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Posts by Admin
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06/21/2023 Wednesday’s Workout
WARMUP 1 min Cardio Choice Into… 6 min AMRAP10 Calf Raises + 10 Tib Raises10 Alt. Bird Dogs10 Good Mornings5 MB Front Squats5 MB Push Press5 MB Thrusters EXTENDED WARMUP… Continue reading
/ W.O.D.
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06/20/2023 Tuesday’s Workout
WARMUP AMRAP x 4 MINUTES4 Strict Press4 Ring Rows4 Straight Leg Sit-Ups20 Mountain Climbers Into… AMRAP x 5 MINUTES5 Push Press5 Jumping Pull-Ups5 Tuck-Ups20 Single Unders or Double Unders SKILL… Continue reading
/ W.O.D.
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06/19/2023 Monday’s Workout
WARMUP 8 min AMRAP 1 min Row12 Sit-ups10 Hand Over Hand Ring Rows – switch hands after 55/5 Split Squats10 BB Up & Overs10 BB Alt. Reverse Lunges WORKOUT 8… Continue reading
/ W.O.D.
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06/18/2023 Sunday’s Workout
WARMUP GENERAL WARM-UP (5 min)…2 ROUNDS5 Inchworm into Down Dog8 Alt. Lunges w/ PVC Pass Thru8 Alt. Step-Ups8 Tempo Air Squats (1111) *After the General Warm-Up and a quick break,… Continue reading
/ W.O.D.
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06/17/2023 Saturday’s Workout
WARMUP 2 SETS*1:00 Bike (EZ Pace)5/5 S.A. DB Bent Over Rows10 Scap Push-Ups20 Alt. Shoulder Taps10 Cat Cows 2 SETS*1:00 Bike (Mod Pace)10 DBL DB Bent Over Rows5 Up-Downs10 Push-Ups5… Continue reading
/ W.O.D.
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06/16/2023 Friday’s Workout
WARMUP 8 min AMRAP30 single unders6 MB deadlift6 MB Front Squat6 MB Press6 tuck ups30 single unders (or 20 DU attempts)6 MB Thrusters6 V sit ups EXTENDED WARMUP EMOM x… Continue reading
/ W.O.D.
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06/15/2023 Thursday’s Workout
WARMUP 8 min AMRAP20 sec High knees20 sec butt kickers20 sec squats20 sec quad stance (tabletop with knees 1” off the ground)8/8 SA suitcase deadlift (DB or KB)8/8 SA Clean… Continue reading
/ W.O.D.
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06/14/2023 Wednesday’s Workout
WARMUP 12 min Warm up – grab one DB for each athlete2 RoundsPushup to pike plus 4 shoulder taps x 55/5 SA DB arnold press5 BW Kang Squats 2 Rounds5… Continue reading
/ W.O.D.
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06/13/2023 Tuesday’s Workout
WARMUP Partner Warmup x 4 sets (grab rower, DB’s and BB) 10 MIN Row while partner completes4 Lunge lunge squat8 DB Bent over row12 sit-ups EXTENDED WARMUP EVERY 3:30 x… Continue reading
/ W.O.D.
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06/12/2023 Monday’s Workout
WARMUP 3 min AMRAP40 sec bike8 pushups8 MB squats 4 Min AMRAP4 Groiner4 cat cow8 lunges4 moose antlers STRENGTH 8 min EMOM1 Low Hang PC + 1 High Hang PC… Continue reading
/ W.O.D.
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01/26/2025 Sunday Workout
WARM UPEMOM x (:40 ON / :20 OFF)MIN 1 – Single UndersMIN 2 – :20 Single Right Foot / :20 Singles Left FootMIN 3 – High Knees Single UndersMIN 4… Continue reading
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