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W.O.D.
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10/05/2022 Wednesday’s Workout
WARMUP AMRAP x 7 MINUTES5 Scap Pull-Ups5/5 Elbow Punches5 Kang Squats10 Box Step Overs STRENGTH 6-4-4*Front Squat *Start Moderate-Heavy and build to Heavy. The goal should be to start/end heavier… Continue reading
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10/04/2022 Tuesday’s Workout
WARMUP 3-4 ROUNDS (Time Permitting):30 Row @ Mod Pace10 Lunge + PVC Pass Through*8 Up-Downs6 Push-Up to Pike *Rnd 3+4 complete PVC Overhead Squats. STRENGTH EVERY 1:30 x 7 SETS*1… Continue reading
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10/03/2022 Monday’s Workout
WARMUP 2 ROUNDS:40 Cal Bike8 BB Strict Press w/ :01 Pause OH10 Slam Ball G2OH20 Crossbody Mountain Climbers Into… 1-2 ROUNDS (Time Permitting)6 Scap Push-Ups + Push-Up8 BB Push Press10… Continue reading
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10/02/2022 Sunday’s Workout
WARMUP 1 ROUND:30 Row (Legs Only)20 Shoulder Taps10 Scap Pull-Ups10 Scap Push-Ups Into… 2-3 ROUNDS:30 Row (EZ → Mod → Hard)8/8 Half Kneeling Arnold Press8/8 Single Leg, Single Arm Bent… Continue reading
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10/01/2022 Saturday’s Workout
WARMUP 2-3 ROUNDS (5 MIN CAP)30 Single Unders4 WB Lunge + WB Lunge + WB Squat4 Ring Rows4 Burpees Into… 2-3 ROUNDS (5 MIN CAP)25 Double Unders8 Russian KBS4 Box… Continue reading
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09/30/2022 Friday’s Workout
WARMUP 2 ROUNDS10 Alt. PVC Pass Thrus + Lunge10 Air Squats w/ :01 Pause at the Bottom*10 V-Ups**8 Up Downs *Round 2 complete Jumping Air Squats to Target**Round 2 complete… Continue reading
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09/29/2022 Thursday’s Workout
WARMUP EMOM x 8 MINUTESMIN 1 – :45 Bike @ Mod PaceMIN 2 – 5/5 SA Ring Row + Max Scap Pull-UpMIN 3 – 10 Step-Ups+ Max GroinersMIN 4 –… Continue reading
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9/28/2022 Wednesday’s Workout
WARMUP EMOM x 7 MINUTESMIN 1 – 30 sec Row + Max Tuck HoldMIN 2 – 12 Slow Scap Push-Ups + 12 Alt. Shoulder TapsMIN 3 – 30 sec Row… Continue reading
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09/27/2022 Tuesday’s Workout
WARMUP ON A 5:00 CLOCK…2-3 ROUNDS5 Slow Scap Pull-Ups6 Alt. Groiners7 Cat Cows8 Empty Barbell RDL Then New 5:00 Clock… AMRAP x 5 MINUTES5 Kip Swings6 Ring Rows7 Empty Barbell… Continue reading
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09/26/2022 Monday’s Workout
WARMUP AMRAP x 5 MINUTES8/6 Cal Row8 Alt. Reverse Lunges8 Wall Ball Strict Press*4 Sumo Stance Good Mornings *At 2:30 complete 8 Wall Ball Push Press -Into- 10 Alt. Slow… 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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