Workout of the Day

Workout of the Day

Team up!!

WARM-UP: CTC before each movement 20 Kicks 20 Pelvic raises 20 Air squats 20 Lunges 20 Scorpions SKILL: Straight to WOD WOD: Waterfall Teams of 3 / 4 4 RFT

Read More

Weekend is here!

WARM UP: 200m Run 2 x 10 Pass throughs 5 Fig 8 ( each ) 10 Strict press 10 Push press 10 Push jerks SKILL: Every 2 Mins for 15min

Read More

Protect your skin

WARM-UP: 30 sec drills X 2 Jumping jacks Wall Ball Shots Lunge to instep ( R ) Lunge to instep ( L ) Knee above hips Ring rows SKILL: Rope

Read More

Full out sprint

WARM-UP: 1 Shuttle Run 5:00 Coach Stretch 2 Rounds: 3 Inchworms + 3 Push-ups : 15 sec ring support hold : 15 sec bottom hold 10 Ring rows SKILL: Find

Read More

Grab your BFF

WARM-UP: 200m Run :60 Couch stretch :30 Bar Hang 10 Squats with red band Monster walks SKILL: 3 Supersets of: 6 KB Bulgarian Split Squats 15 OHSQ with empty barbell

Read More

Week 1 Day 1!! We can do this!!

WARM-UP: 200m Run Fence drills X 2 10 Squats with plate 10 OH plate lunge 10 Lunge to instep 5 Inchworms+push up SKILL: Every :90 for 9:00 5 Back squats

Read More

Sunday Funday with Mike

WARM UP: 8:00 Plyos 200m Timed sprints 1:00 Jump Rope Warmup 3x ME DU SKILL: Straight to WOD WOD: 3:00 Amrap 1:00 Rest For 7 Rnds 30 DU or 60

Read More

Solo Deck of Death, yes solo.

WARM UP: 30 sec drills X 2 Lunges Air squats with Wall Ball Push ups SLSU Inchworms Negative pull-ups SKILL: 3min EMOM 3 Hip power snatch 10 Jump squats (2:00

Read More

Nutrition REBOOT Baseline!!!

WARM UP: 400m Run 10 Lunge to instep 20 Pelvic Raises 10 Scorpions Coach Stretch 10 PVC pass throughs 8 Fig 8 SKILL: Nutrition REBOOT Baseline 3:00 ME GTO (2:00

Read More

Where’s the rest station?

WARM UP: 200m Run 2 Rounds 15 Jumping jacks 10 Wall squats 15 Seal jumps 5 Inch worms THEN 200m run SKILL: Every 2 mins for 10 mins 3 Back

Read More
Scroll to Top