The “WOD” is the “workout of the day.” Each day a new WOD is posted on our website, and it’s part of a complete program designed to improve strength and conditioning. The WOD can be scaled (adjusted) to provide a suitable challenge for athletes at any level.

WOD 01/05/2023

Noah's Ark RX'd= In Teams of 2 (1:1)- 40/32/24/16/8 Women's Calories Assault Bike 50/40/30/20/10 Men's Calorie Assault Bike

WOD 01/04/2023

Kristoff and Sven RX'd= 16:00 AMRAPof 8 Each Alternating Dumbbell Snatch (35/50#)/ 16 Stick Sit ups/ 16 Box Jump Overs (18/20")

WOD 01/03/2023

Fran 21-15-9 Thrusters, 95# / 65# Pull-ups

WOD 11/19/2022

1. Movement Prep/Activation and Increasing Heart Rate 1:00 Machine -into- 3 sets: 20 Plate Hops 5 Up Downs 10 Suitcase Deadlifts (each) ================== 3 sets: 10 Double Unders 2 Burpee Deadlifts -rest 30 seconds…

WOD 11/18/2022

1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s Warm Up -into- 3 sets (empty barbell) 5 Deadlifts 5 Strict Press 5 Front Squats 5 Power Cleans 5 Thrusters ============= Athletes…

WOD 11/17/2022

1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 3 sets 5 kipping knees raise 5 sandbag cleans (light weight - focus on hip extension) 20 yd sandbag carry (light weight - focus on good positioning) 5…

WOD 11/16/2022

1. Movement Prep/Activation and Increasing Heart Rate 3 sets: 30-second Assault bike 5 Kettlebell Swings to Eye Level (focus on hip extension) 5 Hand Release Pushups 2. Workout Prep 1 set: 5/4 Calorie Bike 5 Kettlebell…

WOD 11/15/2022

1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine (easy pace) -into- Burgener Warm-Up (Clean) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x…

WOD 11/14/2022

1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s Warm Up -into- 8 min AMRAP 30 sec single/double unders 10 heel/toe rocks 3 inch worms 10 sec handstand hold 2. Workout Prep 1 set: 10ft…

WOD 11/13/2022

Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint + "BikeErg Lactate Threshold" 3 Rounds of: 1 Min at RPE3 (easy) 1 Min at RPE4 (easy-moderate) 1 Min at RPE5 (moderate) 1 Min at RPE6…

WOD 11/12/2022

3 RFQ of: 10 Ring Rows/ 10 Alternating Single Leg V Ups/ 10 Air Squats ----- 3 Rounds of: 3/5 Calorie Bike/ 1 Partial Rope Climb (5-10') ------ "Isildur" 15 Minute AMRAP of: 24/30…

WOD 11/11/2022

3 RFQ of: 5 Each Alternating Box Step Up (BTK)/ 3 Inch Worm/ :30 Seconds Handstand Hold ------- Workout Option 1 CHAD 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups…

WOD 11/10/2022

6 Minute AMRAP of: :30 Seconds Row Calories (5/8)/ 5 Snatch Deadlifts (15/35/45#)/ 5 Hang Muscle Snatches/ 10 Jumping Squats ---- Shoulder Press 8 Minutes To A 6 RM --- 3 Rounds with a Partner…

WOD 11/09/2022

A2 3 RFQ of: :30 Seconds Jump Rope (freestyle)/ 5 Inch Worms/ :30 Seconds Plank/ 5 Back Squats (15/35/45#) ----- Back Squat 10 Minutes To a 6 RM ---- 2-3 RFQ of: 5-10 Doulbe Unders/ 3-5…

WOD 11/08/2022

8 Minute AMRAP of: :15 Seconds Bike (Arms only)/ :15 Seconds Bike (Legs only)/ :15 Seconds Bike (Arms/Legs)/ 5 Good Mornings (PVC/15/35/45#)/ 5 Hang Muscle Cleans (ATK)/ 5 V Ups ---- 2 Rounds of: 4/5 Calorie…

WOD 11/07/2022

3 RFQ of: 20 Plate Toe Touches (15/25/45#) 5 Down Ups 10 PVC Pass Throughs 5 PVC Overhead Squats @2311 B1 3 RFQ of: 3 Hang Snatch High Pull (PVC/15/35/45#)/ 3 Hang Muscle Snatch/ 3 Snatch Push Press/ 3 Hang…

WOD 11/06/2022

Warm-up Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint ---- "BikeErg Lactate Threshold" 8 Sets 4 Min at RPE3 1 Min at RPE7 *No rest between sets. ------ "Dino" Freedom…

WOD 11/05/2022

3 sets: 5 Empty Bar Tempo Bench (slow and controlled) 5 GHD’s to Parallel 2. Workout Prep 3 sets: 3 Bench Press (build in weight) 3 GHD’s ---- “Bamm-Bamm Rubble” Freedom (RX'd) 7 rounds 11…

WOD 11/04/2022

2 sets 30-second Jump Rope 5 Empty Bar Shoulder Press 5 step back lunges 50ft Overhead walk with Dumbbell (25ft each arm) 2. Strength Prep Once athletes finish the warm-up, they should be able to progress right into strength.…

WOD 11/03/2022

3 sets: 5 Inch Worms 30-sec Knee Plank 5 Back Squats (empty bar) 2. Strength Prep Once athletes finish the warm-up, they should be able to progress right into strength. Like the 10 rep last week, working…

WOD 11/02/2022

6 min AMRAP 30-sec row 5 Dumbbell Strict Press (each side) 20 Plate Hops 2. Workout Prep 1 set: 5/4 Calorie Row 5 Dumbbell Push Press ------- “Barney Rubble” Freedom (RX'd) Every 4:00 (5 sets) 12/10…