Home / W.O.D. (Page 24)

W.O.D.

09/02/2024 Monday’s Workout

WARMUP AMRAP X 7 MIN1:00 Row8 Air Squats8 Scap Pull-Ups8 Ring Row8 Hang Power Clean8 Elbow Punches8 Pull-ups / Ring Rows8 Power Cleans WORKOUT “HOTSHOTS 19” 6 ROUNDS FOR TIME30… Continue reading

September 1, 2024 / W.O.D.
09/01/2024 Sunday’s Workout

WARMUP AMRAP x 4 MINUTES10 Banded Bent Over Rows8 Plank to Pikes6/6 Split Squats4 BB Strict Press Into… AMRAP x 4 MINUTES10 Alt. Walking Lunges8 Banded Pull Aparts6 BB Push… Continue reading

August 25, 2024 / W.O.D.
08/31/2024 Saturday’s Workout

WARMUP 4 ROUNDS*:15 Scap Pull-Ups**:15 Burpees:15 Sumo Stance Good Mornings:15 Sumo Air Squats *1 Round = all 4 movements**In 3rd & 4th rounds, switch to Kip Swings Into… 2 ROUNDS*5… Continue reading

August 25, 2024 / W.O.D.
08/30/2024 Friday’s Workout

WARMUP 2 ROUNDS1:00 EZ Rowing10 Wide Stance Good Morning10 Air Squat10 PVC Pass Through10 BTN PVC Press10 BTN PVC Elbow Punches Into… 1 ROUND250 M Row7 Hang Power Clean7 Front… Continue reading

August 25, 2024 / W.O.D.
08/29/2024 Thursday’s Workout

WARMUP 2 ROUNDS OR 9 MIN1 min Bike10 Alt. Groiners10 Squat Jumps10 Shoulder Taps10 Alt. Box Step-Ups10 Alt. Bird Dogs10 Box Jumps10 Sit-Ups WORKOUT EMOM x 20 MINUTESMIN 1 –… Continue reading

August 25, 2024 / W.O.D.
08/28/2024 Wednesday’s Workout

WARMUP 2 ROUNDS3 Inch Worms6 Up-Downs6 Jumping Squats6/6 DB OH Press:30 Alt. Deadbug Into… 2 ROUNDS12 PVC Pass Throughs6 Burpees6/6 DB Deadlift6/6 DB Hang Snatch STRENGTH EVERY 1:30 x 8… Continue reading

August 25, 2024 / W.O.D.
08/27/2024 Tuesday’s Workout

WARMUP AMRAP X 12 MIN2 min Row Into… 6 Scap Pull-Ups6 Kip Swings6 Alt. Lunges6 Big Kip Swings6 Narrow Stance Air Squats WORKOUT 4 SETS500/400m Row25 Pull-Ups20 Alt. Pistols -Rest… Continue reading

August 25, 2024 / W.O.D.
08/26/2024 Monday’s Workout

WARMUP 2 ROUNDS10 Toe Touch Jumping Jacks10/10 Leg Swings Forward + Backwards10/10 Leg Swings Side to Side10 Tib + Calf Raises5 Bootstrappers Into… 2 ROUNDS50 Single Unders*10 Glute Bridge Raises10… Continue reading

August 25, 2024 / W.O.D.
08/25/2024 Sunday’s Workout

WARMUP 1 ROUND2:00 Cardio30 Bicycle Crunches20 Slow Shoulder Taps10/10 DB Curl + Press Into… 1-2 ROUNDS7/7 DB Hang Snatch:10 Top of Ring Hold:10 Bottom of Ring Hold5 Push-Ups7 Sit-Ups WORKOUT… Continue reading

August 18, 2024 / W.O.D.
08/24/2024 Saturday’s Workout

WARMUP 2 ROUNDS6 Scap Pull-Ups6 Kip Swings6 Kang Squats6 Alt. Box Step-Over* Into… 2 ROUNDS (COACH LED)7 Barbell RDL7 Barbell Bent Over Row7 Barbell Muscle Clean10 Alt. Back Rack Elbow… Continue reading

August 18, 2024 / W.O.D.