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W.O.D.

10/16/2021 Saturday Workout

WARMUP LINE DRILLS Tabata Style (x2 Each) Walking Knee Hug Walking Quad Stretch Butt Kickers High Knees Power Skip Immediately Into… 3 SETS 20 Band Pull-Aparts 20 Band Upright Rows… Continue reading

October 10, 2021 / W.O.D.
10/15/2021 Friday Workout

WARMUP AMRAP x 8 MINUTES 6 Barbell Strict Presses 8 Russian Kettlebell Swings 10 Box Step Ups *At 4:00, swap movements to Push Press, American Kettlebell Swings & Box Jumps… Continue reading

October 10, 2021 / W.O.D.
10/14/2021 Thursday Workout

WARMUP 3 SET (6:00 HARD CAP) :30 Moderate Row 14 Hollow Rocks 7/7 Single Arm Ring Row 10 Samson Lunges SKILL 3 SETS FOR QUALITY 3-5 Strict Toes to Bar… Continue reading

October 10, 2021 / W.O.D.
10/13/2021 Wednesday Workout

WARMUP EMOM x 10:00 MINUTES MIN 1 – :20/:20 SA DB Arnold Press MIN 2 – :20/:20 SA DB Front Squat MIN 3 – :20/:20 SA DB Deadlift MIN 4… Continue reading

October 10, 2021 / W.O.D.
10/12/2021 Tuesday Workout

WARMUP 2 ROUNDS 30 Singles 10 Step Back Lunges 5 Push-Up + Shoulder Tap 2 ROUNDS 30 Singles (Single, Single, High Jump) 10 Narrow Stance Squats 10 Slow Shoulder Taps*… Continue reading

October 10, 2021 / W.O.D.
10/11/2021 Monday Workout

WARMUP 4 ROUNDS (:15 each) — Jumping Jacks — Groiners* — Alt. V-Ups** — Air Squats*** *Rounds 3 and 4 switch to Jumping Groiners **Option to alternate between Alt. Supermans… Continue reading

October 10, 2021 / W.O.D.
10/10/2021 Sunday Workout

WARMUP 3 SETS ON A 10:00 RUNNING CLOCK… 250/200m Row (Set 1: EZ // Set 2: Moderate // Set 3: Hard) 6/6 Single Leg DB RDL 8/8 Single Arm Tempo… Continue reading

October 3, 2021 / W.O.D.
10/09/2021 Saturday Workout

WARMUP 3 Sets (6:00 CAP) 15 Jumping Jacks 20 Crossbody Mountain Climbers 10 Scap Pull Ups 5 Ring Rows* 5/5 Split Stance DB Arnold Presses (L/R) *Option to swap for… Continue reading

October 3, 2021 / W.O.D.
10/08/2021 Friday Workout

WARMUP 2:00 Row /Bike (Moderate Effort) Immediately Into… 1 SET 10 Slow Banded Monster Walks (Each Way) 10 Slow Banded Clam Shells (Each Side) 10 Slow Banded Tempo Air Squats… Continue reading

October 3, 2021 / W.O.D.
10/07/2021 Thursday Workout

WARMUP EMOM x 8 MINUTES MIN 1 – 10 KB Deadlifts + 8 Russian KB Swings MIN 2 – 10/10 SL RDL MIN 3 – 10 Push-Up to Pike MIN… Continue reading

October 3, 2021 / W.O.D.