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W.O.D.
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05/12/21 Wednesday Workout
WARMUP 3 SETS 10 PVC Pass Thru 10 Alt Groiner Stretch 10 Step Back Burpee Into… 4 SETS* 5 Empty Barbell Strict Press 10 Inch Worms (No Push-Up) 20 Alt… Continue reading
/ W.O.D.
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05/11/2021 Tuesday Workout
WARMUP FOR QUALITY 1:00 Row (EZ) 8 Hollow Rocks 4 Inch Worms 4/4 SA Ring Rows :45 Row (Mod) 8 Hollow Rocks 6 Up-Downs 4/4 SA Ring Rows :30 Row… Continue reading
/ W.O.D.
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05/10/2021 Monday Workout
WARMUP EMOM x 8 MINUTES Min 1 – :40 Bike (EZ) Min 2 – :40 Lunges Min 3 – :40 Jumping Jacks Min 4 – :40 Mountain Climbers WORKOUT 3… Continue reading
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05/09/2021 Sunday Workout
WARMUP ON A 5:00 RUNNING CLOCK… 30 Banded Pull-Aparts 20 Banded Overhead Press 20 Banded Face Pulls 10 Push-Up to Pike 10 Perfect Renegade Rows (Light) Hollow Hold in Time… Continue reading
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05/08/2021 Saturday Workout
WARMUP AMRAP x 5 MINUTES (Flow) 10 Alt. Groiners 10 Bootstrappers 10 Alt. Samson Stretches 10 Lunge w/ Thoracic Twist Immediately into… AMRAP x 5 MINUTES (w/ empty bar, EZ… Continue reading
/ W.O.D.
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05/07/2021 Friday Workout
WARMUP 2 ROUNDS 30 Mountain Climbers 10 Slam Ball Deadlifts 10 Slam Ball Strict Press 5/5 Hand Over Hand Ring Rows* Into… 2 ROUNDS 8 Up-Downs 8 Slam Ball G2OH**… Continue reading
/ W.O.D.
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05/06/2021 Thursday Workout
WARMUP AMRAP x 5 MINUTES 10 Alt Groiners 10 Bootstrappers 10 Scap Pull-Ups 10 Tuck-Ups Into… AMRAP x 5 MINUTES 10 Box Step Ups :30 Row (Mod) 5 Kipping Swings… Continue reading
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05/05/2021 Wednesday Workout
WARMUP 3 SETS 20 Banded Pull-Aparts 10 Banded Pass Thrus 20 Jumping Jacks Into… 2 SETS 10/10 Single Arm DB Press 10 DB Front Squats 10/10 Single Arm Sumo Deadlift… Continue reading
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05/04/2021 Tuesday Workout
WARMUP 2 ROUNDS 10 Arm Haulers 10 Hollow Rocks 10 Cossack Squats* Into… 2 ROUNDS 10 Scap Pull-Ups 5 Ring Rows or Strict Pull-Ups 10 Goblet Squats *Option to use… Continue reading
/ W.O.D.
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05/03/2021 Monday Workout
WARMUP AMRAP x 6 MINUTES 30 Single Unders 10 BW Good Morning 10 Deadbugs 10 Glute Bridge-Ups STRENGTH 3 SETS FOR QUALITY 8/8 Single KB RDL (Athlete Choice, Moderate-Heavy) 15… 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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