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W.O.D.
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10/15/2022 Saturday’s Workout
WARMUP 3 ROUNDSJumping Drills*10 DBL DB Curl to Arnold Press20 Shoulder Taps10 Up-Downs10/10 DB Staggered Stance DL *ROUND 1 – 10 Double Leg Hop + 10 Right Leg Hop +… Continue reading
/ W.O.D.
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10/14/2022 Friday’s Workout
WARMUP AMRAP x 7 MINUTES8 Groiners + Twist8 Air Squat w/ :01 Pause at the bottom8 Wall Ball Push Press8 Barbell Deadlifts16 Alt. Elbow Punches STRENGTH 4 SETS*1 Clean+1 Hang… Continue reading
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10/13/2022 Thursday’s Workout
WARMUP EMOM x 6 MINUTES (:40 ON / :20 OFF)MIN 1 – Side Shuffle Shuttle RunMIN 2 – Alt. DB Upright RowMIN 3 – Step-Up with slow lowerMIN 4 –… Continue reading
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10/12/2022 Wednesday’s Workout
WARMUP 3 ROUNDS10 PVC Lunges W/ pass throughs5 Hang Muscle Snatches* + 5 Muscle Snatches*10 Air Squats W/ :03 pause @bottom *Round 2+3 Perform these with your empty barbell. STRENGTH… Continue reading
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10/11/2022 Tuesday’s Workout
WARMUP 2-3 ROUNDS (4:00 CAP)8 Alt. Samson Lunges8 Alt. Cossack Squats8 Cat Cows Into… AMRAP x 5 MINUTES:30 Bike @ Mod Hard Pace8 Jump Squats8 Alt. V-Ups8 Step-Ups* *Option to… Continue reading
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10/10/2022 Monday’s Workout
WARMUP AMRAP x 3 MINUTES30 sec Row5 Burpees Into… 1-2 ROUNDS (Time Permitting)5 Clean Deadlifts5 Clean Hang High Pulls5 Hang Muscle Cleans + Elbow Punches5 Strict Press5 Push Press STRENGTH… Continue reading
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10/09/2022 Sunday’s Workout
WARMUP 2 SETS8 Scap Pull-Ups8/8 Single Arm KB Deadlift16 Alt. Piked Shoulder Taps Into… 1-2 SETS (Time Permitting)8 Kip Swings8 Russian KB Swing:15/:15 Single Arm OH KB Hold STRENGTH 10-10-10*Wide… Continue reading
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10/08/2022 Saturday’s Workout
WARMUP 3 ROUNDS:40 Bike20ft Crawl*8 Up Downs6 Lunges + 6 Low Box Step Ups *Round 1: Perform Straight Leg Bear CrawlRound 2: Perform Quadruped Crawl or Bent Leg Bear CrawlRound… Continue reading
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10/07/2022 Friday’s Workout
WARMUP 1 ROUND30 Single Unders10 Scap Push-Ups10 Clean Deadlifts30 sec Cardio ChoiceInto… 2 ROUNDS30 High Jump Single Unders or Double Unders10 Clean High Pulls2 Wall Walk or 10 Single DB… Continue reading
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10/06/2022 Thursday’s Workout
WARMUP AMRAP x 3 MINUTES:30 Cardio Choice8 Tuck-Ups8 Ring Rows Into… AMRAP x 3 MINUTES:30 Cardio Choice6 V-Ups6 Kip Swing WORKOUT EMOM x 28 MINUTESMIN 1 – :45 Max Strict… 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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