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W.O.D.
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04/12/2021 Monday
WARM-UP EMOM x 12 MINUTES MIN 1 – :40 Alt. Single Leg RDL* MIN 2 – :40 Marching Plank MIN 3 – :40 Glute Bridge-Ups MIN 4 – :20/:20 Single… Continue reading
/ W.O.D.
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04/11/2021 Sunday Workout
LINE DRILLS Each drill will be followed up by a jog back to the starting point, keep athletes moving through this together, on your call. ON A 5:00 RUNNING CLOCK…… Continue reading
/ W.O.D.
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04/10/2021 Saturday Workout
WARMUP ON A 10:00 RUNNING CLOCK 500/400m Row (EZ Pace) Immediately Into… 10 Bootstrappers 20 Alt. Groiners 10 Push-Up to Pike 20 Air Squats 10 Inchworms w/ Push-Ups 20 Wall… Continue reading
/ W.O.D.
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04/09/2021 Friday Workout
WARMUP AMRAP x 3:00 30 Crossbody Mountain Climbers 20 Jumping Jacks 10 Scap Push-Ups -Rest 1:00- AMRAP x 3 MINUTES 5 Up-Downs 5/5 SA Russian KB Swings 5 Pushups STRENGTH… Continue reading
/ W.O.D.
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04/08/2021 Thursday Workout
WARMUP EMOM x 6 MINUTES MIN 1 – :45 Bike (EZ → Mod → Hard) MIN 2 – :20 SA Ring Row R / :20 SA Ring Row L Into…… Continue reading
/ W.O.D.
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04/07/2021 Wednesday Workout
WARMUP AMRAP x 3 MINUTES 12 Alt Groiners 10 Alt Cossack Squats (Pause :01 at the bottom) 5 Push-Up to Pike Into… AMRAP x 5 MINUTES 10 Slam Ball Deadlifts… Continue reading
/ W.O.D.
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04/06/2021 Tuesday Workout
WARMUP 1 ROUND (30sec each) High Knees Butt Kickers High Skips Frankenstein 200m Row Into… 2 ROUNDS 30 Single Unders 6/6 Split Squats 30 Mountain Climbers 12 Glute Bridge-Ups WORKOUT… Continue reading
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04/05/2021 Monday Workout
WARMUP 2 ROUNDS 10 Jumping Jacks 8 Up-Downs 6 Groiners Into… 2 ROUNDS 8 PVC Pass Throughs 6 PVC Back Squat* 4 Burpees Over PVC STRENGTH ON A 15:00 RUNNING… Continue reading
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04/04/2021 Sunday Workout
WARM-UP 3 SETS FOR QUALITY 20 Band Pull-Aparts 20 Banded Rows 20 Alt. Groiners 10 Scap Pull-Ups 10 Scap Push-Ups 10 Alt. Cossack Squats BENCHMARK WORKOUT “CINDY” or “MARY” “CINDY”… Continue reading
/ W.O.D.
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04/03/2021 Saturday Workout
WARM-UP AMRAP x 5 MINUTES 100m Row 5/5 Single Arm Ring Rows 10 Alt. Samson Lunge 10 Tuck-Ups EXTENDED WARM-UP EMOM x 6 MINUTES MIN 1 – 8 Plate OH… 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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