Home / W.O.D. (Page 31)

W.O.D.

04/01/2024 Monday’s Workout

WARMUP 25’ LINE DRILLS (MIN 0-4)Hamstring ScoopWalking Figure 4Toe WalkHeel WalkButt KickersHigh Knees Into… AMRAP x 6 MINUTES25’ Shuttle Run4 Alt. DB Slides4/4 Single Arm Ring Row8 Scap Pull-Ups4 Alt…. Continue reading

March 31, 2024 / W.O.D.
03/31/2024 Sunday’s Workout

WARMUP 200m RunImmediately into… AMRAP x 5 MINUTES10 Jumping Jacks5 Russian KB Swings*5 Reps of Pike to Push-Up10 Jumping Jacks5 Full KB Swings*5 Tuck-Ups or Reverse Crunches *Use a Light… Continue reading

March 24, 2024 / W.O.D.
03/30/2024 Saturday’s Workout

WARMUP 1 ROUNDS2:00 Bike10 Groiners5/5 Knees Over Toes Split Squat10 Kip Swings 2 ROUNDS1:00 Bike5 Air Squat + 5 Narrow Stance Squat5 Clean Deadlift + 10 Elbow Punches6 Big Kip… Continue reading

March 24, 2024 / W.O.D.
03/29/2024 Friday’s Workout

WARMUP 2 ROUNDS10 Jumping Jack Toe Touches10 Calf Raises10 Tib Raises10 Alt. Elbow Punches10 Strict Press 2 ROUNDS20 Single Unders (upgrade to Dubs in R2)5/5 Leg Swings5/5 Ankle Rolls5 Hang… Continue reading

March 24, 2024 / W.O.D.
03/28/2024 Thursday’s Workout

WARMUP 2 ROUNDS1:00 Row10 Up-Downs6/6 Staggered Stance Good Mornings10 Lateral Jumps5 Cat/Cows Into… 2 ROUNDS:40 Row6 Burpees w/ Lateral Hop8 Empty BB RDL*8 BB Upright Rows** STRENGTH EVERY 1:30 x… Continue reading

March 24, 2024 / W.O.D.
03/27/2024 Wednesday

WARMUP AMRAP X 10 MIN1 Min Bike12 Plank Shoulder Taps12 Alt. Bird Dogs12 Alt. Deadbugs12 Alt. Lunge-Lunge-Squat12 Sit-Ups MOBILITY x 5 min (Coach Led)10 90/90 Hip Rotations10 Leg Swings (F/B,… Continue reading

March 24, 2024 / W.O.D.
03/26/2024 Tuesday’s Workout

WARMUP 2 ROUNDS8 Groiners8 Push-Up to Pike8 Ring Rows8 Strict Press* Into… 2 ROUNDS8 Kang Squats8 Hand-Release Push-Ups**8 Kip Swings8 Front Squats*** EXTENDED WARMUP 3 SETS5 Thrusters*5-7 Chest to Bars… Continue reading

March 24, 2024 / W.O.D.
03/25/2024 Monday’s Workout

WARMUP AMRAP X 10 MIN12 Cat Cows6/6 Single Leg Glute Bridge-Ups6/6 Split Squat12 Good Morning6 Alt. Box Step Overs12 BB RDL STRENGTH Deadlift for load:5-5-5-5Double Overhand Deadlift* *Start Moderate and… Continue reading

March 24, 2024 / W.O.D.
03/24/2024 Sunday’s Workout

WARMUP 4 ROUNDS:20 Alt. Standing Marches (slow high knees):10 Fast High Knees Into… 4 ROUNDS:20 Alt. Quad Stretch (slow butt kickers):10 Fast Butt Kickers Into… AMRAP x 6 MINUTES (2-3… Continue reading

March 17, 2024 / W.O.D.
03/23/2024 Saturday’s Workout

WARMUP 2 ROUNDS10 Toe Touch Jumping Jacks5 BB Hang High Pulls10 Alt. Elbow Punches10 Ring Rows Into… 2 ROUNDS20 Single Unders5 BB Good Mornings10 Alt. Back Rack Elbow Punches5 Scap… Continue reading

March 17, 2024 / W.O.D.