Home / W.O.D. (Page 89)

W.O.D.

08/28/2022 Sunday’s Workout

WARMUP AMRAP x 5 MINUTES20 Single Unders10 Alt. Lunges10 Sumo Good Mornings20 Alt. Shoulder Taps EXTENDED WARMUP EMOM x 8 MINUTESMIN 1 – :45 BikeMIN 2 – 10 Empty Barbell… Continue reading

August 20, 2022 / W.O.D.
08/27/2022 Saturday’s Workout

WARMUP EMOM x 6 MINUTES (:45 ON / :15 OFF)MIN 1 – Bike (MOD)MIN 2 – 5 Slam Ball Good Mornings into Max Slam Ball DeadliftsMIN 3 – Bike (MOD-FAST)MIN… Continue reading

August 20, 2022 / W.O.D.
08/26/2022 Friday’s Workout

WARMUP 2 ROUNDS7 Up Downs7 MB Front Squats7 Scap Pull Ups INTO… 2 ROUNDS7 Up Downs to Target7 MB Thrusters7 Kip Swings INTO… 2 ROUNDS7 Up Downs Over Barbell7 Wall… Continue reading

August 20, 2022 / W.O.D.
08/25/2022 Thursday’s Workout

WARMUP 1:00 Cal Bike INTO… AMRAP x 6 MINUTES5 Barbell Clean Deadlifts5 Barbell Upright Rows5 Barbell High Hang Muscle Cleans5/5 Lateral Box Step Ups EXTENDED WARMUP 3 SETS*1 Clean Pull+2… Continue reading

August 20, 2022 / W.O.D.
08/24/2022 Wednesday’s Workout

WARMUP 3 SETS10 Alt Lunges w/ Twist8 Alt Deep Side Lunges10 Jumping Air Squat*8 Russian KB Swing30 sec Bike or Row *Controlled Squat down then light jump that extends the… Continue reading

August 20, 2022 / W.O.D.
08/23/2022 Tuesday’s Workout

WARMUP 2 ROUNDS1:00 Row1 Push-Up + 2 Alt. Groiners5 Scap Pull-Ups10 Banded Lat Pull Downs INTO… 2 ROUNDS1:30 Row5 Burpees5 Banded Pull Aparts10/10 Single Arm Banded Lat Pull Downs STRENGTH… Continue reading

August 20, 2022 / W.O.D.
08/22/2022 Monday’s Workout

WARMUP 1 ROUND10 Calf Raises20 Plate Hops5/5 Single Leg Good Mornings INTO… 3 ROUNDS20 Single Unders*5/5 Single Arm DB Strict Press10 Alt. Deadbugs5/5 Single Leg RDL *2nd Round: 20 Backwards… Continue reading

August 20, 2022 / W.O.D.
08/21/2022 Sunday’s Workout

WARMUP 1:00 EZ Bike10 Alt. Step-Ups8 Air Squats6 Ring Rows INTO… :45 MOD Bike5/5 Single Leg Step-Ups8 Med Ball Front Squats6 Scap Pull-Ups INTO… :30 FAST Bike10 Box Jumps8 Med… Continue reading

August 14, 2022 / W.O.D.
08/20/2022 Saturday’s Workout

WARMUP 2 ROUNDS (7:00 CAP)10 Slow Scap Push-ups20 Alt. Shoulder Taps20 Plate Hops15 Banded Good Mornings INTO…. 1 ROUND10 Alt. Groiners5 Up-Downs5 Tempo Push-ups @ 32X1 (option to use knees… Continue reading

August 14, 2022 / W.O.D.
08/19/2022 Friday’s Workout

WARMUP AMRAP x 7 MINUTES150/100 Row5/5 Moose Antlers5 Empty Barbell Cuban Presses:30 Empty Barbell Front Rack Hold STRENGTH Shoulder Press for load:6-6-6* Reps of 1+1/2 Strict Press** WORKOUT 5 SETS*… Continue reading

August 14, 2022 / W.O.D.