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Posts by Admin
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Monday 07-27-2020 WOD
Warm-up3 ROUNDS:30 Bike:30 Single DB Strict Press:30 Up-Down StrengthON A 12:00 RUNNING CLOCK…Build to 2RM Push Press (Score is Weight) WorkoutAMRAP x 14 MINUTES5 Push Press (135/95)15/12 Cal Bike25 KB… Continue reading
/ W.O.D.
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Sunday 07-26-2020 WOD
Warm-up 4 ROUNDS FOR TIME :30 Row 6 Air Squats (progress to empty barbell Front Squats for rounds 3 & 4) 6 Empty Barbell Strict Press (progress to Push Press… Continue reading
/ W.O.D.
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Saturday 07-25-2020 WOD
Warm-up AMRAP x 7 MINUTES :30 Bike (increase RPM every :10) 5 Up-Downs 10 DB Suitcase Deadlifts 5 Up-Downs 10 Single DB Swing Strength 3 SETS* 50′ DBL DB Suitcase… Continue reading
/ W.O.D.
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Friday 07-24-2020 WOD
Warm-upEMOM x 5 MINUTESMIN 1 – :20/:20 Single DB Strict PressMIN 2 – :40 DB Ground 2 OverheadMIN 3 – :40 Slow DeadbugsMIN 4 – :40 Shoulder TapsMIN 5 –… Continue reading
/ W.O.D.
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Thursday 07-23-2020 WOD
Warm-upAMRAP x 5 MINUTES7 Russian KBS7 Kip Swings7 Scap Push-ups7 V-ups7 Air Squats Strength6-4-2-6-4-2 Front Squat WorkoutAMRAP x 12 MINUTES7 Front Squats (135/95)7 Toes to Bar7 KBS (70/53)7 Push-ups (Score… Continue reading
/ W.O.D.
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Wednesday 07-22-2020 WOD
Warm-upFOR TIME (7 MINUTE CAP)2 SETS:45 Up-Downs10 Step-ups10/10 Single Arm DB Deadlifts8/8 Single Arm DB Hang Cleans 2 SETS:45 Burpees10 Box Jumps10/10 Single Arm DB Deadlifts8/8 Single Arm DB Hang… Continue reading
/ W.O.D.
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Tuesday 07-21-2020 WOD
Warm-upEMOM x 6 MINUTES (:45 ON/ :15 OFF)MIN 1 – Single UndersMIN 2 – MedBall Front SquatsMIN 3 – Single UndersMIN 4 – MedBall Push PressMIN 5 – Single UndersMIN… Continue reading
/ W.O.D.
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Monday 07-20-2020 WOD
Warm-upAMRAP x 5 MINUTES2,4,6, and so on…Reverse LungesUp-DownsTuck-Ups Strength6-4-2-6-4-2 Deadlift (Score is Load) WorkoutFOR TIME10 DB Burpees (35/25)250m Row30 Weighted Sit-ups (35/25)40 Deadlifts (185/125)30 Weighted Sit-ups250m Row10 DB Burpees -13:00… Continue reading
/ W.O.D.
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Sunday 07-19-2020 WOD
Warm-up 2 ROUNDS 5/5 Bodyweight Split Squats 6 Alt. Steps + 4 Box Jumps 5 Hang High Pulls + 5 Hang Muscle Cleans 5 Scap Push-Ups + 5 Push-Ups 5… Continue reading
/ W.O.D.
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Saturday 07-18-2020 WOD
Warm-up3 ROUNDS (7 MINUTE CAP)25 Single-Unders5 Tuck-Ups + 5 V-Ups10 Kip Swings10 Slam Balls5 Burpees Strength3 SETS FOR QUALITY:30 L-Hang Hold10 Tempo Strict Knees to Chest (2121)10 Vertical Ring Rows… Continue reading
/ W.O.D.
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Workout of the Day
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09/29/2024 Sunday’s Workout
WARMUP LINE DRILLS (1x Each)Jog (Down + Back)Quad Stretch + Reach (Down)Alternating Single Leg RDL (Back)Lunge + Twist (Down)Side to Side Lunge (Back)Carioca (Down + Back)Side Shuffle (Down + Back)… Continue reading
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