WOD

Workout of the Day: GENERAL WARM-UP 1) Joint Prep Routine 2) Running Warm-up WOD: Run 5 K Extras: Practice gymnastic skill of choice: Rope climbs,... Read More

Workout of the Day: GENERAL WARM-UP: 1) Dynamic Mobility Set 2 2) “Odd Squat” Series- 2 reps at each movement Do 10 Back Squat with... Read More

Workout of the Day: GENERAL WARM-UP: 2 Rounds 50 Jump Rope Single Unders 10 Kip Swings on Bar 10 Push Press (empty bar) 10 Barbell... Read More

Workout of the Day: GENERAL WARM-UP: 2 Rounds Row or Bike 1 minute 10 Banded Arm Swings/side 10 Scap Pull-ups 20 seconds Hollow Hold 20... Read More

Workout of the Day: GENERAL WARM-UP: 2 Rounds 1 Minute row, bike, or jump rope 10 Ring Rows 10 Reverse Lunges (no weight) 10 Push-ups... Read More

Workout of the Day: GENERAL WARM-UP  2 Rounds Run 100 meters 20 Low plate jumps (like a box jump but only 4-10″) 15 Deadlifts (empty... Read More

Workout of the Day: GENERAL WARM-UP  1) Tabata Jump Rope Drill Set #1 8 intervals. 1- Singles 2- Side to Side bunny hop 3- Alternating... Read More

Workout of the Day: GENERAL WARM-UP  1) 3 Minutes easy of: rowing, biking, jogging or jumping rope. Mix in any combo you want 2) Joint... Read More

Workout of the Day:   GENERAL WARM-UP  Todays warm-up will be quick and simple. There will be plenty of time for practice and skill during... Read More