Home / W.O.D. (Page 54)

W.O.D.

08/15/2023 Tuesday’s Workout

WARMUP 10 Step Overs5 BB Deadlift10 Elbow Punches10 Scap Pull-Ups Into… 5 Tucks Jumps5 High Hang Muscle Clean10 Air Squats5 Small Kip Swings Into… 5 Box Jump Overs5 High Hang… Continue reading

August 13, 2023 / W.O.D.
08/14/2023 Monday’s Workout

WARMUP AMRAP x 6-8 MINUTES10 Alt. Lunges*10 Alt. Plank Shoulder Taps5 Perfect Push-Ups100m Row *At 3:00, change to Alt. Jumping Lunges Into… 2-3 ROUNDS:10 Bottom of Ring Hold15 Banded Tricep… Continue reading

August 13, 2023 / W.O.D.
08/13/2023 Sunday’s Workout

WARMUP 1 SET:45 Bike8 BW Jefferson Curls16 Alt. Scorpions8 Scap Push-Up16 Alt. Shoulder Taps Into… 1-2 SET:30 Bike8/8 BW Staggered Stance Good Morning8/8 Single Leg Glute Bridge8 Pike Push-Ups or… Continue reading

August 5, 2023 / W.O.D.
08/12/2023 Saturday’s Workout

WARMUP 2 ROUNDS1:00 Row (Mod pace)10 Supinated Band Pull-Aparts10 Banded Upright Rows10 Tuck-Ups5 Scap Depressions + Scap Retractions Into… 1-2 ROUNDS (Time Permitting):30 Cal Row (Hard pace)10 V-Ups10 Straight Arm… Continue reading

August 5, 2023 / W.O.D.
08/11/2023 Friday’s Workout

WARMUP 2 ROUNDS10 Alt. Step-Ups8 MB Front Squats6 PVC Pass Throughs4 PVC Hang High Pulls into… 2 ROUNDS10 Box Jumps8 MB Thrusters6 PVC Around The Worlds4 PVC Muscle Snatches STRENGTH… Continue reading

August 5, 2023 / W.O.D.
08/10/2023 Thursday’s Workout

WARMUP 4 min AMRAP200m Row @ Mod Pace20 sec Tuck Hold20 sec Hollow Hold20 sec Groiners20 sec Bootstrappers Into… AMRAP x 4 MINUTES5 KB Deadlifts5 KB Swings5 KB Goblet Squats10… Continue reading

August 5, 2023 / W.O.D.
08/09/2023 Wednesday’s Workout

WARMUP 2 ROUNDS 10 Hand Over Hand Ring Row 10 Alt. Lunges 8/6 Cal Bike 6 Burpees 4 Box Step-Ups Into.. 1-2 ROUNDS (Time Permitting) 10 Scap Pull-Ups 10 Single… Continue reading

August 5, 2023 / W.O.D.
08/08/2023 Tuesday’s Workout

WARMUP 2 ROUNDS:15 Single Unders:15 Groiners w/twist:15 Air Squats:15 Tuck Hold Into… 2 ROUNDS:20 Double Under Practice5 Clean Deadlift5 High Hang High Pull5 Hang Muscle Clean5 Front Squats STRENGTH 1.)… Continue reading

August 5, 2023 / W.O.D.
08/07/2023 Monday’s Workout

WARMUP 2 ROUNDS4 Inch Worms w/ Push-Up4 Alt. Groiners w/ Twist4/4 Moose Antlers4 SLOW Scap Pull-Ups Into… AMRAP x 4 MINUTES8 Alt. Jumping Lunges4 Empty Barbell Cuban Presses8 Kip Swings4… Continue reading

August 5, 2023 / W.O.D.
08/06/2023 Sunday’s Workout

WARMUP 10 Calf Raises10 Tibialis Raises10 Alt. Step-Ups10/10 Bodyweight Single Leg RDL Into… 10 Alt. Groiners10 Alt. Step-Overs10/10 Single Leg Glute Bridge-Ups Into… 8 Kang Squats8 KB Deadlifts8 Broad Jumps… Continue reading

July 30, 2023 / W.O.D.