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W.O.D.
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Tuesday 04-14-2020 WOD
Warm-Up5 SETS (:20 ON / :10 OFF)*MOVT 1 – Jumping JacksMOVT 2 – Up-Downs *Both movements = 1 Set(No Measure) StrengthPUSH x PULL STRENGTH 4 SETS:30 Max DB Floor Press… Continue reading
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Monday 04-13-2020 WOD
Warm-UpAMRAP x 5 MINUTES10 DB Deadlift:30 Plank100m Run or 5 Burpees (No Measure) StrengthEMOM x 12 MINUTESMIN 1 – 12 DB Hang Power CleansMIN 2 – 12 DB Shoulder to… Continue reading
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04-12-2020 Sunday WOD
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 5 SETS :30 Crunches :30 Elbow Plank :30 Mountain… Continue reading
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04-11-2020 Saturday WOD
Warm-Up ON A 5:00 RUNNING CLOCK… 25′ Alt. Knees to Chest 25′ Alt. Leg Swings 25′ Alt. Lunges 25′ Broad Jumps 25′ Burpee into Broad Jump -Rest Remainder- (No Measure)… Continue reading
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Friday 04-10-2020 WOD
Warm-Up AMRAP x 5 MINUTES 10 Sit-Ups 10 Glute Bridge-Ups 10 Alt. Lunges w/ a Twist (No Measure) Strength EMOM x 15 MINUTES * MIN 1 – :45 Double DB… Continue reading
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04-09-2020 Thursday WOD
Warm-Up EMOM x 2 MINUTES :30 Jumping Jacks :30 Alt. Samson Stretches -Rest 1:00- EMOM x 2 MINUTES :30 Single DB Swings :30 High Knees (No Measure) Strength ON A… Continue reading
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Wednesday 04-08-2020
Warm-Up ON A 5:00 RUNNING CLOCK… 200m EZ Jog 20 Sit-Ups 40 Mountain Climbers 80 Single Unders 200m EZ Jog -Rest Remainder- (No Measure) Strength AMRAP x 4 MINUTES 8… Continue reading
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Tuesday 04-07-2020
Warm-Up AMRAP x 1 MINUTE Up-Downs into… EMOM x 4 MINUTES* MIN 1 – :45 Single DB Press MIN 2 – :45 Single DB Front Squats *Hold DB Across Chest… Continue reading
/ W.O.D.
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Monday 04-06-2020 WOD
Warm-Up AMRAP x 5 MINUTES 10 Jumping Jacks 10 Alt. Lunges 10 Air Squats 10 Sit-Ups (No Measure) Strength EMOM x 15 MINUTES * MIN 1 – 10 DB Power… Continue reading
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04-05-2020 Sunday WOD
Warm-up AMRAP x 5 MINUTES 5/5 SA X/KB DL 5/5 Single X/DB Front Squats 5/5 Single X/DB Thrusters 20 Mountain Climbers Strength 3 SETS* 8 SA X/DB Deadlifts 8 SA… Continue reading
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05/11/2025 Sunday Workout
WARM UPTABATA ROW (8 Rounds – :20 Work // :10 Rest) Into… 2 ROUNDS10 Alt. Deadbugs → 10 Sit-Ups10 Scap Push-Ups → 10 Hand Release Push-Ups10 Alt. Step-Ups A MOTHER… Continue reading
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