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W.O.D.
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11/03/2023 Friday’s Workout
WARMUP 2 ROUNDS10 Burpees10 Ring Rows5 Scap Depressions5 Kip Swings Into… 1-2 ROUNDS (Time Permitting)5 Clean Deadlifts5 Hang High Pulls10 Alt. Elbow Punches5 Hang Muscle Cleans STRENGTH Power Clean for… Continue reading
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11/02/2023 Thursday’s Workout
WARMUP 2 min Row Into… 2 SETS 10 Scap Push-Ups 10/10 Single Leg Glute Bridge-Ups 10/10 Staggered Stance Good Mornings 8 Push-Ups 8 Vertical Jumps 8 Walking Lunges SKILL 4… Continue reading
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11/01/2023 Wednesday’s Workout
WARMUP EMOM x 8 MINUTES (:40 ON /:20 OFF )MIN 1 – Cal BikeMIN 2 – Single Arm Suitcase Hold (switch at halfway mark) / Farmer HoldMIN 3 – Single… Continue reading
/ W.O.D.
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10/31/2023 Tuesday’s Workout
WARMUP 1 min Row10 PVC Pass Through10 Up-Downs into2 Rounds10 BB Elbow Punches6 BB Clean Deadlifts-> Snatch Deadlifts6 BB Push Press->Behind the Neck Push Press6 Hang High Pulls->Hang Snatch High… Continue reading
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10/30/2023 Monday’s Workout
WARMUP 2 ROUNDS6 Alt. 90-90 Hip Rotations*6 Scap Push-Ups (on hands or forearms)6 Alt. Med. Ball Around the Worlds6/6 Low to Hi Crossbody Banded Pull Aparts *Air Squats in 2nd… Continue reading
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10/29/2023 Sunday’s Workout
WARMUP 2 ROUNDS:30 Cal Bike10 KB Deadlifts5 Push-Up to Pike10 Alt. Cat Cows Into… 2 ROUNDS:30 Cal Bike10 KB High Pulls*5 Up-Downs10 Banded Pass Throughs *Start with KB in both… Continue reading
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10/28/2023 Saturday’s Workout
WARMUP Baby Moves! AMRAP x10 minBear Crawl – downCrab Walk – back10 Hanging Knee Raises10 Squats10/10 Arm Circles10 Dead Bugs10 Bird Dogs:30 Happy Baby WORKOUT “BABY SOLOVE WOD!” FOR TIME… Continue reading
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10/27/2023 Friday’s Workout
WARMUP 2 ROUNDS1 min Row9 Russian KB Swings*6 Push-Up to Pike9 Ring Rows Into… 1 ROUND5 Tempo Deadlifts (30X1)5 Scap Pull-Ups + 5 Kip Swings:10 Handstand Hold/20 Shoulder Taps** *2nd… Continue reading
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10/26/2023 Thursday’s Workout
WARMUP 3 ROUNDS 1:00 Cardio Choice 10 Slam Ball Deadlifts* 5 Rope Rows** + 5 Strict Knee Raises (on the rope or rig) :30 Static Hold of Choice (Plank /… Continue reading
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10/25/2023 Wednesday’s Workout
WARMUP EMOM x 8 MINUTES*MIN 1 – :30 Max Single Unders + :30 Ankle RolloutsMIN 2 – :30 Max Air Squats + :30 BootstrappersMIN 3 – :30 Max Single Unders*… Continue reading
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01/26/2025 Sunday Workout
WARM UPEMOM x (:40 ON / :20 OFF)MIN 1 – Single UndersMIN 2 – :20 Single Right Foot / :20 Singles Left FootMIN 3 – High Knees Single UndersMIN 4… Continue reading
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