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W.O.D.
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09/16/2021 Thursday Workout
WARMUP AMRAP x 7 MINUTES 250m Row @ Mod Pace 6 Push-Up to Pike 7 Up-Downs 8 DBL DB Push Press SKILL 2 SETS FOR QUALITY :20 Alt. Handstand Shoulder… Continue reading
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09/15/2021 Wednesday Workout
WARMUP AMRAP x 5 MINUTES 5 Scap Pull-Ups 5 Kip Swings 5/5 KB Russian Swings 5/5 KB Bent Over Row STRENGTH ON A 15:00 RUNNING CLOCK… Build to Heavy 3-Rep… Continue reading
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09/14/2021 Tuesday Workout
WARMUP 10:00 AMRAP 1:00 Bike* 10 Box Step Overs 10 Push Up to Pike** WORKOUT 4 SETS FOR REPS 1:00 – Max DB Floor Press (50/35) 1:00 – Max Sit-Ups… Continue reading
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09/13/2021 Monday Workout
WARMUP 3 ROUNDS 8 Up-Downs 8 Groiners 8 PVC Pass Throughs 8 PVC Jumping OH STRENGTH 3-3-3-3-3 Hang Squat Snatch *Start Light and build to Moderate-Heavy. (Score is Weight) WORKOUT… Continue reading
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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
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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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04/27/2025 Sunday Workout
WARM UPGENERAL MOBILITY10 Thread the Needle8 Samson Lunges5 Up to Down Dog10 Slow Arm Haulers1:30 Mod Bike Into… 2 ROUNDS10 DB Hammer Curls → Supinated(RD2)10 Straight Leg Sit-Ups → Butterfly(RD2)10… Continue reading
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