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W.O.D.
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Monday 05-11-2020 WOD
Warm-Up EMOM x 2 MINUTES :30 High Knees :30 Butt Kickers into… EMOM x 3 MINUTES 20 Jumping Jacks + 20 DB Toe Taps (No Measure) Strength EMOM x 12… Continue reading
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Sunday 05-10-2020
Warm-Up AMRAP x 3 MINUTES 2 Sit-Ups 2 Push-Ups Immediately into… ON A 2:00 RUNNING CLOCK… 300m Jog (No Measure) Strength AMRAP x 2 MINUTES Max Alt. Sit-Thrus -1:00 Rest-… Continue reading
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Saturday 05-09-2020 WOD
Warm-Up EMOM x 5 MINUTES 12 Air Squats + Max Plank Hold (No Measure) Strength ON A 15:00 RUNNING CLOCK… 60 Tempo DB Front Squats * *Every 10 reps complete… Continue reading
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Friday 05-08-2020 WOD
Warm-Up AMRAP x 5 MINUTES 10 DB Bent Over Rows 8 Lateral Jumps Over DB 6 Single DB Deadlift 2 DB Up-Downs (No Measure) Strength EVERY 2:00 x 6 SETS… Continue reading
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Thursday 05-07-2020 WOD
EMOM x 2 MINUTES:30 Jumping Jacks:30 Alt. Samson Stretches -Rest 1:00- EMOM x 2 MINUTES:30 Burpees:30 Reverse Lunges (No Measure) StrengthEMOM x 6 MINUTES5 Burpees + 10 DB Goblet Squats… Continue reading
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Wednesday 05-06-2020 WOD
Warm-Up AMRAP x 5 MINUTES 30 Single Unders 20 Shoulder Taps 10 Tuck-ups (No Measure) Strength 4 SETS 1:00 – “Crossbody” Mountain Climbers 1:00 – Push-Up Plank Hold -1:00 Rest… Continue reading
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Tuesday 05-05-2020 WOD
Warm-Up EMOM x 4 MINUTES 10 Up-Downs + Max Good Mornings into… AMRAP x 1 MINUTE Air Squats (No Measure) Strength 4 SETS ON A 12:00 CLOCK… 10/10 DB Suitcase… Continue reading
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Monday 05-04-2020 WOD
Warm-Up 5 SETS (:20 ON / :10 OFF)* MOVT 1 – Single DB Strict Press MOVT 2 – Mountain Climbers *Both movements = 1 Set (No Measure) Strength AMRAP x… Continue reading
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Sunday 05-03-2020 WOD
Warm-up AMRAP x 1 MINUTE Max Single Unders into… AMRAP x 1 MINUTE Max Reverse Lunges into… AMRAP x 1 MINUTE Max DB Upright Rows into… AMRAP x 1 MINUTE… Continue reading
/ W.O.D.
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Saturday 05-02-2020 WOD
Warm-up 5 SETS (:20 ON / :10 OFF)* MOVT 1 – Air Squats MOVT 2 – Alt. Groiners *Both movements = 1 Set (No Measure) Strength 4 SETS 1:00 DB… 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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