Home / W.O.D. (Page 5)

W.O.D.

02/25/2025 Tuesday Workout

WARM UP2-3 ROUNDS5 Is Ys Ts*20 Alt. High Knees20 Alt. Butt Kickers10 Calf Raises10 Tib Raises10 Alt. Hip Openers *w/light weight or bodyweight, perform 5 reps of shoulder reps: I… Continue reading

February 23, 2025 / W.O.D.
02/24/2025 Monday Workout

WARM UP2 min Cardio Choice Into… 2 ROUNDS (MOBILITY)5 Push-Ups to Down Dog10 Alt. Samson Lunges10 Kang Squats10 Squat w/ Alt. Reach Into… 3 ROUNDS (BARBELL WU)5 Clean Deadlifts +… Continue reading

February 23, 2025 / W.O.D.
02/23/2025 Sunday Workout

WARM UP1 ROUND10 Elevated Calf Raises20 Bunny Hops10 Ant. Tib Raises10/10 Ankle Circles10/10 Single Leg Hops EMOM x 3 MINUTES:45 Bike 1 ROUND30 Tall Jump Single Unders5/5 Single DB Deficit… Continue reading

February 16, 2025 / W.O.D.
02/22/2025 Saturday Workout

WARM UP2 ROUNDS15 Toe Touch Jumping Jacks12 Hollow Rocks12 Alt. Supermans10 Air Squats10 Scap Pull-Ups Into… 2 ROUNDS8 Burpees10 Elbow Punches10 Strict Presses (8 Push Press in RD2)8 Front Squats… Continue reading

February 16, 2025 / W.O.D.
02/21/2025 Friday Workout

WARM UPAMRAP x 4 MINUTES100m Run (:30 Cardio Choice)6 Glute Bridge-Ups6 Barbell RDLs6 KB Deadlift Into… AMRAP x 4 MINUTES100m Run (:30 Cardio Choice)6 Barbell Good Morning6 Barbell Deadlift6 Russian… Continue reading

February 16, 2025 / W.O.D.
02/20/2025 Thursday Workout

WARM UP2 ROUNDS1:00 Cardio Choice (EZ→ MOD)5 Inchworm + 3 Scap Push-Ups*10 Alt. Samson Lunges10 Supermans10 SLOW Deadbugs *1 Rep= 1 Inchworm + 3 Scap PU. Into… 2 ROUNDS:40 Cardio… Continue reading

February 16, 2025 / W.O.D.
02/19/2025 Wednesday Workout

WARM UPMOBILITY ROUND10 PVC Pass Throughs5/5 Ankle Circles10 Around the Worlds20/20 Single Leg Hops10 PVC Cuban Press10 Squat Jumps Into… 2 ROUNDS5 Barbell Snatch Deadlifts5 Hang Muscle Snatch5 Overhead Squats… Continue reading

February 16, 2025 / W.O.D.
02/18/2025 Tuesday Workout

WARM UP1-2 MOBILITY ROUNDS:30 EZ Row5 Push Up to Down Dog10 Alt Thread the Needle5/5 Moose Antlers5 Pause Up Downs:10 Dead Hang Into… 2 ROUNDS1:00 ROW*8 Ring Rows8 Kip Swings4… Continue reading

February 16, 2025 / W.O.D.
02/17/2025 Monday Workout

WARM UP2 ROUNDS1:00 Bike10 Air Squat8 Cossack Squat6 Groiner with a Twist4 Up/Down Dog 1-2 ROUNDS:30 Bike5 Jumping Air Squat10 Elbow Punches5 Front Squats STRENGTHON A 25:00 RUNNING CLOCK…Build to… Continue reading

February 16, 2025 / W.O.D.
02/16/2025 Sunday Workout

WARM UP1 ROUND250/200m Row or 200m Run10/10 Forward and Back Leg Swings10/10 Side to Side Leg Swings150/100m Row or 100m Run10 Alt. Hamstring Scoops10 Alt. High Kicks150/100m Row or 100m… Continue reading

February 9, 2025 / W.O.D.