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Posts by Admin

Thursday 09-03-2020 WOD

Warm-up AMRAP x 6 MINUTES 10 Lunges 10 KB Deadlift 10 Russian KBS 10 KB Goblet Squats Strength EMOM x 4 MINUTES 6 Back Squat Into… EMOM x 3 MINUTES… Continue reading

August 30, 2020 / W.O.D.
Wednesday 09-02-2020 WOD

Warm-up 3 SETS (7 MINUTE CAP) 12 Single DB Strict Press 10 Ring Rows 8/8 SA DB BOR 10 Scap Push-ups 12 HR Push-ups Strength EMOM x 8 MINUTES* 3… Continue reading

August 30, 2020 / W.O.D.
Tuesday 09-01-2020 WOD

Warm-up AMRAP x 5 MINUTES 8/6 Cal Bike 8 Barbell Bent Over Rows Jumping Air Squats Strength 8 SETS* 2 Pausing Power Cleans** *Start light and end moderate-heavy. **Athletes will… Continue reading

August 30, 2020 / W.O.D.
Monday 08-31-2020 WOD

Warm-up 2 ROUNDS 10 Wall Ball Front Rack Reverse Lunges 10 Wall Ball Strict Press 10 Wall Ball Front Squats 10 Wall Ball Push Press 5 Burpees Strength EMOM x… Continue reading

August 30, 2020 / W.O.D.
Sunday 08-30-2020 WOD

Warm-up 3 ROUNDS 6 Up-Downs 8 Slam Balls 10 Alt. Bodyweight Slam Balls 6/6 Split Squats Strength EMOM x 12 MINUTES MIN 1 – 10 DB Bulgarian Split Squats (R)… Continue reading

August 23, 2020 / W.O.D.
Saturday 08-29-2020 WOD

Warm-up AMRAP x 5 MINUTES 5 Inch Worms to Push-up 5 Kip Swings 5 Med. Ball Front Squats 5 Med. Ball Push Press to a target Strength 3 SETS 6/6… Continue reading

August 23, 2020 / W.O.D.
Friday 08-28-2020 WOD

Warm-up EMOM x 6 MINUTES (:45 ON/:15 OFF) MIN 1: Reverse Lunges MIN 2: Kip Swings MIN 3: Step-Overs MIN 4: Kip Swings MIN 5: Tuck-ups MIN 6: Hollow Body… Continue reading

August 23, 2020 / W.O.D.
Thursday 08-27-2020 WOD

Warm-up AMRAP x 5 MINUTES 150m Row 5 Clean Deadlifts 5 High Hang Muscle Cleans 5 Push-ups Strength EMOM x 6 MINUTES 3 High Hang Power Cleans Into… EMOM x… Continue reading

August 23, 2020 / W.O.D.
Wednesday 08-26-2020 WOD

Warm-up ON A 6:00 RUNNING CLOCK… 2 SETS 20 Single Unders 10 Up-Downs 10 Lunges 10 Up-Downs Into… 2 SETS 20 Single Unders 10 Burpees 10 Air Squats 10 Burpees… Continue reading

August 23, 2020 / W.O.D.
Tuesday 08-25-2020 WOD

Warm-up 2 ROUNDS (5 MINUTE CAP) 1:00 Bike 8 Barbell Strict Press 8 Scap Push-ups 6 Tempo Barbell Push Press (12X1) Strength EMOM x 8 MINUTES* 4 Push Jerks *Start… Continue reading

August 23, 2020 / W.O.D.