Home / W.O.D. (Page 131)

W.O.D.

10/06/2021 Wednesday Workout

WARMUP 2 Sets (8:00 Cap) 35 Single Unders 12 Lunges with PVC Passthrough 10 Up-Downs 8 PVC Cuban Press Into… 2 Sets 30 Double Unders 10 PVC Overhead Squats 8… Continue reading

October 3, 2021 / W.O.D.
10/05/2021 Tuesday Workout

WARMUP 2 ROUNDS 1:00 Row (EZ-Mod) 10 Scap Pull-Ups 10 Tuck-Ups 10 Elbow Punches 2 ROUNDS :30 Row (Hard) 8 Kip Swings 8 Sit-Ups 4 Hang Muscle Clean SKILL 3… Continue reading

October 3, 2021 / W.O.D.
10/04/2021 Monday Workout

WARMUP 1 2 ROUNDS 1:00 EZ Bike 5 Inch Worms + Push-Up 5 Up-Downs 10 Box Step Overs WARMUP 2 3 SETS :20 Bike Sprint* 5 Burpee Step-Ups *Increase Pace… Continue reading

October 3, 2021 / W.O.D.
10/03/2021 Sunday Workout

WARMUP 2-3 SETS (5:00 CAP) :30 Jumping Jacks (Option to clap OH and behind the back) :30 Bar or :20 Rope Hang 20 Band Pull-Aparts 5/5 Slow Single DB Single… Continue reading

September 26, 2021 / W.O.D.
10/02/2021 Saturday Workout

WARMUP 3 SETS… 20 Crossbody Mountain Climbers 10 Bootstrappers 10 Alt. Elbow to Instep 5 Pushups 5 Squat Thrusts 5 Burpees WORKOUT FOR TIME 1200m Run 60 Wall Balls (20/14)… Continue reading

September 26, 2021 / W.O.D.
10/01/2021 Friday Workout

WARMUP 8:00 Running Clock… 500m Row Into… 4 Sets* 6 Clean Deadlifts 4/4 Elbow Punches 6 Hang Muscle Cleans STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Heavy Complex… Continue reading

September 26, 2021 / W.O.D.
09/30/2021 Thursday Workout

WARMUP AMRAP x 5 MINUTES :30 BIke @ Start Light-Mod Pace 5/5 KB Bent Over Row 5 Up-Down to Target 10 Alt. KB Horn Taps SKILL 10:00 RUNNING CLOCK… Practice… Continue reading

September 26, 2021 / W.O.D.
09/29/2021 Wednesday Workout

WARMUP 3 SETS (8:00 Cap) 10 Up Downs :30 Tuck Hold 10/10 Lateral Step-Ups 8 Push-Up to Pike Position 10 Barbell Sumo Good Mornings WORKOUT 4 SETS AMRAP x 5… Continue reading

September 26, 2021 / W.O.D.
09/28/2021 Tuesday Workout

WARMUP3 ROUNDS10 Jumping Jacks5 Scap Pull-Ups + 5 Kip Swings8 Single DB Front Squat6 Up-Downs STRENGTH3-3-3Back Squat**Start Moderate-Heavy and Build to Heavy. Warm-Up sets do not count toward working sets.(Score… Continue reading

September 26, 2021 / W.O.D.
09/27/2021 Monday Workout

WARMUP 2 ROUNDS 30 Mountain Climbers 15 PVC Pass Through 7 Cuban Press 5 PVC OHS SKILL FOR QUALITY 50 Single Unders (Nasal Breathing Only) 10 Behind Neck Wide Grip… Continue reading

September 26, 2021 / W.O.D.