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W.O.D.

  • 01/02/2024 Tuesday’s Workout

    WARMUP AMRAP X 8 min10 Up-Downs10 Good Mornings10 Tuck-Ups10 Kang Squats10 V-Ups10 Scap Pull-Ups10 Knee Raises WORKOUT AMRAP x 8 MINUTES2-4-6 and so on…Back Squats (135/95)Toes to Bar (Score is… Continue reading

    / W.O.D.

  • 01/01/2024 Monday’s Workout

    WARMUP 2:00 Row Into… AMRAP x 7 MINUTES:30 Row5 Above the Knee Deadlifts w/empty barbell5 Empty Barbell Upright Rows5 Up-Downs over the Bar (option to step over)5 Inch Worms +… Continue reading

    / W.O.D.

  • 12/31/2023 Sunday’s Workout

    WARMUP GENERAL WARM-UP2-3 ROUNDS:30 Bike10 PVC Pass Thrus10 Box Step-Overs*10 Kip Swings *Switch to 8 Box Jump Overs for the third round. Into… 1-2 ROUND BB SPECIFIC WARM-UP (TIME PERMITTING)*7… Continue reading

    / W.O.D.

  • 12/30/2023 Saturday’s Workout

    WARMUP 2 SETS:30 Row10 Alt. Samson Lunges5 Push-Up to Pike10 Jumping Jack Toe Touches:30 Row10 Alt. Lunges5 H.R. Push-Ups10 Up Downs STRENGTH Bench Press for load:5×5 *Build to Moderate+ and… Continue reading

    / W.O.D.

  • 12/29/2023 Friday’s Workout

    WARMUP 2 ROUNDS 30 Single Unders10 Ring Rows10 KB Deadlifts10 False Grip Ring Rows10 Russian KB Swings5 Kip Swings:10 Top of Ring Support:10 Bottom of Ring Support SKILL EMOM x… Continue reading

    / W.O.D.

  • 12/28/2023 Thursday’s Workout

    WARMUP :20 Arms Only Row:20 Body/Arms Row:20 Legs Only Row2 min Full Body Row Into… 3 ROUNDS (Coach Led)10 Barbell RDL*8 SLOW Upright Rows6 Hang Muscle Cleans12 Alt. Elbow Punches6… Continue reading

    / W.O.D.

  • 12/27/2023 Wednesday’s Workout

    WARMUP AMRAP x 10 min 10 Toe Touch Jumping Jacks20 Shoulder Taps30 Mountain Climbers10 Scap Pull-Ups6 Up-Downs SKILL ON AN 8:00 RUNNING CLOCK…Practice Rope Climbs* *Practice getting feet as high… Continue reading

    / W.O.D.

  • 12/26/2023 Tuesday’s Workout

    WARMUP 5 Cal Bike (legs only)5 Cal Bike (arms only)5 Cal Bike (legs + arms) Into… 2 ROUNDS5 Bodyweight Kang Squats*5 Empty Barbell Upright Rows10 Alt. Elbow Punches5 Tall/Vertical Jumps… Continue reading

    / W.O.D.

  • 12/25/2023 Monday’s Workout

    WARMUP 2 ROUNDS200m Run10 Alt. WB Lunges10 WB Strict Press10 Ring Rows Into… 2 ROUNDS:40 Single Unders*10 WB Thrusters**10 Scap Pull-Ups5-7 Kip Swings *RND 2 complete Single-Single-Double Unders or Double… Continue reading

    / W.O.D.

  • 12/24/2023 Sunday’s Workout

    WARMUP :45 Row (Arms Only) (EZ)10 Scap Push-Ups10 Up-Downs10/10 Single Leg Glute Bridge Into… :45 Row (Arms + Lean Back) (Mod)10 Scap Push-Ups10 Push-Ups10 Barbell RDLs Into… :45 Row (Fast)10… Continue reading

    / W.O.D.

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