Home / W.O.D. (Page 132)

W.O.D.

09/26/2021 Sunday Workout

WARMUP ON A 7:00 RUNNING CLOCK… 400m Run Immediately Into… AMRAP in Time Remaining of :10 Bar Hang 5 Scap Pull-Ups :10 Bar Hang 10 Tuck-Ups 10 Push-Ups SKILL 2… Continue reading

September 19, 2021 / W.O.D.
09/25/2021 Saturday Workout

WARMUP 2:00 Bike (Ez-Moderate Pace) Immediately Into… 3 SETS FOR QUALITY 10/10 Banded Monster Walk Steps 10/10 Clam Shells 10 Tempo Hip Circle Air Squats (30X0) WORKOUT 1 ON A… Continue reading

September 19, 2021 / W.O.D.
09/24/2021 Friday Workout

WARMUP 4 Sets (10:00 CAP) 7/7 Single Arm Kickstand RDL’s 6/6 Half Kneeling Single Arm Curl to Arnold Press 5/5 Single Leg Glute Bridges :30 Quad Heel Taps WORKOUT “D.T…. Continue reading

September 19, 2021 / W.O.D.
09/23/2021 Thursday Workout

WARMUP AMRAP x 7 MINUTES 7/7 SA False Grip Ring Rows 8 Step-Ups 9 Tuck-Ups 10 Up Downs WORKOUT 12 ROUNDS FOR TIME 4 Up-Down Box Climb Overs (30/24)* 2… Continue reading

September 19, 2021 / W.O.D.
09/22/2021 Wednesday Workout

WARMUP 4 SETS (8:00 CAP) 1:00 Row 10 Samson Lunges 8 Alt. Groiners 8 KB Deadlifts * 10/10 Single Leg Glute Bridge-Ups * KB Deadlifts Switch to Russian KB Swings… Continue reading

September 19, 2021 / W.O.D.
09/21/2021 Tuesday Workout

WARMUP 3 SETS 45sec Bike / Row 20 Mountain Climbers 5 BB Strict Press :10 BB OH Hold -Quick Rest b/t Sets- WORKOUT 4 ROUNDS FOR TIME 1200m Bike /… Continue reading

September 19, 2021 / W.O.D.
09/20/2021 Monday Workout

WARMUP AMRAP x 6 MINUTES 30 Single Unders 6 Bootstrappers 6 Tricep Push Ups 3 Deadlift + 3 Muscle Cleans SKILL/STRENGTH “REVERSE TABATA” 8 SETS (:10 ON /:20 OFF) MOVT… Continue reading

September 19, 2021 / W.O.D.
09/19/2021 Sunday Workout

WARMUP 3 SETS ON AN 8:00 RUNNING CLOCK… 10 Scap Pull-Ups 20 Bent Over Rows (Light DBs or Bands) 30 Single Unders (Switch to Double Unders on Set 3) SKILL… Continue reading

September 12, 2021 / W.O.D.
09/18/2021 Saturday Workout

WARMUP AMRAP x 5 MINUTES 20 Jumping Jacks 20 Mountain Climbers 5 Burpees 10 RKBS (Athlete Choice) 15 Air Squats (Option to turn to KB Goblet squats) WORKOUT “WHISKEY TANGO… Continue reading

September 12, 2021 / W.O.D.
09/17/2021 Friday Workout

WARMUP 10:00 Running Clock.. 500m Row w/ Remaining Time, AMRAP of: 6 Up Downs 8 Slam Ball Deadlifts* 10 Step Ups** *At 5:00, switch to Slam Balls **At 5:00, swap… Continue reading

September 12, 2021 / W.O.D.