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 07/25/2022

A2: 1K Row Damper 5/3. ----- 2 RFQ of: 10 Paces Each Banded Monster Walk Left/Right (band around ankles)/ 15 Banded Squats (band just above knees)/ 10 TuckUp/ 1 WallWalk ---- B: Front Squat (3@80/85/80%) 3@80/85/80%;…

WOD 07/24/2022

A2: Air Bike (Calories) 60 Seconds @50-90% Sustainble Pace; Rest 60 Seconds A3: 2 Rounds of: 20 Seconds Bike Sprint (2 Rounds for calories) @95% Very Hard Pace (Not Sustainable) Rest will vary. ;2 Minutes Rest Between rounds. ------ B:…

WOD 07/23/2022

-- 15 Minute AMRAP of: 1 WallWalk/ 10 USSR K.B. Swing (1.5/2 Pood)/ 15 Air Squat/ 8/10 Calorie Air Bike 5 Minutes Warm Up + @80-90% Hard But Sustainable Pace; Rest as needed + 2-3 Minutes before B In teams of 2 with only 1 partner…

WOD 07/22/2022

2 Rounds of: 3-5 Ring Push Up/ 3-5 Strict Chin Up/ 5 K2E/ 5 GHD Back Extension @ Easy pace with smooth controlled tempos; Rest 60 Seconds after each round + 3 RFT of: 5 D.B. HPC (HBDX2)/ 5 D.B. Burpee Over Box/ 5…

WOD 07/21/2022

A2: Row 90 Seconds + A3: 1750M Row @85% Somewhat Hard Pace; Bike 5 Minutes @50% + Rest/Stretch/Walk 5 Minutes ------- For Time: 800M Run/ 60 Double Unders/ 50 USSR K.B. Swing (16/24Kg)/ 30 Box Jump Over (20/24")/ 20…

WOD 07/20/2022

2 RFQ of: 15 Banded Face Pulls/ 15 Banded Row/ 15 Banded Pull Apart/ 15 Banded Push Down @2121; Rest as little as possible as often as needed. ---- 2 RFQ of: 1 WallWalk/ 10 Each Alternating Shoulder Taps/ 5 Kipping…

WOD 07/19/2022

A2: Air Bike 60 Seconds @ 50-90% Sustainable Pace; Rest 60 Seconds. ---- A3: Air Bike 10 Seconds Sprint X 4 Rounds EOMOM 10 Seconds Sprint  X 4 Rounds @100% Very Very Hard  Pace (Not Sustainable); Rest Walk/Stretch in time…

WOD 07/18/2022

A1: 1K Row For Time --- 2 RFQ of: 10 Goblet Squat (HBD)/ 8 Each Single Leg RDL/ 8 Each Alternating Goblet Reverse Lunge @ easy pace and slow controlled tempos; Rest 90 Seconds before B --- B: Front Squat (5/5@75-85%) 5…

WOD 07/17/2022

A2: Air Bike 60 Seconds @50-90% Sustainable Pace; Rest 60 Seconds + A3: 2 Rounds of: 20 Seconds Bike Sprint (2 Rounds for calories) @95% Very Hard Pace (Not Sustainable) ;2:20 Rest between rounds. ------ B: Run 200M…

WOD 07/16/2022

A2: 400M Run - For Time @80-90% Hard But Sustaianble Pace; Rest 90 Seconds ---- 7 Minute AMRAP of: 5 Pull Up/ 10 Push Up 15 Air Squat @80-90% Sustaianble Pace; Rest 5 Minutes ---- C: Tabata- Burpee ---- 100…

WOD 07/15/2022

2 Rounds of: 1 Inchworm 5 HRPU 5 Each Alternating Plank Shoulder Taps 5 K2E 15 Banded Good Morning @ Easy Tempo Pace - 5 Minute Cap ----- 5 Minute AMRAP of: 5 Double K.B. Hang Power Clean (HBD)/ 5 Each Alternating…

WOD 07/14/2022

3 RFQ of: 15 BallSlam (HBD)/ 5 Chin Up/ 60M Jog @80-90% Sustainable Pace; Rest 90 Seconds before B1. ----- B1: Power Snatch (10 Minutes To A Challenging Triple) Build up heavy in 10 minutes without misses or press outs. ------ For…

WOD 07/13/2022

WOD 07/12/2022

WOD 07/11/2022

WOD 07/10/2022

WOD 07/09/2022

WOD 007/08/2022

WOD 07/07/2022

WOD 06/18/2022

WOD 06/17/2022

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