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W.O.D.

08/07/2021 Saturday Workout

WARMUP 3 SETS (5:00 CAP) 10 Barbell Upright Rows 5 Back Rack Good Mornings 10 Alt. Behind the Neck Elbow Punches 5 Barbell Back Squat Jumps WORKOUT Buy in: 800m… Continue reading

August 1, 2021 / W.O.D.
08/06/2021 Friday Workout

WARMUP 1 ROUND 1:00 Bike (EZ Pace) 6 Lunge + Lunge + Kang Squat 10 Up-Downs Into… 1 ROUND :45 Bike (Mod) 12 Air Squats 6 Burpees (EZ Pace) Into…… Continue reading

August 1, 2021 / W.O.D.
08/05/2021 Thursday Workout

WARMUP 4 SETS FOR QUALITY (10 MINUTE CAP) 5 Inchworms with Push-Up 7/7 DB Deadlift + Curl to Press 9/9 SA Ring Row 11 Alt.Quad Heel Taps 20 Mountain Climbers… Continue reading

August 1, 2021 / W.O.D.
08/04/2021 Wednesday Workout

WARMUP AMRAP x 8 MINUTES 10/8 CAL Row 7/7 SA DB Sumo Deadlift 7/7 SA DB Swing 7/7 SA DB Arnold Press 10 Alt. V-Ups STRENGTH Deadlift 1×3 @ 70%*… Continue reading

August 1, 2021 / W.O.D.
08/03/2021 Tuesday Workout

WARMUP 3 ROUNDS :30 Bike 5/5 SA Ring Row 3/3 DB or KB Windmill 5/5 SA DB or KB Front Rack Lunge* *3rd Round Perform SA DB or KB OH… Continue reading

August 1, 2021 / W.O.D.
08/02/2021 Monday Workout

WARMUP AMRAP x 5 MINUTES 20 Plate Hops 10 Step Ups 10 Plate Ground to Overhead 5 Push-Up to Pike Into… 2 ROUNDS 7 Box Jumps 10 Elbow Punches 5… Continue reading

August 1, 2021 / W.O.D.
08/01/2021 Sunday Workout

WARMUP TABATA (:20on/:10off) (8 SETS) Cal Bike *Increasing efforts every round, starting easy and finishing with a sprint. Immediately Into… 3 SETS ON A 5:00 RUNNING CLOCK 10 Scap Pull-Ups… Continue reading

July 25, 2021 / W.O.D.
07/31/2021 Saturday Workout

WARMUP AMRAP x 5 MINUTES (With an empty bar or PVC Pipe) 5 PVC Pass Throughs 5 Behind the Neck Snatch Grip Shoulder Press 5 Hang High Pulls w/ Wide… Continue reading

July 25, 2021 / W.O.D.
07/30/2021 Friday Workout

WARMUP AMRAP x 3:00 20sec of Single or Double Unders 200/150m Row 10 Alt. Lunges -Rest :30- AMRAP x 3:00 5 Single Ring Ring Rows 5 Scap Push-Ups + 2-3… Continue reading

July 25, 2021 / W.O.D.
07/29/2021 Thursday Workout

WARMUP 4 Sets (10:00 CAP) 1:00 Easy Cardio 10 Samson Lunges 5 Inchworm + Push-Up 10 Bird Dogs 5/5 Cossack Squats WORKOUT 4 SETS FOR QUALITY ON A 5:00 RUNNING… Continue reading

July 25, 2021 / W.O.D.