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W.O.D.

09/06/2021 Monday Workout

WARMUP 3 ROUNDS 45sec Bike 10 Scap Pull-Ups 5/5 SA Ring Rows 10 Tuck Ups* *2nd Round perform 8 Up-Downs, 3rd Round perform 6 Burpees SKILL ON A 10:00 RUNNING… Continue reading

September 5, 2021 / W.O.D.
09/05/2021 Sunday Workout

WARMUP FOR QUALITY (10:00 Cap) 12/10 Cal Row (EZ effort) 10 Narrow Stance Squats 10 Sumo Stance Squats 12/10 Cal Row (EZ-Mod effort) 10 Wall Ball Front Squats 10 Wall… Continue reading

August 29, 2021 / W.O.D.
09/04/2021 Saturday Workout

WARMUP 3 SETS (W/ Empty Barbell) (5:00 Cap) 5 Slow Good Mornings 10 Behind the Neck Alt. Elbow Punches 5 Back Rack Squat Jumps 5 Broad Jumps (No Barbell) STRENGTH… Continue reading

August 29, 2021 / W.O.D.
09/03/2021 Friday Workout

WARMUP AMRAP x 3 MINUTES 5 Ring Rows 5 Push-Up to Pike 3 Lunge + Lunge + Air Squat Into AMRAP x 3 MINUTES 5 Jumping Pull-Ups or Ring Rows… Continue reading

August 29, 2021 / W.O.D.
09/02/2021 Thursday Workout

WARMUP 3 SETS (8:00 CAP) 8 Up Downs 8 Step Ups 8/8 DB Deadlifts 8/8 DB Upright Row 8/8 DB Arnold Press 8 Box Jumps WORKOUT FOR TIME 24 Single… Continue reading

August 29, 2021 / W.O.D.
09/01/2021 Wednesday Workout

WARMUP AMRAP x 7 MINUTES 1min Row @ Easy Pace 10/10 Leg Swings 10/10 Ankle Roll Outs 25 Single Unders :30 Hollow Hold SKILL 3 SETS FOR QUALITY 150m Row*… Continue reading

August 29, 2021 / W.O.D.
08/31/2021 Tuesday Workout

WARMUP 2:00 Bike* Into… AMRAP x 5 MINUTES 10 PVC Pass Through 5 PVC Deadlift 5 PVC OHS 5/5 SA Ring Rows *Increase Pace every :30 WORKOUT EMOM x 24… Continue reading

August 29, 2021 / W.O.D.
08/30/2021 Monday Workout

WARMUP 3 ROUNDS 5/5 DB/KB RDL 10 Alt. Deadbugs 10 Scap Push-Up 5 Knee Push-Up STRENGTH ON A 12:00 RUNNING CLOCK… Build to 5-Rep TNG Deadlift* *Work quickly to at… Continue reading

August 29, 2021 / W.O.D.
08/29/2021 Sunday Workout

WARMUP 3 SETS (7:00 CAP) 20 Jumping Jacks 15 V-Ups or Tuck-Ups 10 Alt. Lunges :30 Hollow Hold or Rocks WORKOUT 4 SETS FOR QUALITY “Unbroken” Double Unders* 1:00 Russian… Continue reading

August 22, 2021 / W.O.D.
08/28/2021 Saturday Workout

WARMUP AMRAP x 8 MINUTES* 5 Inch Worms 5 Behind the Neck Snatch Grip PVC Presses 5 Back Rack PVC Jumping Squats 10 Alt. Cossack Squats (PVC Optional) 5 Muscle… Continue reading

August 22, 2021 / W.O.D.