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W.O.D.
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09/27/2022 Tuesday’s Workout
WARMUP ON A 5:00 CLOCK…2-3 ROUNDS5 Slow Scap Pull-Ups6 Alt. Groiners7 Cat Cows8 Empty Barbell RDL Then New 5:00 Clock… AMRAP x 5 MINUTES5 Kip Swings6 Ring Rows7 Empty Barbell… Continue reading
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09/26/2022 Monday’s Workout
WARMUP AMRAP x 5 MINUTES8/6 Cal Row8 Alt. Reverse Lunges8 Wall Ball Strict Press*4 Sumo Stance Good Mornings *At 2:30 complete 8 Wall Ball Push Press -Into- 10 Alt. Slow… Continue reading
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09/25/2022 Sunday’s Workout
WARMUP GENERAL WARM-UP3 ROUNDS10 Alt. Step Ups→8 Alt Step Ups→6 Box Jumps*10 Straight Leg Sit-Ups→8 Bent Leg Sit-Ups→6 Butterfly Sit-Ups10 Scap Push-Ups→8 Push-Ups to Down Dog→6 Push-Ups *For your Step-Ups,… Continue reading
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09/24/2022 Saturday’s Workout
WARMUP 2 ROUNDS30 Mountain Climbers10 Sumo Good Morning (BB in Second Round)10 Scap Pull-Ups (10 Ring Rows in Second Round)10 Superman Raises Into… 1 ROUND10 Up-Downs10 Sumo Deadlift10 Small Kip… Continue reading
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09/23/2022 Friday’s Workout
WARMUP 3 ROUNDS1 min Bike or Row (increasing pace)8 BB Upright Rows20 Alt. BB Elbow Punches12 Alt. Piked Shoulder Taps*5 Inchworm + Push-up *Round 2 & 3 Switch to 2… Continue reading
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09/22/2022 Thursday’s Workout
WARMUP EMOM x 8 MINUTESMIN 1 – :45 Bar HangMIN 2 – :45 Samson LungesMIN 3 – :45 Alt. DB Seesaw RowMIN 4 – :45 Quad Heel Taps WORKOUT FOR… Continue reading
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09/21/2022 Wednesday’s Workout
WARMUP 3 ROUNDS30 Calf Raises → 50 Single Unders → 50 Double Unders*10 Scap Pull Ups → 10 Kip Swings → 10 Knees to Chest or TTB10 Push Presses W/… Continue reading
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09/20/2022 Tuesday’s Workout
WARMUP AMRAP x 6 MINUTES:30 Row @ Mod Pace4 Lunge + Lunge + Air Squat4 Up-Downs*4 V-Ups *Switch to Burpees @ 3:00. STRENGTH 8-6-6*Front Squat *Start Moderate and build to… Continue reading
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09/19/2022 Monday’s Workout
WARMUP AMRAP x 4 MINUTES8 Alt. Box Step Overs8 KB Deadlifts4 Box Jump Overs4 Russian KB Swings Into… 1-2 ROUNDS*6 Snatch Grip Deadlifts6 Snatch Grip Upright Rows6 Hang High Pulls6… Continue reading
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09/18/2022 Sunday’s Workout
WARMUP ON A 8:00 RUNNING CLOCK…90 sec Row Into… 3 SETS8 DB Good Mornings4 Up-Downs8 Scap Push-Ups4/4 Single DB Deficit Push-Up4/4 Single DB Farmer Lunge WORKOUT AMRAP x 12 MINUTES10… 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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