Home / W.O.D. (Page 32)

W.O.D.

03/22/2024 Friday’s Workout

WARMUP EMOM x 10 MINUTES (:45/:15)MIN 1 – Up-Dog to Down DogMIN 2 – Alt. Samson LungesMIN 3 – Alt. Elbow PunchesMIN 4 – Scap Pull-UpsMIN 5 – Air Squats… Continue reading

March 17, 2024 / W.O.D.
03/21/2024 Thursday’s Workout

WARMUP AMRAP x 6 MINUTES*P1: Cal RowP2: 8 Kip Swings + 8 BB Good Mornings + 8 Tuck Ups Partner 1 will Row while Partner completes the 3 movements. They… Continue reading

March 17, 2024 / W.O.D.
03/20/2024 Wednesday’s Workout

WARMUP 3 Min Bike (Increase pace each minute) Into… 2 ROUNDS10 Calf+Tib Raises10 Single DB Curl to Press10 Alt. DB Around the Worlds10 Alt. Box Step-Ups* *RND 2 option to… Continue reading

March 17, 2024 / W.O.D.
03/19/2024 Tuesday’s Workout

WARMUP 3 SETS50 Single Unders or :30 Cardio Choice5 Reps of (1) Up-Down + (1) Hand Release Push-Up5/5 Slow Plate Around the Worlds5 Plate Ground to Overhead (w/ :01 Pause… Continue reading

March 17, 2024 / W.O.D.
03/18/2024 Monday’s Workout

WARMUP 2 ROUNDS15 Toe Touch Jumping Jacks6/6 Single Arm Ring Rows6/6 Split Squats12 Bicycle Crunches10 Lunges10 Deadbugs INTO… 10 KB Deadlifts6 Strict Knees to Chest5 Hang Muscle Cleans to Up… Continue reading

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

WARMUP TABATA 1 (8 Rounds :20 On / :10 Off)MVMT 1 – Max Mountain ClimbersMVMT 2 – Max Alt. DB Around the Worlds Into… TABATA 2 (8 Rounds :20 On… Continue reading

March 10, 2024 / W.O.D.
03/16/2024 Saturday’s Workout

WARMUP AMRAP X 10 MIN10 Alt. Plank Toe Touch10 Up-Down10 Scap Pull-Up8/8 Single Leg Glute Bridge Up8 Tempo Wall Ball Front Squat (1111)8 Alt. Step-Ups8 Kip Swings EXTENDED WARMUP 3… Continue reading

March 10, 2024 / W.O.D.
03/15/2024 Friday’s Workout

WARMUP 1 ROUND30 Jumping Jacks6 Alt. Samson Lunges6 Push-Up to Pike6 Ring Rows12 Alt. Elbow Punches Into… AMRAP x 5 MINUTES5 BB Front Squats*5 BB Push Press*5 Scap Pull-Ups5 Kip… Continue reading

March 10, 2024 / W.O.D.
03/14/2024 Thursday’s Workout

WARMUP Play a Game! Then… 3 ROUNDS1:00 Cardio20 Hops10 Lunge and Twist30 Mountain Climbers10 Hollow Rocks WORKOUT EMOM x 25 MINUTES*MIN 1 – :40 Cardio Choice 1MIN 2 – :40… Continue reading

March 10, 2024 / W.O.D.
03/13/2024 Wednesday’s Workout

WARMUP 200m Row AMRAP X 8 MIN10 Good Morning10 PVC Pass Throughs5/5 Leg Swings (Front to Back + Side to Side)6/6 Single Leg RDLS6 Snatch Deadlift6 Hang Muscle Snatch +… Continue reading

March 10, 2024 / W.O.D.