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W.O.D.
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01/05/2023 Thursday’s Workout
WARMUP PART 1 (MIN 0-3:00)10 Samson Stretches10/10 SL RDL’s10 Scap Pushups10 Scap Pullups10 Cat Cows Into… PART 2 (MIN 3:00-8:00)2 ROUNDS150m Row10 Alt. Forward BW Lunges w/ hands behind head*8… Continue reading
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01/04/2023 Wednesday’s Workout
WARMUP 2 min cardio choice Into… 3 ROUNDS*10 Good Mornings (option to hold KB) → KB DL → RKBS10 Inch Worms → Up-Downs → Burpees10 Knee Push Ups → Push-ups… Continue reading
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01/03/2023 Tuesday’s Workout
WARMUP 2:00 Bike (Min 1 = EZ / Min 2 = Mod) Into… AMRAP x 5 MINUTES5 PVC Passes10 PVC Alt. Overhead Lunges5 Push-Up to Pike10 Alt. Groiners *After the… Continue reading
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01/02/2023 Monday’s Workout
WARMUP 2-3 ROUNDS:20 Single Unders*8 Good Mornings:20 Tall Jump Single Unders8 Ring Rows8 Scap Pull-Ups** *Complete Single Single Double Unders RND 2+3***Complete 5-7 Kip Swings RND 2+3. Into… 1-2 ROUNDS… Continue reading
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01/01/2023 Sunday’s Workout
WARMUP EMOM x 7 MINUTES (:40 ON / :20 OFF)MIN 1- WB SquatsMIN 2 – Row (EZ Pace)MIN 3 – Up DownMIN 4 – Row (Moderate Pace)MIN 5 – WB… Continue reading
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12/31/2022 Saturday’s Workout
WARMUP 10 Box Step-Overs10 PVC Pass Thru10 Air Squats:20 Hollow Hold Into… 10 Half Box Jumps10 PVC BTN Strict Press10 PVC OHS:20 Hollow Rocks:30 Row or Bike Into… 10 Box… Continue reading
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12/30/2022 Friday’s Workout
WARMUP 1-2 ROUNDS10 Banded Pull Aparts10 Banded Chest Flys10 Banded Upright Rows5 Burpees Into… AMRAP x 4 MINUTES4 Slamball Good Mornings4 Slamball Curl to Press4 Alt. Slamball Lunges STRENGTH Bench… Continue reading
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12/29/2022 Thursday’s Workout
WARMUP EMOM x 8 MINUTESMIN 1 – :45 MOD BikeMIN 2 – :45 Lunge + Lunge + Air SquatMIN 3 – :45 Push-Up to PikeMIN 4 – :45 Hollow Rock… Continue reading
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12/28/2022 Wednesday’s Workout
WARMUP 1 ROUND10 Groiners w/Twist10/10 Banded Side Steps10 Banded Pull Aparts10 Banded Good Mornings -Quick Transition- AMRAP x 4 MINUTES8 Sumo Good Mornings w/ Empty BB8 Weighted Glute Bridge Ups:30… Continue reading
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12/27/2022 Tuesday’s Workout
WARMUP 3 ROUNDS10 Lunge → Air Squats → Empty BB Front Squats10 Up-Down w/ Pause → Up-Downs Over Bar → Burpees Over Bar5/5 SA Ring Rows → 10 Ring Rows… 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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