg Glute Bridge-Ups 10/10 Side Plank Hip Taps* 10 Alt. Reverse Lunges Strength 3 SETS 4/4 SA KB Front Rack Reverse… Continue reading
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Saturday 08-01-2020 WOD
Warm-up2 ROUNDS (6 MINUTE CAP)50 Jumping Jacks5 Slam Ball Deadlifts + 5 Slam Ball Push Press*5 DB Hang Power Cleans25 Single-Unders** *10 Slam Balls in 2nd Round**25 Double-Unders in 2nd… Continue reading
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Friday 07-31-2020 WOD
Warm-upFOR TIME (6 MINUTE CAP)250m Row20 Lunges15 Wall Ball Front Squats15 V-ups15 Wall Ball Push Press15 Wall Ball G2OH StrengthON A 12:00 RUNNING CLOCK…Build to 2RM Front Squat (Score is… 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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