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W.O.D.
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07/22/13 Monday WOD
Warm Up 15 push ups 15 Squats roll out arms on bar and calves on foam roller Skill Heavy Cleans 5×5 WOD EMOM for 6 minutes 7 Box Jumps and… Continue reading
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07-18-2013 Thursday Workout
Warmup 200m Run 2* Frankenstein 2 High Knees 2 Butt Kickers then… 1 Walking lunges 1 Crab Walk 1 Broad Jump 1 Bear Crawl x 2 Rds *1 = 40′… Continue reading
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07-12-2013 Friday WOD
Warmup 1000m Row Stretch Skill/Strength GHD – Situp & Back Extensions Good Mornings – PVC & Band L-Sit & L-Hangs Workout 4 Muscle Ups 8 Front Squats 12min AMRAP –… Continue reading
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7-11-13 WOD Thursday
Warm Up 15 x OHS 15 x Push up 15 x Squat 15 x Pull up shoulder roll outs and runners stretch SKILL Push Jerk 5 x 5 WOD 10… Continue reading
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07.10.13 WOD Wednesday
It’s Hump Day so here goes….. Warm Up Row 1500M Mobility Skill 5 x 5 Back Squat – follow strength cycle or work up to 85% capacity WOD For time:… Continue reading
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07-09-2013 Tuesday Workout
Warmup 2min Row 20 MB Squat Cleans 2min Stretch x 3 Rds Skill/Strength Deadlift – Group coaching, focus on form – time to get nitpicky Workout Find your 1RM Deadlift… Continue reading
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07-08-13 WOD Monday
This WOD should be hard and fast – prescribed weights are recommended. Which means don’t be a hard ass. Get the work done at the Rx’d weights – If it looks… Continue reading
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07-04-2013 Thursday Workout – Happy Independence Day!
Warmup Burgener Warmup Skill/Strength Snatch Balance Workout 3-6-9-12-15… Snatch (95/65) Burpee 13min AMRAP – increase # of reps each round until time is called After Party Mobility & Foam Rolling
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03/09/2025 Sunday Workout
WARM UP2 ROUNDS100M Jog8/8 Leg Swings Fwd + Back8/8 Leg Swings Side to Side10 Glute Bridge Raises10 Deadbugs10 Cossack Squats Into… 2 ROUNDS:30 Jump Rope10 KB Deadlifts8/8 Lateral Step Ups10… Continue reading
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