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Posts by Admin
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Wednesday 04-08-2020
Warm-Up ON A 5:00 RUNNING CLOCK… 200m EZ Jog 20 Sit-Ups 40 Mountain Climbers 80 Single Unders 200m EZ Jog -Rest Remainder- (No Measure) Strength AMRAP x 4 MINUTES 8… Continue reading
/ W.O.D.
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Tuesday 04-07-2020
Warm-Up AMRAP x 1 MINUTE Up-Downs into… EMOM x 4 MINUTES* MIN 1 – :45 Single DB Press MIN 2 – :45 Single DB Front Squats *Hold DB Across Chest… Continue reading
/ W.O.D.
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Monday 04-06-2020 WOD
Warm-Up AMRAP x 5 MINUTES 10 Jumping Jacks 10 Alt. Lunges 10 Air Squats 10 Sit-Ups (No Measure) Strength EMOM x 15 MINUTES * MIN 1 – 10 DB Power… Continue reading
/ W.O.D.
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04-05-2020 Sunday WOD
Warm-up AMRAP x 5 MINUTES 5/5 SA X/KB DL 5/5 Single X/DB Front Squats 5/5 Single X/DB Thrusters 20 Mountain Climbers Strength 3 SETS* 8 SA X/DB Deadlifts 8 SA… Continue reading
/ W.O.D.
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04-04-2020 Saturday WOD
Warm-up EMOM x 6 MINUTES* ROUND 1: 1 – 45s Lunges 2 – 3 Burpees + Max Bicep Curls *Progress in ROUND 2 1 – 45s Suitcase Lunges 2 –… Continue reading
/ W.O.D.
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04-03-2020 Friday WOD
Warm-up 1 Round 1:00 Air Squats 12 Up Downs 10 Push-ups 10 Tuck-ups :30 Push-up Plank — 1:00 Jumping Air Squats 12 Burpees 10 Push-ups 10 Tuck-ups :30 Elbow Plank… Continue reading
/ W.O.D.
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04-02-2020 Thursday WOD
Warm-up AMRAP x 6 MINUTES 10 Lunges :30 Single Under or Up-Downs 10 Air Squats :30 Deadbugs Strength EMOM x 10 MINUTES MIN 1 – 12 X/DB Front Squats MIN… Continue reading
/ W.O.D.
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04-01-2020 Wednesday WOD
Warm-up :20 ON / :10 OFF x 9 SETS MVMNT 1 – X/DB Deadlifts MVMNT 2 – X Bent Over Rows MVMNT 3 – Mountain Climbers *X = DB, KB,… Continue reading
/ W.O.D.
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03-31-2020 Tuesday WOD
Warm-UP 3 ROUNDS 10 Plate (or X) G2OH :30 Plate (or X) OH Hold 25 Plate Hops (or Hops over X) 5 Push-up to Pike *X = DB, KB, or… Continue reading
/ W.O.D.
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03-30-2020 Monday WOD
Warm-UP AMRAP x 8 MINUTES 10 Up-Downs 10 Bent Over Rows 5 Air Squats 5 Push-ups Strength Unbroken “X” Thrusters* 14 reps + 60 second rest 12 reps + 50… 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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