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W.O.D.
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06/21/2021 Monday Workout
WARMUP 2 ROUNDS 15 Jumping Jacks 10 Scap Push-Ups 5/5 SA DB Press Into… 2 ROUNDS 10 Toe Touch Jumping Jacks 10 Alt. DB Bent Over Row 5 Inch Worms… Continue reading
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06/20/2021 Sunday Workout
WARMUP 400m Group Jog Immediately Into… 2 SETS 10 Slow Tempo Squats (3131) (w/ or w/o barbell in Front Rack) 8 Kang Squats (w/ or w/o barbell) 10 Elbow Punches… Continue reading
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06/19/2021 Saturday Workout
WARMUP ON A 10:00 RUNNING CLOCK 2 SETS 20 Band Pull-Aparts 20 Hollow Body Flutter Kicks Immediately Into… AMRAP in Time Remaining of 10 Alt. Groiners 10 Up-Downs 10 Hollow… Continue reading
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06/18/2021 Friday Workout
WARMUP 2 ROUNDS 12/10 Cal Row 50 Single Unders 10 Barbell Strict Press w/ :01 Pause OH Into… 2 ROUNDS 12 Alt. Back Rack Elbow Punches 10 Up-Downs 8 Barbell… Continue reading
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06/17/2021 Thursday Workout
WARMUP ROWLING! WORKOUT EMOM x 28 MINUTES MIN 1 – 8-12 Strict “Odd” Gymnastic Pull* MIN 2 – 8/8 Reverse DB Lunges (50/35) MIN 3 – :50 Static Hold w/… Continue reading
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06/16/2021 Wednesday Workout
WARMUP On a 6:00 Running Clock… 20 Alt Groiners 18 Alt Plank Shoulder Taps 16 Alt Cossack Squats 14 Air Squats 12 Hollow Rocks 10 Jumping Squats Bike in Remaining… Continue reading
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06/15/2021 Tuesday Workout
WARMUP AMRAP x 8 MINUTES 1:00 Bike (EZ-Mod) 5 Inch Worms + Push-Up 10 Step Overs 15 Jumping Jacks 20 Shoulders Taps WORKOUT AMRAP x 25 MINUTES 25/20 Cal Bike… Continue reading
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06/14/2021 Monday Workout
WARMUP 300m Row Into… 2 ROUNDS 10 BB Good Mornings 10 Hollow Rocks :10 Bar Hang Into… 2 ROUNDS 8 BB RDL 8 BB Bent Over Row 8 Scap Pull-Ups… Continue reading
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06/13/2021 Sunday Workout
WARMUP ON A 5:00 RUNNING CLOCK… 20 Band Pull-Aparts 20 Air Squats (EZ) 20 Banded Face Pulls 20 Scap Push-Ups 20 Alt. Groiners Max Push-Up to Pike in Remaining Time…… Continue reading
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06/12/2021 Saturday Workout
WARMUP 2 ROUNDS FOR QUALITY 15sec Frankenstein 15sec Toe Walk 15sec Heel Walk 15sec Walking Staggered Stance Good Mornings 15sec High Knees 15sec Butt Kickers Immediately into… 3 SETS (W/… Continue reading
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04/20/2025 Sunday Workout
WARM UPAMRAP x 5 MINUTES10 Alt. Plank Rotations10 Single DB Bicep Curls5 Lunge-Lunge-Squat:20 Bottom of Squat Hold Into… AMRAP x 5 MINUTES5/5 Side Plank Rotations10 Single DB Overhead Tricep Extensions10… Continue reading
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