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W.O.D.
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06/11/2021 Friday Workout
WARMUP 2 ROUNDS 6/6 SA Ring Rows 8 Up-Down Mountain Climbers* 10 Barbell Strict Press 10 Elbow Punches Into… 2 ROUNDS 6 Kip Swings 8 Deadbugs 10 Push Press *1… Continue reading
/ W.O.D.
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06/10/2021 Thursday Workout
WARMUP 4 SETS 10 Row Strokes* 10 KB/DB Good Mornings 10 Scap Pull-Ups :20 DB/KB Overhead Hold *1st Set = Legs only 2nd Set = Legs + Lean Back (no… Continue reading
/ W.O.D.
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06/09/2021 Wednesday Workout
WARMUP 2 ROUNDS :30 Bike (EZ-Mod) 15 Jumping Jacks 10 Scap Pull-Ups 2 ROUNDS :30 Bike (Mod-Hard) 5/5 SA Ring Row* 5 Hanging Knee Tucks *Option to switch to 10… Continue reading
/ W.O.D.
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06/08/2021 Tuesday Workout
WARMUP EMOM x 6 MINUTES MIN 1 – 10 Alt Groiners + Max Wall Sit MIN 2 – 10 Step Ups + Max Empty Barbell OH Hold STRENGTH ON A… Continue reading
/ W.O.D.
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06/07/2021 Monday Workout
WARMUP AMRAP x 8 MINUTES 30sec Row 10 DB Curl + Press 5 Inch Worm to Squat* 20 Shoulder Taps STRENGTH 3 SETS FOR QUALITY 12 Alt. DB Gorilla Row… Continue reading
/ W.O.D.
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06/06/2021 Sunday Workout
WARMUP ON A 10:00 RUNNING CLOCK… Row 2:00 (EZ Pace) Immediately Into… AMRAP x 6 MINUTES 5 Inchworms w/ Push-Up 10 Alt. Plank Shoulder Taps 10 Alt. Pike Shoulder Taps… Continue reading
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06/05/2021 Saturday Workout
WARMUP ON A 5:00 RUNNING CLOCK… 10 Alt. Elbow to Instep 10 Bootstrappers w/ :03 pause in the bottom 10 Alt. Reverse Lunges 10 Squat Jumps 10 Alt. Elbow Punches… Continue reading
/ W.O.D.
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06/04/2021 Friday Workout
WARMUP 3 ROUNDS 30 Mountain Climbers (R=1,L=2) 15 Slam Balls 10 PVC Passthrus 10 Scap Pull-Ups* 5 Burpees *R2 complete 6 Kip Swings + 10 Slow Tuck-Ups. R3 complete 6… Continue reading
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06/03/2021 Thursday Workout
WARMUP 3 SETS :30 Bike/Row (EZ → Mod → Hard) 8 Scap Pull-Ups 10 Single Ring Row* 12 Tuck-Ups 20 Crossbody Mountain Climbersg *2 Hands on 1 Ring (hand over… Continue reading
/ W.O.D.
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06/02/2021 Wednesday Workout
WARMUP AMRAP x 5 MINUTES 10 Alt Groiners 20 Pike Shoulder Taps 30 Jumping Jacks Into… AMRAP x 5 MINUTES 10 Single KB Romanian Deadlifts 8 KB Hip Pops 6/6… 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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