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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.
02/19/2023 Sunday’s Workout

WARMUP 3 ROUNDS(:20 ON/:10 OFF)CardioLunges*Single DB Hang to OverheadUp-Downs *Option to use DB in the Front Rack position WORKOUT 6 SETS FOR MAX REPS1:00 – Cardio Choice1:00 – Single DB… Continue reading

February 12, 2023 / W.O.D.
02/18/2023 Saturday’s Workout

WARMUP EMOM x 9 MINUTESMIN 1 – :40 Bike or RowMIN 2 – :20 Single Unders → Double Unders** + 10 Sit-Ups (Or V-Ups)MIN 3 – 8/8 Single Leg RDLs… Continue reading

February 12, 2023 / W.O.D.
02/16/2023 Thursday’s Workout

WARMUP 2 ROUNDS1:00 Row5 Up-Downs w/4 Alt. Shoulder Taps*10 KB Goblet SLOW Alt. Marches**10 Straight Leg Sit-Ups Into… 2 ROUNDS1:00 Row10 Glute Bridge-Ups10/10 KB Side Bends10 Butterfly Sit-Ups WORKOUT 3… Continue reading

February 12, 2023 / W.O.D.
02/15/2023 Wednesday’s Workout

WARMUP EMOM x 8 MINUTES* (:40 ON / :20 OFF)MIN 1 – Inch Worm + Push-Up → Push-Up to PikeMIN 2 – :20s Med Ball Squats + :20s Med Ball… Continue reading

February 12, 2023 / W.O.D.