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W.O.D.
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12/06/2022 Tuesday’s Workout
WARMUP EMOM x 7 MINUTES (:40 ON / :20 OFF)MIN 1 – EZ BikeMIN 2- Good MorningsMIN 3 – Bird DogsMIN 4 – MOD BikeMIN 5 – Barbell RDLMIN 6… Continue reading
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12/05/2022 Monday’s Workout
WARMUP 1 min Cardio Choice Into…2 ROUNDS8 Samson Lunges8 Bird Dogs8 Scap Pull-Ups Into… 2-3 ROUNDS8 Alt. Medball Lunges + Press8 Alt. Medball Cossack Squats8 Medball Sit-Ups STRENGTH Back Squat… Continue reading
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12/04/2022 Sunday’s Workout
WARMUP AMRAP x 8 MINUTES*1 min Bike or Row12 Sit-ups10 Good Mornings8 Narrow Squats *@ 4:00 Mark, Switch to…1 min Bike or Row12 Sit-Ups10 KB Deadlifts8 KB Sumo Squats STRENGTH… Continue reading
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12/03/2022 Saturday’s Workout
WARMUP 3 SETS10 Step-Ups → 10 Box Jumps*10 Ring Rows10 Kip Swings10 Overhead PVC Lunge → 10 Front Rack PVC Lunge → 10 Back Rack PVC Lunge *Box Jumps will… Continue reading
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12/02/2022 Friday’s Workout
WARMUP AMRAP x 4 MINUTES 4 Burpees 6 Alt. Lunges 8 Glute Bridge-Ups Into… 1-2 ROUNDS (Time Permitting) 6 Clean Deadlifts 6 Hang High Pulls 6 Hang Muscle Clean +… Continue reading
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12/01/2022 Thursday’s Workout
WARMUP ON A 8:00 RUNNING CLOCK…2 min Bike Into… 3 SETS*10 Alt. Groiners5 Tempo Air Squat (3211) → 10 Barbell Front Squats10 Barbell Strict Press → 10 Barbell Push Press30… Continue reading
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11/30/2022 Wednesday’s Workout
WARMUP AMRAP x 5 MINUTES10 Up-Downs20 Row Strokes Legs and Back Only:20 Hollow Hold Into.. AMRAP x 5 MINUTES10 Burpees10 Cals Row (Build to goal pace)10 Sit-Ups WORKOUT“RICKY BOBBY” EMOM… Continue reading
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11/29/2022 Tuesday’s Workout
WARMUP 2 ROUNDS4 Inch Worms + Push-Up6 Alt. Groiners8 Scap Pull-Ups10 Cat Cows Into.. 3 ROUNDS9 Barbell RDL8/8 SA Ring Row7 Up-Downs STRENGTH Deadlift for load:1.) ON A 8:00 RUNNING… Continue reading
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11/28/2022 Monday’s Workout
WARMUP AMRAP x 6 MINUTES:30 Bike @ Mod Hard6 Med Ball Deadlifts6 Med Ball Thrusters6 Med Ball Sit-Ups STRENGTH Bench Press for load:5-5-5-51+1/2 Bench Press* *Start Moderate and build to… Continue reading
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11/27/2022 Sunday’s Workout
WARMUP AMRAP x 3 MINUTES12 Tuck-ups12 Piked Shoulder Taps5 Barbell Strict Press20 Bunny Hops INTO.. AMRAP x 5 MINUTES10 V-ups5 Barbell Strict Press20 Single Unders:20 Flagpole Stretch WORKOUT EMOM x… 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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