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Posts by Admin

Saturday 05-16-2020 WOD

Warm-Up AMRAP x 5 MINUTES 10 Air Squats 7 DB Upright Rows 5 Push-ups (No Measure) Strength EVERY 3:00 FOR 15 MINUTES 10 DB Front Squats 10 DB Front Rack… Continue reading

May 10, 2020 / W.O.D.
Friday 05-15-2020 WOD

Warm-Up AMRAP x 5 MINUTES 100m Run 10 SA Russian DB Swing (R) 10 SA Russian DB Swing (L) 5/5 Single DB Deadlift (No Measure) Strength 6 SETS :30 DBL… Continue reading

May 10, 2020 / W.O.D.
Thursday 05-14-2020 WOD

Warm-Up 5 SETS (:20 ON / :10 OFF)* MOVT 1 – Jumping Jacks MOVT 2 – DB Alt. Snatch *Both movements = 1 Set (No Measure) Strength 4 SETS FOR… Continue reading

May 10, 2020 / W.O.D.
Wednesday 05-13-2020 WOD

Warm-Up EMOM x 5 MINUTES 8 Goblet Lunges + 8 Single DB Strict Press (No Measure) Strength E2MOM x 8 MINUTES :30 Side Plank L :30 Side Plank R :30… Continue reading

May 10, 2020 / W.O.D.
Tuesday 05-12-2020 WOD

Warm-Up AMRAP x 5 MINUTES 40 Mountain Climbers 30 Bicycle Crunches 20 Lateral Jumps Over DB 10 Up-Downs (No Measure) Strength 6 SETS ON A 15:00 CLOCK… 5 DB Strict… Continue reading

May 10, 2020 / W.O.D.
Monday 05-11-2020 WOD

Warm-Up EMOM x 2 MINUTES :30 High Knees :30 Butt Kickers into… EMOM x 3 MINUTES 20 Jumping Jacks + 20 DB Toe Taps (No Measure) Strength EMOM x 12… Continue reading

May 10, 2020 / W.O.D.
Sunday 05-10-2020

Warm-Up AMRAP x 3 MINUTES 2 Sit-Ups 2 Push-Ups Immediately into… ON A 2:00 RUNNING CLOCK… 300m Jog (No Measure) Strength AMRAP x 2 MINUTES Max Alt. Sit-Thrus -1:00 Rest-… Continue reading

May 3, 2020 / W.O.D.
Saturday 05-09-2020 WOD

Warm-Up EMOM x 5 MINUTES 12 Air Squats + Max Plank Hold (No Measure) Strength ON A 15:00 RUNNING CLOCK… 60 Tempo DB Front Squats * *Every 10 reps complete… Continue reading

May 3, 2020 / W.O.D.
Friday 05-08-2020 WOD

Warm-Up AMRAP x 5 MINUTES 10 DB Bent Over Rows 8 Lateral Jumps Over DB 6 Single DB Deadlift 2 DB Up-Downs (No Measure) Strength EVERY 2:00 x 6 SETS… Continue reading

May 3, 2020 / W.O.D.
Thursday 05-07-2020 WOD

EMOM x 2 MINUTES:30 Jumping Jacks:30 Alt. Samson Stretches -Rest 1:00- EMOM x 2 MINUTES:30 Burpees:30 Reverse Lunges (No Measure) StrengthEMOM x 6 MINUTES5 Burpees + 10 DB Goblet Squats… Continue reading

May 3, 2020 / W.O.D.