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W.O.D.
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02/14/2023 Tuesday’s Workout
WARMUP 2 min Row – increase pace every 30 sec 5 min AMRAP20 jumping jacks15 squats10 V-sits5 Burpee broad jumps 2 min rest 5 min AMRAPEmpty BB5 High pulls5 Muscle… Continue reading
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02/13/2023 Monday’s Workout
WARMUP EMOM x 4 MINUTE BIKEMIN 1 – :25 Arms Only + :25 Legs OnlyMIN 2 – :45 EZ Pace (45-50 RPM)MIN 3 – :45 Mod Pace (50-60 RPM)MIN 4… Continue reading
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02/12 2023 Sunday’s Workout
WARMUP 100m Row25’ Knees to Chest25’ Heel to Butt25’ Toy Soldiers25’ High Knees25’ Butt Kickers25’ Carioca (Down and Back)100m Row Into… 100m Row8 KB Deadlift (Warm-Up Weight)8 Russian KB Swing8… Continue reading
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02/11/2023 Saturday’s Workout
WARMUP AMRAP x 8 MINUTES8 Alt. Groiners8 Air Squats → Jumping Air Squats*8 Step-Overs → BJO*8 Hang High Pulls → Hang Muscle Cleans* *At the 4:00 mark, switch to secondary… Continue reading
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02/10/2023 Friday’s Workout
WARMUP EMOM x 6 MINUTES (or 2 Rounds)MIN 1 – :30 Row + 5 Good MorningsMIN 2 – :30 Row + 10 Alt. Pike Shoulder TapsMIN 3 – :30 Row… Continue reading
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02/09/2023 Thursday’s Workout
WARMUP 2:00 BikeMIN 1 – EZ into ModMIN 2 – Workout Pace Then Into… 2 SETS10 Single DB Press (Hold DB Across Chest)5/5 DB Overhead Step-Back Lunge*10 DB Glute Bridge-Ups5/5… Continue reading
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02/08/2023 Wednesday’s Workout
WARMUP 10 BW Good Mornings5 Inch Worms + Push-Up10 Alt. Bird Dogs5 Cat Cows Into… 10 Barbell Jefferson Curls10 Up Downs10 Alt. Dead Bugs10 Alt. Groiners Into… 8 Barbell Good… Continue reading
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02/07/2023 Tuesday’s Workout
WARMUP 2 ROUNDS6 Bootstrappers6 Push-Up to Pike6 Cat Cows6 Slow Calf Raises Into… AMRAP x 5 MINUTES25 Single Unders6 Single DB Front Squat6 Single DB Alt. Around the Worlds6 Alt…. Continue reading
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02/06/2023 Monday’s Workout
WARMUP ON A 6:00 RUNNING CLOCK…100m Row5/5 Leg Swings10 Walking Samson Stretches5 Up-Down Broad Jumps10 Elbow Punches10 Empty BB High Pulls10 Empty BB Muscle Cleans100m Row *Take a short break… Continue reading
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02/05/2023 Sunday’s Workout
WARMUP 2 ROUNDS8 Scap Push-Ups8 Scap Pull-Ups8 Slam Ball Deadlift8 Slam Ball OH Press Into… 8 Alt. Shoulder Taps8 Ring Rows8 Slam Ball Ground to OH4 Inch Worms Into… 10… 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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