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W.O.D.

01/07/2023 Saturday’s Workout

WARMUP Warm-Up Game → Rowling! Into- Specific Warm-Up: 2-3 Rounds100m Row10 Med Ball Front Squats10 Med Ball Push Press10 Alt. Dead Bugs5/5 Leg Swings WORKOUT 2 SETSAMRAP x 10 MINUTES*200/150m… Continue reading

January 1, 2023 / W.O.D.
01/06/2023 Friday’s Workout

WARMUP 2 ROUNDS5 Push Up to Pike10 Step Overs5/5 DB Deadlift5/5 DB Upright Row5/5 DB Press Into… 1-2 ROUNDS5 Inch Worms6 Box Jump Overs5 BB Snatch Deadlift5 BB Snatch Hang… Continue reading

January 1, 2023 / W.O.D.
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

January 1, 2023 / W.O.D.
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

January 1, 2023 / W.O.D.
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

January 1, 2023 / W.O.D.
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

January 1, 2023 / W.O.D.
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

December 25, 2022 / W.O.D.
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

December 25, 2022 / W.O.D.
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

December 25, 2022 / W.O.D.
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

December 25, 2022 / W.O.D.