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W.O.D.
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09/12/2021 Sunday Workout
ON A 10:00 RUNNING CLOCK… 2 SETS :30/:30 Single Leg Swings (L/R) :30 Max Bar Hang :30 Scap Push-Ups Immediately into… 3 SETS 5 Perfect + Slow Push-Ups 3 Perfect… Continue reading
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09/11/2021 Saturday Workout
WARMUP AMRAP x 5 MINUTES 10 Bootstrappers 10 Alt. Groiners 10 Alt. Samson Stretch 5 Push-Up to Pike 5 Pike Push-Ups 5 Squat Thrust WORKOUT “9/11” FOR TIME 2001m Run*… Continue reading
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09/10/2021 Friday Workout
WARMUP 2:00 Cardio Choice (EZ to Moderate Pace) Then perform Warm-Up w/ an Empty Barbell… AMRAP x 6 MINUTES 6 Alt. Elbow Punches w/ Barbell 6 Controlled Barbell Front Squats… Continue reading
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09/09/2021 Thursday Workout
WARMUP 3 SETS (7:00 CAP) :30 Active Bar Hang 8 Kip Swings 8 Slow Tuck-Ups 8 Barbell Deadlifts 8 Barbell High Pull 8 Barbell Hang Muscle Clean SKILL 3 SETS… Continue reading
/ W.O.D.
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09/08/2021 Wednesday Workout
WARMUP EMOM x 10 MINUTES MIN 1 – :45 Bike @ Mod Pace MIN 2 – 35 Single Unders + 5/5 Ankle Roll Out MIN 3 – :45 Up-Downs MIN… Continue reading
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09/07/2021 Tuesday Workout
WARMUP 3 ROUNDS 1:00 Row* 6/6 DB Arnold Press 6/6 Single DB FR Reverse Lunges SKILL 2-3 SETS FOR QUALITY 10 Quality Strokes on Rower* 5 Tempo Strict Press or… Continue reading
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09/06/2021 Monday Workout
WARMUP 3 ROUNDS 45sec Bike 10 Scap Pull-Ups 5/5 SA Ring Rows 10 Tuck Ups* *2nd Round perform 8 Up-Downs, 3rd Round perform 6 Burpees SKILL ON A 10:00 RUNNING… Continue reading
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09/05/2021 Sunday Workout
WARMUP FOR QUALITY (10:00 Cap) 12/10 Cal Row (EZ effort) 10 Narrow Stance Squats 10 Sumo Stance Squats 12/10 Cal Row (EZ-Mod effort) 10 Wall Ball Front Squats 10 Wall… Continue reading
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09/04/2021 Saturday Workout
WARMUP 3 SETS (W/ Empty Barbell) (5:00 Cap) 5 Slow Good Mornings 10 Behind the Neck Alt. Elbow Punches 5 Back Rack Squat Jumps 5 Broad Jumps (No Barbell) STRENGTH… Continue reading
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09/03/2021 Friday Workout
WARMUP AMRAP x 3 MINUTES 5 Ring Rows 5 Push-Up to Pike 3 Lunge + Lunge + Air Squat Into AMRAP x 3 MINUTES 5 Jumping Pull-Ups or Ring Rows… Continue reading
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02/02/2025 Sunday Workout
WARMUPMOBILITY FLOW5 Inch Worm to Down Dog5/5 Groiner With a Twist5/5 Scorpion Twist10 Alt Arm Lifts in Child’s pose10 Alt Plank to Toe Tap Into… 2-3 ROUNDS1:00 Cardio10 Alt Lunges… Continue reading
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