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Posts by Admin

Monday 08-24-2020 WOD

Warm-up AMRAP x 5 MINUTES 3/3 SA KB DL 4/4 SA KB Russian Swing 5/5 SA KB High Pulls 12 Walking Lunges Strength EVERY 1:30 x 7 SETS 1 Clean… Continue reading

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

Warm-up EMOM x 6 MINUTES MIN 1 – 5 Scap Push-Ups into Max Push-Up to Pike (Down Dog) MIN 2 – 10 DBL KB Suitcase Deadlifts into Max Suitcase Hold… Continue reading

August 16, 2020 / W.O.D.
Saturday 08-22-2020

Warm-up 3 ROUNDS (6 MINUTE CAP) 5 Burpees 10 Kip Swings 5 Push-Ups to Pike (Down Dog) 10 Superman Arch Rocks Strength EVERY 3:00 x 4 SETS 12 Zottman Curls… Continue reading

August 16, 2020 / W.O.D.
Friday 08-21-2020 WOD

Warm-up AMRAP x 6 MINUTES 20 Single Unders 10/8 Cal Bike 10 Broad Jumps 10 Barbell Upright Rows Strength 6-6-4-4-2* Hang Power Clean *Keep weight moderate-heavy. (Score is Weight) Workout… Continue reading

August 16, 2020 / W.O.D.
Thursday 08-20-2020 WOD

Warm-up EMOM x 5 MINUTES MIN 1: :50 Cal Row MIN 2: :50 Up-Downs Over Bar MIN 3: :50 Barbell Good Morning MIN 4: :50 Jumping Lunges MIN 5: :50… Continue reading

August 16, 2020 / W.O.D.
Wednesday 08-19-2020 WOD

Warm-up 4 ROUNDS (7 MINUTE CAP) 10 Tuck-Ups 10 Kip Swings 10 Slow Med Ball Squats 10 Med Ball Push Press 20 Mountain Climbers Strength EVERY 2:00 x 6 SETS*… Continue reading

August 16, 2020 / W.O.D.
Tuesday 08-18-2020 WOD

Warm-up AMRAP x 5 MINUTES 20 Crossbody Mountain Climbers 10 Barbell Deadlifts 8 Reverse Lunges Strength 6 SETS 1 Pausing Below The Knee Power Clean + 1 Pausing Hang Power… Continue reading

August 16, 2020 / W.O.D.
Monday 08-17-2020 WOD

Warm-upEMOM x 5 MINUTESMIN 1 – :45 Box Step-UpsMIN 2 – :45 Up-DownsMIN 3 – :45 Barbell Strict PressMIN 4 – :45 BurpeesMIN 5 – :45 Box Jump Overs StrengthEMOM… Continue reading

August 16, 2020 / W.O.D.
Sunday 08-16-2020 WOD

Warm-up AMRAP x 7 MINUTES 10 Russian KB Swings 5/5 Single Arm KB Strict Press 10 Up-Downs 10 Tuck-Ups Strength EMOM x 8 MINUTES MIN 1 – 6/6 DBL KB… Continue reading

August 9, 2020 / W.O.D.
Saturday 08-15-2020 WOD

Warm-up 3 ROUNDS (5 MINUTE CAP) 10 Alt. Lunges 5 Scap Push-Ups + 5 Push-Ups 10 Alt. SA DB Sumo Deadlifts 5 Supinated Ring Rows Strength 3 SETS 10 Tempo… Continue reading

August 9, 2020 / W.O.D.