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W.O.D.

03/02/2023 Thursday’s Workout

WARMUP 2:00 Cardio Choice Into… 2 ROUNDS5/5 Side Lunge or Cossack Squat10 Slam Ball Deadlifts10 Slam Ball Strict Press10 Alt. Plank Shoulder Taps Into… 2 ROUNDS10 Alt. Step-Ups10 Slam Ball… Continue reading

February 26, 2023 / W.O.D.
03/01/2023 Wednesday’s Workout

WARMUP :30 Row – Just Legs + :30 Row – Just Arms5 High Hang Muscle Cleans10 Alt. Elbow Punches10 Tuck-Ups Into… 1:00 Row @ 20-25 S/M5 Hang Power Cleans10 Strict… Continue reading

February 26, 2023 / W.O.D.
02/28/2023 Tuesday’s Workout

WARMUP MOBILITY (4:00 CAP)1-2 Rounds8 Alt. Groiners8 Cat Cows8 Bootstrappers8 Jefferson Curls Into… EMOM x 6 MINUTES (:45 on / :15 off)MIN 1 – KB DeadliftsMIN 2 – Squat JumpsMIN… Continue reading

February 26, 2023 / W.O.D.
02/27/2023 Monday’s Workout

WARMUP AMRAP x 5 MINUTES2-4-6-and so on…Step-Ups (Athlete Choice)Burpees or Up-DownsRing Rows Into… 8 Box Jumps w/ Step-Down8 Scap Pull-Ups8 Kip Swings8 Clean Deadlifts STRENGTH EMOM x 8 MINUTESMIN 1… Continue reading

February 26, 2023 / W.O.D.
02/26/2023 Sunday’s Workout

WARMUP 2 ROUNDS30 Single Unders5 Bootstrappers + 5 Air Squats10 Slow Shoulder Taps8 Arm Haulers6/6 Single Arm DB Press* *Round 2 Perform DB Push Press EXTENDED WARMUP 3 SETS:30 Wall… Continue reading

February 19, 2023 / W.O.D.
02/25/2023 Saturday’s Workout

WARMUP 2 ROUNDS30 sec Row10 Up-Downs + Scap Push-ups10 Sumo Stance Good Mornings Into… 1-2 ROUNDS (TIME PERMITTING)30 sec Row8 Barbell or KB RDLS8 Barbell or KB Upright Rows8 Burpees… Continue reading

February 19, 2023 / W.O.D.
02/23/2023 Thursday’s Workout

WARMUP EMOM x 12 MINUTESMIN 1 – :30 Cardio Choice* + :20 Wall SitMIN 2 – 5 DB Front Raise + Lateral Raise** + :20 Plank HoldMIN 3 – 10… Continue reading

February 19, 2023 / W.O.D.
02/22/2023 Wednesday’s Workout

WARMUP 10 Alt. Step-Ups8/8 Single Arm DB Sumo Deadlifts6 Push-Up to Pike8 Tuck-Ups Into… 10 Box Jumps8/8 Single Arm DB Russian Swings6 Up Downs4/4 S.A. Ring Rows Into… 10 Box… Continue reading

February 19, 2023 / W.O.D.
02/21/2023 Tuesday’s Workout

WARMUP TABATA BIKE – 8 ROUNDS (:20 ON / :10 OFF)Increasing Bike Effort Into.. AMRAP 4 MINUTES4 Up-Downs4 Squat Jumps4 Barbell Deadlifts4 Barbell Hang High Pulls STRENGTH EVERY 1:30 x… Continue reading

February 19, 2023 / W.O.D.
02/20/2023 Monday’s Workout

WARMUP 2 ROUNDS:30 Single Unders12 Alt. Piked Shoulder Taps10 Small Shoulder Rotations Forward (Change Plates Optional)*10 Small Shoulder Rotations Backwards (Change Plates Optional)*5/5 Neck Rolls (L/R)10 Alt. Arm Swings** Into…… Continue reading

February 19, 2023 / W.O.D.