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W.O.D.

Friday 10-16-2020 WOD

Warm-up AMRAP x 7 MINUTES :30 Bike* 8 Scap Pull-Ups 10 Tight Kipping Swings 12 Empty BB RDL *Increase pace 3-4 RPMs each round Skill EMOM x 15 MINUTES MIn… Continue reading

October 11, 2020 / W.O.D.
Thursday 10-15-2020 WOD

Warm-up 3 ROUNDS 15 Up-downs 10 Barbell Strict Press 10 Tall Jumps Strength ON A 15:00 RUNNING CLOCK… Build to a Moderate-Heavy Complex of… 2 Push Jerk + 1 Split… Continue reading

October 11, 2020 / W.O.D.
Wednesday 10-14-2020 WOD

Warm-up 4 SETS (:20 ON / :10 OFF) MOVT 1: Jumping Jacks MOVT 2: KB Sumo Deadlift MOVT 3: Supinated Grip Bar Hang MOVT 4: Russian KBS Workout AMRAP x… Continue reading

October 11, 2020 / W.O.D.
Tuesday 10-13-2020 WOD

Warm-up 2 ROUNDS 16 Jumping Jacks 8 PVC Pass Throughs 8 Up Downs 8 PVC OHS Into… 2 ROUNDS 6 Snatch DL 6 BB Snatch Grip Push Jerk 6 Cossack… Continue reading

October 11, 2020 / W.O.D.
Monday 10-12-2020 WOD

Warm-up Foam Roll 1:00 Upper Back/Lats 1:00 Right Quad 1:00 Left Quad Into… 2 ROUNDS 10 Groiners 10 Air Squats 10 BB Elbow Punches Into… 2 ROUNDS 10 Alt V-Ups… Continue reading

October 11, 2020 / W.O.D.
Sunday 10-11-2020 WOD

Warm-up FOR TIME (10:00 CAP) 400m Run 10 Up-Downs 10 Push-Ups 5 Pike Push-Ups 10 Burpees 5 Burpee broad jumps 10 Ring Rows 5 Strict Pull-Ups 10 KB DL 10… Continue reading

October 4, 2020 / W.O.D.
Saturday 10-10-2020 WOD

Warm-up 1:00 Bike (EZ) Into… AMRAP x 3 MINUTES 6/6 Single Leg Glute Bridges 6 Barbell RDLs 6 Alt. Step-Ups Into… 1:00 Bike (MOD) Strength FOR QUALITY* 12/12 – 10/10… Continue reading

October 4, 2020 / W.O.D.
Friday 10-09-2020 WOD

Warm-up AMRAP x 3 MINUTES 10 Bootstrappers 10 Alt Groiners 20 Shoulder Taps Into… AMRAP x 5 MINUTES 8 Single DB Front Squat 8 Single DB Push Press 10 Scap… Continue reading

October 4, 2020 / W.O.D.
Thursday 10-08-2020 WOD

Warm-up AMRAP x 7 MINUTES 10 Burpee + Extra Push-Up 10 Sumo Good Mornings* 10 Hollow Rocks 10 Supermans *Option to add DB after 2nd round Workout 4 SETS FOR… Continue reading

October 4, 2020 / W.O.D.
Wednesday 10-07-2020 WOD

Warm-up 3 ROUNDS 10 Alt. Samson Lunges 12 Alt. Groiners :20 Overhead Plate Hold Into… 3 ROUNDS 8/8 Tempo Split Squats 10 Plate OH Strict Press 12 Plate Sumo Deadlifts… Continue reading

October 4, 2020 / W.O.D.