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W.O.D.

10/17/2024 Thursday Workout

WARMUP2 ROUNDS150/100m Row10 Step-Ups –> Box Jumps10 KB Sumo Deadlifts5/5 KB Bent Over Rows5/5 SL KB RDLs10 RKBS WORKOUTFOR TIME500/400m Row50 Box Jumps (20)40 Russian KB Swings (70/53)1000/800m Row40 Box… Continue reading

October 15, 2024 / W.O.D.
10/16/2024 Wednesday Workout

WARMUP3:00 Cardio Choice Into… 2 ROUNDS10 Banded Pull-Aparts10 Scap Pull-Ups –> Kip Swings10 Pike Scap Push-Ups10/10 Groiner Twists5 Ring Rows5 Push-Up to Pike5 Air Squats + 5 Narrow Air Squats… Continue reading

October 14, 2024 / W.O.D.
10/15/2024 Tuesday Workout

WARMUP2 ROUNDS:45 Bike*10 Good Morning (option to add empty barbell to back rack)10 Glute Bridges5/5 Cat-Cow5/5 Thread the needle rotations10 BB RDL10 Superman Holds (:03-:05 per hold)*Increase pace each round… Continue reading

October 14, 2024 / W.O.D.
10/14/2024 Monday Workout

WARMUP 1-2 SETS (MOBILITY – COACH LED) 8 Wrist Rocks 8 Cat Cows 4 Yoga Push-Ups 8 Scap Wall Slides 8 Boot Strap Squats Into… 2 ROUNDS 6 Empty Barbell… Continue reading

October 14, 2024 / W.O.D.
10/13/2024 Sunday’s Workout

WARMUP 2 ROUNDS200m Run8 Push-Up to Pike10 Ring Rows10 Up-Downs10 Bird Dogs Into… 2 ROUNDS6 Shuttle Runs8 Push-Ups OR 8 Box/Bench Dips10 DB Bent Over Row10 Up-Down + Mountain Climbers10… Continue reading

October 3, 2024 / W.O.D.
10/12/2024 Saturday’s Workout

WARMUP AMRAP x 7 MINUTES*:30 Row35 Single Unders6 Alt. Box Step Overs6 Push-Ups to Pike *At 4:00, switch to 25 Double Unders, 6 Box Jump Overs and :20 Handstand Hold… Continue reading

October 3, 2024 / W.O.D.
10/11/2024 Friday’s Workout

WARMUP 2 ROUNDS10 Toe Touch Jumping Jack10 Air Squats5 Hang Power Cleans5 Kipping Knee Raises10 Alt. Jumping Lunges5 Power Cleans10 Empty BB Front Squats STRENGTH Back Squat for load:ON A… Continue reading

October 3, 2024 / W.O.D.
10/10/2024 Thursday’s Workout

WARMUP AMRAP X 10 MIN1:00 Cardio15 Banded Pull-Aparts:30/:30 Banded Lat Stretch:30/:30 Lateral Banded Hip Distraction10 Scap Pull-Ups5/5 Single Arm Ring Row20 Alt. Shoulder Taps10 Cossack Squat WORKOUT 4 SETS FOR… Continue reading

October 3, 2024 / W.O.D.
10/09/2024 Wednesday’s Workout

WARMUP AMRAP x 10 MINUTES5 Good Morning5 Push-up to Pike10 Piked Shoulder Taps5/5 Groiner with a Twist5 Burpees5 Hang Muscle Clean5 Strict Press STRENGTH Push Press for load:ON A 20:00… Continue reading

October 3, 2024 / W.O.D.
10/08/2024 Tuesday’s Workout

WARMUP 2 ROUNDS1:00 Bike8 Alt Groiner w/ Twist8 Alt Piked Toe Taps4/4 Moose Antlers8 Alt Lunges (*option to add weight 2nd RND)8 Kip Swings8 Ring Rows WORKOUT FOR TIME*150/125 Cal… Continue reading

October 3, 2024 / W.O.D.