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W.O.D.

03/12/2022 Saturday’s Workout

WARMUP ON A 7:00 RUNNING CLOCK…2 min bike Into.. AMRAP in Remaining Time..10 Scap Pull-Ups8 Box Step-Ups6 Walking Lunges w/ Twist4 Perfect Kip Swings10 Sit-Ups SKILL 3 SETS FOR QUALITY:45… Continue reading

March 6, 2022 / W.O.D.
03/11/2022 Friday’s Workout

OPEN 22.3 For time:• 21 pull-ups• 42 double-unders• 21 thrusters (weight 1)• 18 chest-to-bar pull-ups• 36 double-unders• 18 thrusters (weight 2)• 15 bar muscle-ups• 30 double-unders• 15 thrusters (weight 3) ♀ 65 lb, then 75 lb, then 85 lb♂… Continue reading

March 6, 2022 / W.O.D.
03/10/2022 Thursday’s Workout

WARMUP Play a Game! Then… 1 ROUND5 Boot Strappers10 Alt. Shoulder Taps10 Alt. Bird Dog10 Tuck Ups 1 ROUND8 KB Deadlift20 Mountain Climbers8 Alt Quad Heel Tap8 Frog Jumps 1… Continue reading

March 6, 2022 / W.O.D.
03/09/2022 Wednesday’s Workout

WARMUP EMOM X 8 MINUTESMIN 1 – :40 Single UndersMIN 2 – 8 DB Push-Ups (Push-Ups on DBs)*MIN 3 – :10 second dead hang + 5-10 Hanging Knee RaisesMIN 4… Continue reading

March 6, 2022 / W.O.D.
03/08/2022 Tuesday’s Workout

WARMUP 2 SETS (8:00 Cap)1 min bike @ Mod Pace12 Box Step Overs12 Barbell RDL12 Alt. V-Ups Into…2 SETS1 min bike @ Hard Pace10 Box Jumps10 Clean Deadlifts10 V-Ups STRENGTH… Continue reading

March 6, 2022 / W.O.D.
03/07/2022 Monday’s Workout

WARMUP EMOM x 8 MINUTESMIN 1 – :45 Row @ Mod PaceMIN 2 – 10 Cat Cows + 6/6 Moose AntlersMIN 3- :45 Up-Down Over Bar*MIN 4 – 10 Push-Up… Continue reading

March 6, 2022 / W.O.D.
03/06/2022 Sunday’s Workout

WARMUP 2-3 SETS ON A 5:00 RUNNING CLOCK…10 Band Pull-Aparts10 Banded Upright Rows5 Slow Banded Good Mornings1:00 Bike (Increasing Pace) WORKOUT ON A 3:00 RUNNING CLOCK…150 Double Unders Immediately Into…… Continue reading

February 27, 2022 / W.O.D.
03/05/2022 Saturday’s Workout

WARMUP ON A 5:00 RUNNING CLOCK… 2 SETS10 Barbell Elbow Punches15 Air Squats:20 Squat Hold:25 Bar Hang INTO… 1-2 SETS5 Strict Pull-ups10 Kipping Swings15 Air Squats STRENGTH 3-3-3-3Front Squat *Start… Continue reading

February 27, 2022 / W.O.D.
03/03/2022 Thursday’s Workout

WARMUP 2 ROUNDS30 sec cardio of choice10 Jumping Jacks10 Med Ball G2O10 Up-Downs Then… Play a Game to Get Warm! WORKOUT EMOM x 10 MINUTESMIN 1 — AMRAP of 4… Continue reading

February 27, 2022 / W.O.D.
03/02/2022 Wednesday’s Workout

WARMUP 2 min bike Into… 2 ROUNDS4/4 Samson Stretch6/6 Step-ups8 Strict Press 1-2 ROUNDS8 RDL8 Box Jumps8 Push Press -Hard Cap at 7:00- STRENGTH 3-3-3 Clean Deadlifts* *All working sets… Continue reading

February 27, 2022 / W.O.D.