Home / W.O.D. (Page 24)

  • 10/07/2024 Monday’s Workout

    WARMUP 2 ROUNDS200m Row10 Leg Swings (Front/Back)10 Leg Swings (Right/Left)10 BW Good Mornings*5 Inch Worm + Push-Up**10 Slow Deadbugs *Add Barbell in RD2**8 Hand-Release Push-Ups in RD2 STRENGTH Deadlift for… Continue reading

  • 10/06/2024 Sunday’s Workout

    WARMUP AMRAP x 10 MINUTES*5/4 Cal Machine10 Step-Ups → 10 Step-Overs10 KB Deadlifts → 10 RKBS10 Dead Bugs → 10 Sit-Ups10 Alt. Groiners → 10 Cat Cows *Switch to 2nd… Continue reading

  • 10/05/2024 Saturday’s Workout

    WARMUP MOBILITY ROUND (COACH LED)5 Inchworm + Push Up + Bootstrapper5/5 Groiner + Twist10 SLOW Air Squats10 Banded Pass Throughs15 Banded Pull Aparts15 Banded OH Pull Aparts Into… 2 ROUNDS8… Continue reading

  • 10/04/2024 Friday’s Workout

    WARMUP 2 ROUNDS20 Toe Touch Jumping Jacks5/5 Single Leg Forward Swings5/5 Single Leg Side Swings10 Kang Squats1:00 Row* (COACH LED)8 Barbell RDL’s8 Barbell High Pulls8 Barbell Muscle Cleans10 Alt. Elbow… Continue reading

  • 10/03/2024 Thursday’s Workout

    WARMUP LINE DRILLS (25’ EACH)(COACH LED)Knees to ChestHeels to ButtToe WalkHeel WalkToy SoldiersFigure 4Walking Lunge + TwistHigh KneesButt KickersSL High Knee (R)SL High Knee (L)Straight Leg RunSide Shuffle (Down +… Continue reading

  • 10/02/2024 Wednesday’s Workout

    WARMUP 1 ROUND (COACH LED)6 Slow BB Jefferson Curls6 Groiners + ½ Split (Hamstring Stretch)6 Slow Cat/Cow into… 2 ROUNDS1:00 Bike*6/6 Single Leg RDL**12 Alt. Deadbugs12 BW Good Mornings** *2nd… Continue reading

  • 10/01/2024 Tuesday’s Workout

    WARMUP 2 ROUNDS10 Groiners20 Shoulder Taps10 Box Step Ups10 Scap Pull Ups10 Kip Swings5 Push Up to Pike10 Box Jumps10 Kipping Knees to Chest10 Tempo Strict Press (31×1) STRENGTH Push… Continue reading

  • 09/30/2024 Monday’s Workout

    WARMUP 2 ROUNDS1:00 Row5 Inch Worm5 Cat/Cow6 Alt Groiner with a twist10 Kang Squat10 Ring Row10 Air Squats WORKOUT EVERY 3:00 x 5 SETS50 Air SquatsMax Cal Row w/ Time… Continue reading

  • 09/29/2024 Sunday’s Workout

    WARMUP LINE DRILLS (1x Each)Jog (Down + Back)Quad Stretch + Reach (Down)Alternating Single Leg RDL (Back)Lunge + Twist (Down)Side to Side Lunge (Back)Carioca (Down + Back)Side Shuffle (Down + Back)… Continue reading

  • 09/28/2024 Saturday’s Workout

    WARMUP AMRAP X 10 MIN8 Box Step-Overs8 Alt. Elbow Punches8 Hang Muscle Clean8 Strict Press8 Scap Pull-Ups6 Up-Downs*6 Box Jump-Overs6 Hang Power Clean6 Push Press6 Kip Swings (Bar or Rings)… Continue reading

 

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  • 05/25/2025 Sunday Workout

    WARM UP2 ROUNDS1:00 Cardio5 Bootstrapper Squats10 Scap Push Ups10 Alt Groiners with a Twist10 Bird Dogs → 10 Dead Bugs Into… 2 ROUNDS1:00 Cardio10 Air Squats10 Push Ups8 Kip Swings8… Continue reading

     
 

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