Home / W.O.D. (Page 8)

W.O.D.

01/26/2025 Sunday Workout

WARM UPEMOM x (:40 ON / :20 OFF)MIN 1 – Single UndersMIN 2 – :20 Single Right Foot / :20 Singles Left FootMIN 3 – High Knees Single UndersMIN 4… Continue reading

January 19, 2025 / W.O.D.
01/25/2025 Saturday Workout

WARM UP1-2 ROUNDS10/10 Leg Swings20 Bunny Hops20 Anterior Tib Raises10 Alt. Hip Openers (over the hurdle) Into… .8 km Bike500/400m Row.6 km Bike250/200m Row.4 km Bike150/100m Row PARTNER WORKOUTIN TEAMS… Continue reading

January 19, 2025 / W.O.D.
01/24/2025 Friday Workout

WARM UP2 ROUNDS5 Push Up to Down Dog10 Alt Groiners10 Alt Piked Toe Taps10 Pause Air Squats (:01 in bottom)5 Up-Downs Into… 2 ROUNDS*6 Clean/Snatch Grip RDL6 Muscle Clean/ Snatch6… Continue reading

January 19, 2025 / W.O.D.
01/23/2025 Thursday Workout

WARM UP3 ROUNDS2:00 Bike*12 Banded Pull-Apart10 Alt. Deadbug (Option to add KB Pull Over)8 Scap Pull-Ups → Ring Rows → Kip Swings *RND 2= 1:30 Bike, RND 3= 1:00 Bike…. Continue reading

January 19, 2025 / W.O.D.
01/22/2025 Wednesday Workout

WARM UP3:00 Row (Increase intensity every minute) Into… 1 ROUND5 Jefferson Curls10 Boot Strappers5 Push-Up to Pike10 Cat Cow Into… 2 ROUNDS10 Wall Ball Front Squats→10 Wall Balls10 Sumo Good… Continue reading

January 19, 2025 / W.O.D.
01/21/2025 Tuesday Workout

WARM UP1 min BikeInto…2 ROUNDS5 Inch Worms into Up Dog/Down Dog10 Good Mornings8 Jefferson Curls5/5 Bodyweight Lunges10 Shoulder taps5/5 Cat/Cow 1 min BikeInto…2 ROUNDS5 Tempo RDL (31X1)5/5 BB Front Rack… Continue reading

January 19, 2025 / W.O.D.
01/20/2025 Monday Workout

WARM UPSPECIFIC MOBILITY:45/:45 Banded Lat Stretch:45/:45 Banded Ankle Distraction:45/:45 Banded Hip Distraction Into… 3 ROUNDS (Switch last movement on RD 3)8 Burpees→8 Alt. DB Burpees10 Tuck-Ups→10 V-Ups10 Alt. DB Deadlifts→10… Continue reading

January 19, 2025 / W.O.D.
01/19/2025 Sunday Workout

WARM UP3 ROUNDS6 Burpee Prep*6 Lateral Step Overs6/6 Staggered Stance KB Deadlift8 Alt. Cossack Squats (Option for Goblet)10 Alt. Deadbugs *RD 1: Inch Worms + Push-UpRD 2: 6 Up-Down +… Continue reading

January 12, 2025 / W.O.D.
01/18/2025 Saturday Workout

WARM UP3 ROUNDS3:00 Row →2:00 Row →1:00 Row10 Banded Pull Aparts→10 Scap Pull Ups + 5 Ring Rows →10 Kip Swings8 Kang Squats →8 Squat Jumps→8 Empty BB Front Squats… Continue reading

January 12, 2025 / W.O.D.
01/17/2025 Friday Workout

WARM UPMOBILITY ROUND5 Up/Down Dog8 Groiner into Pigeon Pose5 Quadruped Forward + Backward Hip Circles10 Cat/Cow Into… 2 ROUNDS50 Single Unders→30 Double Unders10 Good Mornings (BB Optional)→10 BB RDLs10 Deadbugs… Continue reading

January 12, 2025 / W.O.D.