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W.O.D.
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10/25/2022 Tuesday’s Workout
WARMUP 3-4 ROUNDS (8:00 Cap)1 min Row8 Up-Downs8 Jump Squats8 Barbell RDL8 Barbell Cuban Press (start with PVC) STRENGTH Clean & Jerk for load:2-2-2-2* *Start Light and build to Moderate…. Continue reading
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10/24/2022 Monday’s Workout
WARMUP 2 ROUNDS:30 Single Unders*10 Alt. Tuck-Ups8 Ring Rows8 Alt. Box Step-Ups *Rnd 2 complete either Tall Jump Single Unders or Single-Single-Double Unders. Into… 1-2 ROUNDS (Time Permitting):20 Double Unders10… Continue reading
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10/23/2022 Sunday’s Workout
WARMUP 3 ROUNDS (8:00 CAP):45 Row8 Cat Cows8 Good Mornings*8 Scap Push-Ups** *In Round 2, perform 8/8 Single Arm KB Deadlift. In Round 3, perform 8/8 Single Arm Russian KB… Continue reading
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10/22/2022 Saturday’s Workout
WARMUP 1 min Row Into… EMOM x 6 MINUTESMIN 1 – :40 Groiners + Twist*MIN 2 – 6 Power Cleans + 6 Alt. OH Press (Front Rack to Back Rack)**MIN… Continue reading
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10/21/2022 Friday’s Workout
WARMUP 3 ROUNDS10 Up-Downs → 10 Burpees → 8 Burpees Over Bar*10 Clean Deadlifts + High Pulls20 Elbow Punches10 Kip Swings → 10 Knees to Chest → 5 Toes to… Continue reading
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10/20/2022 Thursday’s Workout
WARMUP EMOM x 8 MINUTES (:45 ON / :15 OFF)MIN 1 – Bike @ EZ PaceMIN 2 – Lunge-Lunge-Air SquatMIN 3 – Active Bar HangMIN 4 – Up-Down + Broad… Continue reading
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10/19/2022 Wednesday’s Workout
WARMUP AMRAP x 5 MINUTES10 Alt. DB Deadlift5/5 DB Strict Press10 Alt. DB Russian Swings5 Burpees INTO… 1-2 ROUNDS5/5 Single Arm Ring Rows10 Scap Pull-Ups SKILL 1.) 2 SETS7-10 False… Continue reading
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10/18/2022 Tuesday’s Workout
WARMUP EVERY 2:00 x 3 SETS30 Single Unders**5 Lunge + Lunge + Air Squat5 Barbell DeadliftsMobility in Remainder of Time** *Switch to Double Unders in Sets 2/3**Mobility Suggestions → Bootstrappers,… Continue reading
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10/17/2022 Monday’s Workout
WARMUP AMRAP x 4 MINUTES5 Burpees6 Air Squats7 Empty Bar Deadlifts Into… 1-2 ROUNDS (Time Permitting)7 Snatch Grip Deadlifts7 Snatch High Pulls7 Muscle Snatch7 Behind the Neck Push Press (Shoulder… Continue reading
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10/16/2022 Sunday’s Workout
WARMUP AMRAP x 4 MINUTES:30 Row EZ Pace8 Banded Pull Aparts8 Banded Upright Row8 Seated Banded Row Into… AMRAP x 4 MINUTES:30 Row Moderate Pace8 Banded Lat Push-Down8 Scap Pull-Ups8… Continue reading
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05/04/2025 Sunday Workout
WARMUP20’ LINE DRILLSToy SoldiersWalking GroinersToe WalkHeel WalkCrouching Side StepsKareokes200m Run Into… AMRAP x 5 MINUTES10 Toe Touch Jumping Jacks10 Sumo Good Morning10 Double Unders or 20 Single Unders10 Conventional Deadlifts… Continue reading
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