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W.O.D.

11/15/2021 Monday Workout

WARMUP With an empty barbell… 30 Barbell Hops 10 Alt. Groiners 10 Strict Press 30 Mountain Climbers 10 Alt. Groiners 10 Glute Bridge-Ups 30 Alt. Lunges (no barbell) 10 Pike… Continue reading

November 14, 2021 / W.O.D.
11/14/2021 Sunday Workout

WARMUP ON A 8:00 RUNNING CLOCK… 1:00 Row (EZ) 1:00 Row (Moderate) Immediately Into… 2 SETS (5:00 Cap)* 10 Alt. Groiners 10 Hang Position to Tall Shrug 10 PVC Pass… Continue reading

November 7, 2021 / W.O.D.
11/13/2021 Saturday Workout

WARMUP 3min Row / Bike Into… 2 SETS* 6 Box Step-Ups (workout height)** *SET 1 unweighted if needed / SET 2 add weight if you plan on using it during… Continue reading

November 7, 2021 / W.O.D.
11/12/2021 Friday Workout

WARMUP CHIPPER STYLE WARM-UP 2 SETS 35 Single Unders 10 Up-Downs 10 Air Squats 10 Scap Pull-Ups 10 Scap Push-Ups 5 Inch Worms + Push-Up Options to switch it up… Continue reading

November 7, 2021 / W.O.D.
11/11/2021 Thursday Workout

WARMUP AMRAP x 4 MINUTES 9 Barbell Sumo Deadlifts 6 Barbell High Pulls 3 Barbell Strict Press 3 Barbell Front Squats -1:00 Rest- AMRAP x 3 MINUTES :30 Row 6… Continue reading

November 7, 2021 / W.O.D.
11/10/2021 Wednesday Workout

WARMUP AMRAP x 7 MINUTES 1min Bike/Row :45 Plank 8 Scap Pull-Ups* 8 Up-Downs* :30 Rest *Round 2: 8 Kip Swings / 8 Strict Burpees (w/ Push-Up) Round 3 &… Continue reading

November 7, 2021 / W.O.D.
11/09/2021 Tuesday Workout

WARMUP EMOM x 8 MINUTES MIN 1 – :40 Single Unders* MIN 2 – 10 Cossack Squats + 10 Slow Air Squats MIN 3 – :40 Inchworm + Push-Up MIN… Continue reading

November 7, 2021 / W.O.D.
11/08/2021 Monday Workout

WARMUP 2 Sets (8:00 Cap) 10 Cat Cows 10 Moose Antlers 10 Push-Up to Pike 10 Alt. Groiners Into… 2 Sets 7 Barbell Deadlifts 7 Barbell High Pulls 7 Elbow… Continue reading

November 7, 2021 / W.O.D.
11/07/2021 Sunday Workout

WARMUP 200m Run Into… 3 SETS 8 I.Y.T’s* 8 Alt. Box Step-Ups *Perform with small plates or DB’s in each hand. In a bent over position with arms straight, create… Continue reading

October 31, 2021 / W.O.D.
11/06/2021 Saturday Workout

WARMUP 2 SETS (5:00 MAX for Both Parts) 30 Single Unders 10 Glute Bridges 10 Scap Push-Ups Into… 2 SETS 30 Big Jump Single Unders (or…30 Double Unders) 10 KB… Continue reading

October 31, 2021 / W.O.D.