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W.O.D.

09/24/2023 Sunday’s Workout

WARMUP AMRAP x 5 MINUTES6 Kang Squats6 Boot Strap Squats6 Alt. Groiners6 Yoga Push-Ups Into… 1 SET10 Calf Raises5/5 Side Leg Swings10 Alt. Box Step-Overs5 Up-Downs w/ Pause in the… Continue reading

September 17, 2023 / W.O.D.
09/23/2023 Saturday’s Workout

WARMUP 2 ROUNDS4 Cal Bike (Legs Only) + 4 Cal Bike (Arms Only) + 4 Cal Bike (Arms + Legs)6 BB Deadlifts6 BB Upright Rows12 Alt. BB Elbow Punches6 Slow… Continue reading

September 17, 2023 / W.O.D.
09/22/2023 Friday’s Workout

WARMUP AMRAP x 3 MINUTES5 Banded Pull Aparts5 Scap Push-Ups5 Scap Pull-Ups10 Alt. Deadbugs Into… AMRAP x 5 MINUTES5 Banded Lat Push-Downs5 Tuck-Ups5/5 SA DB Arnold Press5 Kip Swings SKILL… Continue reading

September 17, 2023 / W.O.D.
9/21/2023 Thursday’s Workout

WARMUP 2 SETS30 Single Unders10 KB Deadlifts → 10 RKB Swings*10 Alt. Lunges**:30 Plank:30/:30 Calf Stretch Into… 2 SETS15 Big Jump Single Unders + 15 Fast Single Unders10 SB G2OH… Continue reading

September 17, 2023 / W.O.D.
09/20/2023 Wednesday’s Workout

WARMUP ON AN 8:00 RUNNING CLOCK..2 ROUNDS10 Strict Press10 Tuck-Ups / V-Ups10 Scap Pull-Ups1:00 Cal Row (Increasing Intensity) Into… 1 ROUND10 Strict Press10 Strict Knees to Chest10 Small Kip Swings1:00… Continue reading

September 17, 2023 / W.O.D.
09/19/2023 Tuesday’s Workout

WARMUP 2-3 ROUNDS6 Alt. Groiners6/6 Russian Step Up8/8 DB Half Kneeling Arnold Press8 Alt. DB Goblet Cossack Squats10/10 Banded Split Stance Pallof Press WORKOUT AMRAP x 20 MINUTES20 Wall Ball… Continue reading

September 17, 2023 / W.O.D.
09/18/2023 Monday’s Workout

WARMUP 3 ROUNDS:45 Cardio (increase speed each round)10 Glute Bridge Alt. Marches5 Cat/Cows5/5 Single Leg RDLs (option for staggered or split stance RDLs!) STRENGTH Deadlift for load:12-10-8-6-4* *Start Moderate and… Continue reading

September 17, 2023 / W.O.D.
09/17/2023 Sunday’s Workout

WARMUP AMRAP x 4 MINUTES2-4-6 and so on…Alt. Box Step-OversAlt. DB DeadliftsRing Rows Short Rest Into… 2 ROUNDS5/5 DB Hang Power Clean*5/5 DB Push Press*7 Box Jump Overs7 Kip Swings… Continue reading

September 10, 2023 / W.O.D.
09/16/2023 Saturday’s Workout

WARMUP AMRAP x 5 MINUTES:30 Row (Mod pace)4 Alt. Samson Stretches8 Hollow Rocks4 Up-Downs8 Air Squats Into… AMRAP x 5 MINUTES:30 Row (Mod+ Pace)4 Kang Squats8 Sit-Ups4 Burpees8 Jumping Air… Continue reading

September 10, 2023 / W.O.D.
09/15/2023 Friday’s Workout

WARMUP AMRAP x 7 MINUTES1:00 Bike7 Vertical Ring Row7/7 Split Squats*7 Barbell Strict Press14 Alt. V-Ups *Can be performed with Barbell WORKOUT FOR TIME60/50 Cal Bike50 Back Rack Alt. Lunges… Continue reading

September 10, 2023 / W.O.D.