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W.O.D.

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

October 22, 2023 / W.O.D.
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

October 22, 2023 / W.O.D.
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

October 22, 2023 / 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.