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 03/27/2022

WOD 03/26/2022

WOD 03/25/2022

WOD 03/24/2022

WOD 03/23/2022

WOD 03/22/2022

WOD 03/16/2022

WOD 03/15/2022

WOD 03/14/2022

WOD 03/08/2022

WOD 03/08/2022

WOD 03/07/2022

WOD 03/06/2022

WOD 03/05/2022

A2: For Quality= :60 Seconds Bike or Ski (5/3) 10 Yoga Push Up 10 Each Single Arm Ring Row :60 Seconds Bike or Ski 20 High To Low Plank 20 Ring Rows :60 Seconds Bike or Ski 10 Inch Worm + Push Ups 10 Strict Pull Ups .... B1: Rope…

WOD 03/04/2022

A2: For Quality= :15 Seconds High Knees/ :15 Seconds Fanny Whackers (butt kick)/ :15 Seconds Jumping Jacks/ :15 Seconds Mountain Climbers/ :20 Seconds Down Ups/ :20 Seconds Walking Lunges/ :20 Seconds Double Leg Mountain Climbers/ :30…

WOD 03/03/2022

A2: 2 RFQ of= :30 Seconds Each of: PVC Pass Through PVC Around The World Good Morning Box Step Ups Active Hang Hollow Hold ... A3: Coach Led Kipping Pull Up Progression= Grip + Active Hang Kip Swing Kip Swing +…

WOD 03/02/2022

A2: 4 RFQ of: :20 Seconds Max Reps Burpees; 10 Seconds Rest/ :20 Seconds Max Reps Russian Twist; 10 Seconds Rest ... B1: For Quality= 15 Strokes/Pulls on Rower (5/3) @ Easy Pace + 15 Strokes/Pulls on Rower @ 18-20…

WOD 03/01/2022

A2: 4 Minute AMRAP of: 5 Down Ups/ 5 Strict Press (35/45#)/ 3 Ring Row/ 5 Push Press ... For total reps: 3 Sets of Max Reps Shoulder Press (2/3 BW)/ 3 Sets of Max Strict Pull Ups/ 3 Sets of Max Reps Push Press/ 3 Sets…

WOD 02/28/2022

A2: 3 RFQ of: 10 Each Soldier Kicks/ 5 Each Lateral Box Step Up (20/18/16/12")/ 10 Narrow Stance Squats/ 10 Single Unders/ 5 Single, Single, Double :15 Seconds Max Reps Double Unders ... B: Back Squat (1 EMOM X 10 Minutes) ... C2: 2…

WOD 02/27/2022

A2: 2 RFQ- :20 Seconds Each Max Reps of: Jumping Jacks/ High Knees/ Butt Kickers/ Mountain Climbers/ Plank Shoulder Taps/ Double Leg Mountain Climbers/ Samson Walking Lunges ... B: Pull-ups - 2 Minutes Warm Up + EMOM…

WOD 02/26/2022

A2: 8 Minute AMRAP of: 9/12 Calorie Row (5/8) 12 KB Deadlift (HBD)/ 6 Each Alternating Step Up (20/18") @80% Sustainable Pace; Rest as needed + 90 Seconds before B .... B: EMOM 8 of: Minute 1=Max Cal Row (8/5)/ Minute…
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