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Posts by Admin
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Tuesday 07-07-2020 WOD
Warm-up 3 ROUNDS (6 MINUTE CAP) 200m Row 5/5 SA KB Deadlift 5/5 SA Russian KBS 10 Goblet Squats Strength 7-5-3-7-5-3 Front Squat for load: #1: 3 reps Workout FOR… Continue reading
/ W.O.D.
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Monday 07-06-2020 WOD
Warm-up AMRAP x 5 MINUTES 25 Jumping Jacks 10 Scap Push-ups 25 Mountain Climbers 10 Ring Rows Strength EMOM x 10 MINUTES 5 Hang Power Snatch (Score is Weight) Workout… Continue reading
/ W.O.D.
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Sunday 07-05-2020 WOD
Warm-up AMRAP x 6 MINUTES 10 Alt. DB Deadlifts :30 SA DB Overhead Hold/Side 10 Alt. Lunges 100m Jog Strength EMOM x 12 MINUTES MIN 1 – 15 KB High… Continue reading
/ W.O.D.
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Saturday 07-04-2020 WOD
LOREDO Six rounds for time of: 24 Squats 24 Push-ups 24 Walking lunge steps Run 400 meters * Partner “A” performs 24 squats, 24 push-ups, and 24 walking lunges as… Continue reading
/ W.O.D.
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Friday 07-03-2020 WOD
Warm-up AMRAP X 7 MINUTES 200m Row 10 Quad Heel Taps 10 Alt. DB High Pull 5 Broad Jumps Strength Hang Power Clean for load: EMOM x 10 for 5… Continue reading
/ W.O.D.
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Thursday 07-02-2020 WOD
Warm-up EMOM x 6 MINUTES MIN 1: :45 Bike MIN 2: :45 Push-ups MIN 3: :45 Bike MIN 4: :45 Wall Ball Front Squats MIN 5: :45 Bike MIN 6:… Continue reading
/ W.O.D.
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Wednesday 07-01-2020 WOD
Warm-up 3 ROUNDS (6 MINUTE CAP) 24 Jumping Jacks 12 Reverse Lunges 12 Up-Downs 12 Step-ups 12 Wide-Stance Good Mornings Strength Deadlift for load: 8-6-4-8-6-4 #1: 4 reps Workout EMOM… Continue reading
/ W.O.D.
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Tuesday 06-30-2020 WOD
Warm-up AMRAP x 3 MINUTES 2 Push-up 4 Up-Downs 6 Slam Balls -Rest 1:00- TABATA (:20 ON / :10 OFF) ROUNDS 1&2 – Single Unders ROUNDS 3&4 – Single Single… Continue reading
/ W.O.D.
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Monday 06-29-2020 WOD
Warm-up EMOM x 6 MINUTES MIN 1 – :45 Russian KBS MIN 2 – :45 Lunge + Twist MIN 3 – :45 Air Squats Strength Front Squat for load: 8-6-4-8-6-4… Continue reading
/ W.O.D.
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Sunday 06-28-2020 WOD
Warm-up 2 ROUNDS (3:00 CAP) 10 Arm Haulers 8 Up-Downs 6 Push-Up to Pike Position Into … 2 ROUNDS (3:00 CAP) 10 Alt. Step-Ups 8 DBL DB Strict Press 6… 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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