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W.O.D.

11/06/2022 Sunday’s Workout

WARMUP 3 ROUNDS (6:00 CAP)*30 Single Unders → 30 High Jump Single Unders → 20 Double Unders12 Pike Alt. Shoulder Taps → 6 Push-Ups to Pike → 6 Pike Push-Ups12… Continue reading

October 30, 2022 / W.O.D.
11/05/2022 Saturday’s Workout

WARMUP 1 ROUND*:20 Bike (Legs Only):20 Bike (Arms Only):20 Bike (EZ-Mod)5 Down-Dog to Up-Dog30 Alt. Crossbody Mountain Climbers10 KB Sumo Deadlift 1 ROUND:45 Bike (Mod-Hard)20 Alt. Shoulder Taps10 Up-Downs 1… Continue reading

October 30, 2022 / W.O.D.
11/04/2022 Friday’s Workout

WARMUP ON A 7:00 RUNNING CLOCK… 10 Box Step-Overs10 Clean Deadlifts10 Upright Rows10 Strict Press Into… 8 Half Box Jumps8 High Pulls8 Push Press Into… AMRAP IN REMAINING TIME…6 Box… Continue reading

October 30, 2022 / W.O.D.
11/03/2022 Thursday’s Workout

WARMUP 2-3 SETS (4:00 CLOCK)8 Scap Pull-Up + :15 Active Hang8 Scap Push-Up to Pike + :15 Plank8 Bootstrappers8 Cat Cow Into.. AMRAP x 6 MINUTES:45 Row @ Mod Pace12… Continue reading

October 30, 2022 / W.O.D.
11/02/2022 Wednesday’s Workout

WARMUP 3 ROUNDS10 WB Front Squats → 10 WB Thrusters → 10 WB Shots10 Ankle Rotations L/R10 Alt. Cossack Squats10 Alt. Samson Lunges10 Calf Raises STRENGTH Front Squat for load:ON… Continue reading

October 30, 2022 / W.O.D.
11/01/2022 Tuesday’s Workout

WARMUP ON A 9:00 RUNNING CLOCK… Bike TABATA (:20/:10)4 RoundsStart at easy pace, end with sprint Into…. 2-3 ROUNDS (Time Permitting)30 sec Bike12 DBL DB Seesaw Row30 Single Unders*6/6 DB… Continue reading

October 30, 2022 / W.O.D.
10/31/2022 Monday’s Workout

WARMUP 2 ROUNDS10 Up-Downs6 PVC Snatch Grip Deadlift6 PVC High Pulls6 PVC Pass Thrus + Air Squat Into… 1-2 ROUNDS (Time Permitting)6 Burpees Over Bar6 Barbell Snatch Grip Deadlift6 Barbell… Continue reading

October 30, 2022 / W.O.D.
10/30/2022 Sunday’s Workout

WARMUP ON A 10:00 RUNNING CLOCK…2:00 Bike EZ Pace Into… 3-4 ROUNDS10 Floor Body Saw8 Single DB Curl8 Single DB Skull Crusher WORKOUT AMRAP x 20 MINUTES30/25 Cal Bike60 Crossbody… Continue reading

October 21, 2022 / W.O.D.
10/29/2022 Saturday’s Workout

WARMUP:30 Row (EZ-Mod Pace)8 Box Step Overs8 Wall Ball Push Press to Target4 Air Squats + 4 Narrow Squats*8 BB Sumo Good Morning Into… :30 Row (Mod-Hard Pace)6 Box Jump… Continue reading

October 21, 2022 / W.O.D.
10/28/2022 Friday’s Workout

WARMUP 2 ROUNDS10 PVC Pass-Thru5/5 Alt. DB Deadlifts5/5 Alt. DB Curl to Press10 Scap Push-Ups:20 Tuck Hold Into… 2 ROUNDS10 OHS w/ PVC14 Alt. DB Russian Swings10 Sit-Ups:20 Plank STRENGTH… Continue reading

October 21, 2022 / W.O.D.