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W.O.D.
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03/18/2023 Saturday’s Workout
WARMUP EMOM x 6 MINUTESMIN 1 – :40 Arm + Body RowingMIN 2 – :40 Heels Down Rowing*MIN 3 – :40 Heel Up Rowing*MIN 4 – :40 Rowing (SPM 22-24)MIN… Continue reading
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03/17/2023 Friday’s Workout
WARMUP 1-2 ROUNDS10 Up-Down10 Lateral Jumps Over Bar10 Kip Swings8 OH Press6 Groiners + Twist Into… 6 Burpees Over Bar6 BB Muscle Clean6 BB Push Press6 BB Front Squat STRENGTH… Continue reading
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03/16/2023 Thursday’s Workout
WARMUP AMRAP x 6 MINUTES:30 Cardio Choice3/3 Lunges*3 SA Hammer Curl + DBL Hammer Curl**3 SLOW Leg Lifts *2nd Round: Add the empty barbell to the back rack.**1 Rep =… Continue reading
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03/15/2023 Wednesday’s Workout
WARMUP 10/8 Cal Bike10 Good Mornings20 Single Unders10 Ring Rows Into… 10/8 Cal Bike5 Jefferson Curls10 Single-Single-Doubles10 Jumping Pull-Up Negatives Into… 10/8 Cal Bike10 Deadlifts20 Double Unders5 Scap Pull-Ups +… Continue reading
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03/14/2023 Tuesday’s Workout
WARMUP AMRAP x 6 MINUTES6 Empty Barbell Strict Press6 Hanging Strict Knee Raises6 Inchworms + Push-Up6 Cat/Cows STRENGTH 4 SETS1 Push Press+2 Push Jerk *Start Moderate and build to/past heaviest… Continue reading
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03/13/2023 Monday’s Workout
WARMUP AMRAP x 4 MINUTES4 Deficit Calf Raises4 Tib Raises4 KB RDL4 Alt. 90/90 Hip rotations INTO… AMRAP x 4 MINUTES100m Row5 Russian KB Swings5 KB Goblet Squats STRENGTH Back… Continue reading
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03/12/2023 Sunday’s Workout
WARMUP :30 Cardio:30 Plank Hold10 Banded Pull-Aparts5 Slam Ball Deadlift + 5 SB Press10 Scap Pull-Ups :30 Cardio:20/:20 Side Plank Hold10 Banded Bicep Curls8 Slam Ball G2O8 Ring Rows :30… Continue reading
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03/11/2023 Saturday’s Workout
WARMUP Workout Definition AMRAP x 3 MINUTES:20 Bike (MOD PACE)10 PVC Pass Thru10 PVC Behind The Neck Push Jerk5 Inchworm + Push-Ups INTO.. AMRAP x 3 MINUTES:20 Bike (MOD-HARD PACE)5… Continue reading
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03/10/2023 Friday’s Workout
WARMUP AMRAP x 4 MINUTES4 Alt. 90-90 Hip Rotations4 Air Squats + 4 Jumping Air Squats4 Pause Kip Swings* *:01 Pause in Hollow + :01 Superman Into… AMRAP x 4… Continue reading
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03/09/2023 Thursday’s Workout
WARMUP 2 ROUNDS5/5 Ankle Circles10 Tib Raises10 Glute Bridge-Ups5/5 Single Leg Hops + 10 Forward/Bounding Hops Into… 2 ROUNDS200m Row*10 Alt. DB Deadlifts5/5 DB Upright Rows10 Vertical Jumps w/soft land… 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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