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W.O.D.
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03/28/2023 Tuesday’s Workout
WARMUP EMOM x 8 MINUTESMIN 1 – 10 RDL + Max GroinersMIN 2 – 10 Hang Muscle Cleans + Max Elbow PunchesMIN 3 – 10 Slow V-Ups + Max Hollow… Continue reading
/ W.O.D.
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03/27/2023 Monday’s Workout
WARMUP AMRAP x 8 MINUTES*8/6 Cal Bike (Mod) → 8/6 Cal Bike (Fast)8 Alt. Step-Ups → 8 Box Jumps4 Inch Worms + Push-Up → 8 Push-Ups to Pike8 Alt. Groiners… Continue reading
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03/26/2023 Sunday’s Workout
WARMUP 2 min Row into… 2 SETS8 WB Thrusters w/ :01 Pause Overhead8 WB Alt. Lunges (hold ball at chest height)8 WB Ground to Overhead8 Kip Swings* 30 sec Row… Continue reading
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03/25/2023 Saturday’s Workout
WARMUP Grab a Partner and Complete! If completing solo, tackle the warm-up as a chipper (10:00 CAP) 1 ROUND (EACH)P1: Cal Row (EZ)P2: 10 Up-Downs +8 BB Deadlifts Into… 1… Continue reading
/ W.O.D.
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03/24/2023 Friday’s Workout
WARMUP 2 ROUNDS10 Groiners + Twist5 Push-Up to Pike5 Air Squats5 Ring Rows Into… 2 ROUNDS10 Elbow Punches5 BB Push Press5 BB Front Squats10 Hollow Rocks → Arch Rocks SKILL… Continue reading
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03/23/2023 Thursday’s Workout
WARMUP 2 ROUNDS50’ Side Shuffles6/6 Single Arm Sumo Stance KB Deadlift6/6 Single Arm Ring Row6 Mixed Grip Scap Pull-Ups* *Instead of a traditional PU grip, jump up with a hand… Continue reading
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03/22/2023 Wednesday’s Workout
WARMUP AMRAP x 6 MINUTES6 Toe Touch + Jumping Jack6/6 Single Leg Glute Bridge-Ups12 SLOW Alt. Pike Shoulder Taps Into… 1-2 ROUNDS3 Vertical Jumps + 3 Tuck Jumps*6 Empty BB… Continue reading
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03/21/2023 Tuesday’s Workout
WARMUP EVERY 2:00 x 3 SETS30 Big Jump Single Unders6 Snatch Deadlifts6 Behind the Neck Snatch Press6 Straight Leg Sit-UpsMobility in remainder* *Suggested Mobility – Moose Antlers, Cat Cows, Groiners,… Continue reading
/ W.O.D.
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03/20/2023 Monday’s Workout
WARMUP 1:00 EZ Bike8 Air Squats (stretch at bottom)8 Hang Muscle Cleans w/Empty Barbell8 Ring Rows Into… :45 Mod Bike6 Narrow Stance Squats6 Hang Power Cleans w/Empty Barbell6 Jumping Pull-Ups… Continue reading
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03/19/2023 Sunday’s Workout
WARMUP 2 ROUNDS10 Tib Raises (back against the wall)8 Alt. Groiner + Hamstring Stretch w/Twist*6 Burpee Broad Jumps30 sec BikeInto… 2 ROUNDS10 Alt. DB Deadlift8/8 SA DB Strict Press →… Continue reading
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01/26/2025 Sunday Workout
WARM UPEMOM x (:40 ON / :20 OFF)MIN 1 – Single UndersMIN 2 – :20 Single Right Foot / :20 Singles Left FootMIN 3 – High Knees Single UndersMIN 4… Continue reading
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