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W.O.D.

02/20/2025 Thursday Workout

WARM UP2 ROUNDS1:00 Cardio Choice (EZ→ MOD)5 Inchworm + 3 Scap Push-Ups*10 Alt. Samson Lunges10 Supermans10 SLOW Deadbugs *1 Rep= 1 Inchworm + 3 Scap PU. Into… 2 ROUNDS:40 Cardio… Continue reading

February 16, 2025 / W.O.D.
02/19/2025 Wednesday Workout

WARM UPMOBILITY ROUND10 PVC Pass Throughs5/5 Ankle Circles10 Around the Worlds20/20 Single Leg Hops10 PVC Cuban Press10 Squat Jumps Into… 2 ROUNDS5 Barbell Snatch Deadlifts5 Hang Muscle Snatch5 Overhead Squats… Continue reading

February 16, 2025 / W.O.D.
02/18/2025 Tuesday Workout

WARM UP1-2 MOBILITY ROUNDS:30 EZ Row5 Push Up to Down Dog10 Alt Thread the Needle5/5 Moose Antlers5 Pause Up Downs:10 Dead Hang Into… 2 ROUNDS1:00 ROW*8 Ring Rows8 Kip Swings4… Continue reading

February 16, 2025 / W.O.D.
02/17/2025 Monday Workout

WARM UP2 ROUNDS1:00 Bike10 Air Squat8 Cossack Squat6 Groiner with a Twist4 Up/Down Dog 1-2 ROUNDS:30 Bike5 Jumping Air Squat10 Elbow Punches5 Front Squats STRENGTHON A 25:00 RUNNING CLOCK…Build to… Continue reading

February 16, 2025 / W.O.D.
02/16/2025 Sunday Workout

WARM UP1 ROUND250/200m Row or 200m Run10/10 Forward and Back Leg Swings10/10 Side to Side Leg Swings150/100m Row or 100m Run10 Alt. Hamstring Scoops10 Alt. High Kicks150/100m Row or 100m… Continue reading

February 9, 2025 / W.O.D.
02/15/2025 Saturday Workout

WARM UPMOBILITY ROUND30 Crossbody Mountain Climbers5 Jefferson Curls10/10 Single Leg Hops3/3 Scorpion Stretch8 Groiners w/ Twist Into… 2 ROUNDS25’ Bunny Hops/Bounds→50 Singles/ 35 Doubles5 Clean Deadlifts→10 Hang Muscle Cleans10’/10’ Single… Continue reading

February 9, 2025 / W.O.D.
02/14/2025 Friday Workout

WARM UP2 ROUNDS12 Toes Touch Jumping Jacks10 Alt. Lunges10 Ring Rows8 Air Squats w/ :01 Pause at Bottom Into… 1-2 ROUNDS (TIME PERMITTING)12 Alt. Elbow Punches10 Barbell Front Squats8 Barbell… Continue reading

February 9, 2025 / W.O.D.
02/13/2025 Thursday Workout

WARM UPEMOM x 10 MINUTESMIN 1 – 10 Scap Pull-ups + :15 Bar HangMIN 2 – 10 Glute Bridge + :15 HoldMIN 3 – 10/10 Split Squats*MIN 4 – 10-12… Continue reading

February 9, 2025 / W.O.D.
02/12/2025 Wednesday Workout

WARM UPDYNAMIC MOBILITY5 Inchworm to Up/Down Dog10 Groiner with a Twist10 Scap Push-Ups5 BB Jefferson Curls AMRAP x 6 Minutes10 Barbell Good Mornings*10 Bird Dogs10 Glute Bridge-Ups8 Slow Pike Shoulder… Continue reading

February 9, 2025 / W.O.D.
02/11/2025 Tuesday Workout

WARM UPAMRAP x 6 MINUTES6/5 Cal Bike50 Singles→25 Double Unders6 Tuck Ups10 Kip Swings WORKOUTAMRAP x 20 MINUTES100 Double Unders30/25 Cal Bike20 Toes to Bar (Score is Rounds + Reps)… Continue reading

February 9, 2025 / W.O.D.