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W.O.D.
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05/22/2021 Saturday Workout
WARMUP AMRAP x 5 MINUTES 5 Push Up to Pike 10 Alt. Groiners 5 Barbell Snatch RDL 10 Snatch Grip Strict Press (Behind the Neck) 5 Overhead Squat STRENGTH ON… Continue reading
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05/21/2021 Friday Workout
WARMUP 2 SETS (:20 ON/ :10 OFF)* MOVT 1 – Single Unders MOVT 2 – Reverse Lunges Into… 2 SETS (:20 ON/ :10 OFF) MOVT 1 – Side to Side… Continue reading
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05/20/2021 Thursday Workout
WARMUP 3 SETS 5 Inch Worms + Push-Up 10 Scap Pull + Ring Rows 10 BB Strict Press :30 Hollow Hold :30 Cardio Choice (Bike / Row / Ski) WORKOUT… Continue reading
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05/19/2021 Wednesday Workout
WARMUP 2 SETS 1:00 Alt Groiners 1:00 Bootstrappers Into… 2 SETS (:15 ON/:15 OFF) MOVT 1 – Reverse Lunges MOVT 2 – Bodyweight Sumo Good Mornings MOVT 3 – Single… Continue reading
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05/18/2021 Tuesday Workout
WARMUP LINE DRILLS (15 sec each) Knees to Chest Heels to Butt Figure 4 Toe Walk Heel Walk Frankenstein High Knees Butt Kickers High Skips x 2 Rds 250m Row… Continue reading
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05/17/2021 Monday Workout
WARMUP 2 ROUNDS 10 PVC Pass Throughs 10 Groiners 10 Jumping Squats Into… 2 ROUNDS 5 PVC OHS :10 Bottom of Dip Hold :10 Ring Support Hold SKILL EMOM x… Continue reading
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05/16/2021 Sunday Workout
WARMUP AMRAP x 5 MINUTES 20 Jumping Jacks 10 Alt. Groiners 10 Box Step-Ups 5 Burpees 5 DB Sumo Deadlifts (Athlete Choice, Light-Moderate) ROWLING (ON A 10:00 RUNNING CLOCK) Athletes… Continue reading
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05/15/2021 Saturday Workout
WARMUP ON A 10:00 RUNNING CLOCK… 3:00 Bike or Row (EZ-Moderate) 1:00 Elbow to Instep (R) 1:00 Elbow to Instep (L) 1:00 Alt. Calf Stretch 20 Alt. Groiners 10 Bootstrappers… Continue reading
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05/14/2021 Friday Workout
WARMUP AMRAP x 3 MINUTES 6 Skaters 8 MedBall Lunges 6 MedBall G2OH -Rest 1:00- AMRAP x 3 MINUTES 7 Single Ring Ring Rows 6 Kip Swings 5 Wall Ball… Continue reading
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05/13/2021 Thursday Workout
WARMUP 1 SET 1:00 – Alt Groiners 1:00 – Bootstrappers Into… 3 SETS 15sec L-Kicks 15sec Knee Hugs 15sec Toe Walks 15sec Butt Kickers 15sec Over the Fence 15sec Under… 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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