Home / W.O.D. (Page 44)

W.O.D.

11/23/2023 Thursday’s Workout

WARMUP LINE DRILLS*5/5 Leg Swings (Side-Side)5/5 Leg Swings (Front to Back)Hamstring ScoopsHip Open GateHip Close GateHigh KneesButt Kicker200m Run *25ft out and jog back Into.. 1 ROUND8 Up-Down8 KB Deadlifts8… Continue reading

November 19, 2023 / W.O.D.
11/22/2023 Wednesday’s Workout

WARMUP 1 ROUND50 Jumping Jacks10-12 Slow Supinated Band Pull-Aparts8 Alt. Samson Lunges8 Alt. Groiners (Hold for :10-:15 per side) Into… 2-3 ROUNDS (Time Permitting)10 DB Goblet Squats6/6 Single Arm DB… Continue reading

November 19, 2023 / W.O.D.
11/21/2023 Tuesday’s Workout

WARMUP 2 ROUNDS300m/250m Row12 Alt. Step-Ups12 Glute Bridge-Ups3-5 SLOW Jefferson Curls Into… 1 ROUND300m/250m Row8 Barbell RDLs8 Box Jumps8 Cat/Cows STRENGTH Deadlift for load:8-6-4 | 6-4-2* *Start Light and build… Continue reading

November 19, 2023 / W.O.D.
11/20/2023 Monday’s Workout

WARMUP 2 SETS10 Jumping Jack Toe Touches8 Air Squats6 Clean Deadlifts4 Alt. Groiners into… 2 SETS10 Broad Jumps8 Power Cleans6 Front Squats4/4 Moose Antlers STRENGTH Push Jerk for load:8-6-4 |… Continue reading

November 19, 2023 / W.O.D.
11/19/2023 Sunday’s Workout

WARMUP 2 ROUNDS (3:00 CAP)10/10 Wrist Circles10 Slow Scap Pull-Ups10 Alt. Samson Lunges Into… TABATA 8 ROUNDS (:20 ON / :10 OFF)*MVMT 1 – Lunge + Lunge + Air Squat**MVMT… Continue reading

November 12, 2023 / W.O.D.
11/18/2023 Saturday’s Workout

WARMUP 1 ROUND1:30 Cal Bike10 Calf + Tib Raises20 Bunny Hops10 Sumo Stance Good Mornings10 Alt. BB Elbow Punches Into… 2 ROUNDS:45 Cal Bike30 Single Unders*10 BB RDLs10 BB Upright… Continue reading

November 12, 2023 / W.O.D.
11/17/2023 Friday’s Workout

WARMUP MOBILITY PREP 1 SET10 Cat Cows10 Alt. Groiners10 Alt. Ankle Rocks from Deep Squat10 Alt. Squat Reach Into… 1 ROUND10 Scap Push-Ups10 Alt. Lunges10 WB Front Squats10 WB Push… Continue reading

November 12, 2023 / W.O.D.
11/16/2023 Thursday’s Workout

WARMUP WARM-UP (MIN 0-4) 30 sec Plank Hold 10 Dead Bugs 10 Bird Dogs 1:00/1:00 Couch Stretch 1:00/1:00 Calf Stretch Into… AMRAP x 6 MINUTES 100m Bike* 8 Alt. Piked… Continue reading

November 12, 2023 / W.O.D.
11/15/2023 Wednesday’s Workout

WARMUP 2-3 ROUNDS (Time Permitting)12/10 Cal Row10 Alt. Box Step-Overs10 Ring Rows10 Scap Pull-Ups10 Hollow Body Rocks EXTENDED WARMUP 2 SETS FOR QUALITY1:00 Row (Mod Pace)10 Box Jump Overs (Athlete… Continue reading

November 12, 2023 / W.O.D.
11/14/2023 Tuesday’s Workout

WARMUP 2 ROUNDS12 Good Mornings (BB opt.)10 KB Sumo Deadlifts8 BW Lunges6 Alt. Groiners Into… 2 ROUNDS12 BB Sumo Deadlifts10 BB Back Rack Alt. Lunges8 RKB Swings6 SLOW Bootstrap Squats… Continue reading

November 12, 2023 / W.O.D.