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W.O.D.

10/24/2023 Tuesday’s Workout

WARMUP 1:30 Bike (Mod-Light Pace)1:30 Row (Mod-Light Pace) Immediately Into… AMRAP x 4 MINUTES2 Up-Down (Plate Step-Up Optional)4 Hollow or Tuck Rocks6 Air Squats WORKOUT 2 ROUNDS FOR TIME1000/800m Row60… Continue reading

October 22, 2023 / W.O.D.
10/23/2023 Monday’s Workout

WARMUP 2 ROUNDS5/5 Staggered Stance Good Mornings10 Scap Push-Ups5 Push-Up to Pike10 Lunges + Twist5 Jumping Air Squats Into… 1 ROUND10 Slow BB Deadlifts8 Upright Rows6 Cuban Presses*12 Alt. Elbow… Continue reading

October 22, 2023 / W.O.D.
10/22/2023 Sunday’s Workout

WARMUP 10/10 Alt. Side to Side Leg Swings10/10 Alt. Back to Front Leg Swings200m Row10 Cat Cow10 Groiner w/twist10 Bootstrappers Into… 2-3 ROUNDS10 Alt. Step-Ups10 Kip Swings40 Single Unders WORKOUT… Continue reading

October 15, 2023 / W.O.D.
10/21/2023 Saturday’s Workout

WARMUP 1 ROUND FOR QUALITY10 PVC Pass Thrus10 Slow Arm Haulers8 Alt. Groiner w/ Thoracic Twist8 Push-Up to Pike5 Slow Air Squats + 5 Jumping Air Squats Into… AMRAP x… Continue reading

October 15, 2023 / W.O.D.
10/20/2023 Friday’s Workout

WARMUP PARTNER WARM-UPAMRAP x 6 MINUTESP1: Bike for CalsP2: Complete the Following…10 SB Ground to OH8 Forward Lunges6 Push-Ups *P1 alternates with P2 after P2 completes their movements. STRENGTH Bench… Continue reading

October 15, 2023 / W.O.D.
10/19/2023 Thursday’s Workout

WARMUP 3 ROUNDS250m Row7 Glute Bridge-Ups7 RDL7 Ring Row*7 Kip Swing *False Grip optional EXTENDED WARMUP EMOM x 8 MINUTESMIN 1 – 5 Deadlifts*MIN 2 – :40 Gymnastics Practice** *Start… Continue reading

October 15, 2023 / W.O.D.
10/18/2023 Wednesday’s Workout

WARMUP AMRAP x 4 MINUTES8 Alt. Lunges8 Alt. Step-Ups8 Sit-Ups8 Knee Push-ups Into… 2 ROUNDS:30 Squat Hold10 Low Box Jumps10 Tuck-Ups8 Push-ups Into… 1-2 ROUNDS (Time Permitting)10 Air Squats10 Mod… Continue reading

October 15, 2023 / W.O.D.
10/17/2023 Tuesday’s Workout

WARMUP 1 min Bike5 Barbell Upright Rows10 Alt. Elbow Punches5/5 Leg Swings Into… 1 min Bike5 Jefferson Curls5 Hang High Pulls10 Alt. Groiners Into… 1 min Bike5 Clean Deadlifts5 High… Continue reading

October 15, 2023 / W.O.D.
10/16/2023 Monday’s Workout

WARMUP AMRAP x 8 MINUTES4/4 Moose Antlers8 Banded Pull Aparts + 8 Banded Pass Thrus8 Alt. 90-90 Hip Rotations*24 Single Unders *Switch to Air Squats at the 4:00 mark. STRENGTH… Continue reading

October 15, 2023 / W.O.D.
10/15/2023 Sunday’s Workout

WARMUP AMRAP x 5 MINUTES1:00 Cardio Option 110 Knee Tempo Push-Ups10 Tuck-Up5/5 SA DB Strict Press10 Plank Shoulder Taps Into… AMRAP x 5 MINUTES1:00 Cardio Option 210 Push-Ups10 V-Up5/5 SA… Continue reading

October 8, 2023 / W.O.D.