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Posts by Admin
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01/28/2022 Friday’s Workout
WARMUP EMOM x 9 MINUTES Min 1 – :20 Mountain Climbers + :20 Slam Ball Deadlift Min 2 – :20 Slam Ball OH Press + :20 Lunges Min 3 –… Continue reading
/ W.O.D.
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01/27/2022 Thursday’s Workout
WARMUP 1 ROUND 20 Singles 10 Scap Pull-Ups 5/5 DB Bent Over Row 1 ROUND 20 Fast Singles 10 Ring Rows 5/5 Single Leg DB RDL 1 ROUND 20 Slow… Continue reading
/ W.O.D.
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01/26/2022 Wednesday’s Workout
WARMUP 3 SETS (7:00 CAP) 1:00 Row 8 Bootstrappers 8 Deadbugs 8 Up-Downs 8/8 DB Arnold Press STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Heavy 5-Rep Push or… Continue reading
/ W.O.D.
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01/25/2022 Tuesday’s Workout
WARMUP AMRAP x 5 MINUTES :30 Bike @ Mod Pace 10 Plank to Pike 10 Banded Pull Aparts 10 Step-Ups Into… AMRAP x 5 MINUTES :30 Bike @ Hard Pace… Continue reading
/ W.O.D.
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01/24/2022 Monday’s Workout
WARMUP 1:00 Walking Lunges w/ Arm Crosses 1:00 Slow PVC Passes 1:00 Perfect Air Squat w/ Wide Grip Press at Bottom* *Squat down with PVC on shoulders, at the bottom… Continue reading
/ W.O.D.
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01/23/2022 Sunday’s Workout
WARMUP EMOM x 8 MINUTES MIN 1 – :25 Tuck-Ups + :25 Front Plank MIN 2 – :25 Tempo Push-Ups (3131) + :25 Hollow Hold WORKOUT 5 SETS FOR QUALITY… Continue reading
/ W.O.D.
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01/22/2022 Saturday’s Workout
WARMUP 4 min EMOM Min 1 – Row 45 sec Min 2 – Samson Lunges Min 3 – Row 45 sec Min 4 – Toy Soldiers Into… AMRAP x 5… Continue reading
/ W.O.D.
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01/21/2022 Friday’s Workout
WARMUP 2 Sets 5 Inch worms + Downward Dog 10 Deadlifts 10 High Pulls 10 Elbow Punches Into… 2 Sets 5 Broad Jumps 5 Dynamic Push-Ups * 5 Muscle Cleans… Continue reading
/ W.O.D.
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01/20/2022 Thursday’s Workout
WARMUP 3 ROUNDS 1:00 Bike 20 Crunches 15 Banded Pull Aparts 10 Scap Pull-Ups* 5 Ring Rows w/ Pause at Top *1st Round perform 10 Scap Pull-Ups 2nd Round perform… Continue reading
/ W.O.D.
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01/19/2022 Wednesday’s Workout
WARMUP 2 ROUNDS 20 Mountain Climbers 10 PVC Pass Through 10 Jumping Squats 1-2 ROUNDS 10 Up-Downs 5 PVC Wide Push Press (Behind Neck) 5 PVC OHS STRENGTH 4×3 Overhead… Continue reading
/ W.O.D.
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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
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