WARRIOR MINDSET

NEVER GIVE UP.   NEVER QUIT.   KAIZEN.

011921

011921

by | Jan 19, 2021 | WOD

WARM UP

~5:00 Cardio
then
~5:00 Mobility

WORKOUT

For Time:
30x Thrusters Barbell or DB
30x Wall Balls
30x Burpees

**STRENGTH AFTER WOD**
3×8 Front Squat w/2xDB
3×8 Shoulder Press w/2xDB
3×8 French Curls w/2xDB
3×8 Curls w/2xDB
*All weight is #AHAP
*Should be able to complete in 20:00

011921

011521

by | Jan 15, 2021 | WOD

WARM UP

~5:00 Cardio
then
~5:00 Mobility

WORKOUT

“Deck of Cards”

Spades – Air Squats

Clubs – Push-ups

Hearts – Sit-Ups

Diamonds – Burpees

**Pull each card out of a shuffled deck, each # of the card matching the suit is the amount of reps you do. Pull one last card, # of that card is the amount of rounds you do. Get after it… 

FINISHER
3-5×10 Slam Ball + Burpee (LVL1=3)
Rest 30sec between sets

2x 1:00 Plank (each arm)
Rest 30sec between sets

3×12 v-ups
Rest as needed between

011921

011421

by | Jan 14, 2021 | WOD

WARM UP

~5:00 Cardio
then
~10:00 Mobility

WORKOUT

CAPTAIN AMERICA
20x Plate Squats
10x Push-ups
20x High Knees – 1x Tuck-Jump every 10x
1:00 Plank
10x Plate Sit-ups
20x Mountain Climbers
10x Plate Russian Twist

*Plate = 25#/10#

**L3 5 rounds, L2 3 rounds

011921

011321

by | Jan 13, 2021 | WOD

WARM UP

~5:00 Cardio
then
~10:00 Mobility

WORKOUT

REAPER ‘SHORT’ CARD
5x Rounds – KB/DB WOD
30x KBS
30x Snatch (15x each arm)
30x Push-press (15x each arm)
10x Thrusters (each arm)
10x Burpees

011921

011221

by | Jan 12, 2021 | WOD

WARM UP

~5:00 Cardio
then
~5:00 Mobility

WORKOUT

STRENGTH
Deadlift 5-5-5-5-5 @ 75% of your 1-rep max (if you can)

5x Rounds
4 Cone ~50′ Shuttle Sprint
10x Bent Over Row
10x Thruster
*Barbell = 45#/35#

011921

011121

by | Jan 11, 2021 | WOD

WARM UP

~5:00 Cardio
then
~5:00 Mobility

WORKOUT

5:00 AMRAP
10x 2xDB/KB Front Squat
5x/Side DB/KB 1/2 Get Ups
10x 2xDB/KB Shoulder Press

2:00 Rest

4:00 AMRAP
10x 2xDB/KB Front Rack Lunges
5x/Side DB/KB Snatch
10x DB/KB Goblet Squat

2:00 Rest

3:00 AMRAP
8x Push-ups
10x/Side High Knees
20x/Side Mountain Climbers

FINISHER
3x Rounds
1:00 Plank
1:00 Wall Sit

12092020

12092020

by | Jan 9, 2021 | WOD

WARM UP

~5:00 Cardio
then
~5:00 Mobility

WORKOUT

10x Rounds for Time:
4x Hand Release Push-ups
8x Ball Slams (or Lunges)
12x Jumping Air Squats

FINISHER

3x Rounds
10x Weighted Split Squat/Lunge (AHAP# KB/DB/Odd Object)
10x Unweighted Split Squat/Lunge

011921

010821

by | Jan 8, 2021 | WOD

WARM UP

~5:00 Cardio
then
~5:00 Mobility

WORKOUT

10:00 AMRAP
10x Shoulder Press w/Barbell
10x Goblet Squats KB
10x Push-ups
10x V-ups
10x Shoulder Taps

FINISHER
3×10 V-ups
2×1:00 second Single Leg Plank

011921

010721

by | Jan 7, 2021 | WOD

WARM UP

~5:00 Cardio
then
~5:00 Mobility

WORKOUT

Jocko Willink MUSTER #002

36:00 EMOM
Min 01: Burpees AMRAP
Min 02: :45 Plank
Min 03: 20x Squats
Min 04: 30x Flutter Kicks
Min 05: 10x Push-ups
Min 06: 20x Jumping Jacks

011921

010621

by | Jan 6, 2021 | WOD

WARM UP

~5:00 Cardio
then
~5:00 Mobility

WORKOUT

10:00 AMRAP
10x Clean & Jerk w/1xDB or KB
10x Goblet Squats w/1xDB or KB
10x Push-ups

FINISHER
3x Rounds
8x 1xDB Overhead Hold Lunges (R)
8x DB Facing Burpees
8x 1xDB Overhead Hold Lunges (L)
8x V-ups

011921

010521

by | Jan 5, 2021 | WOD

WARM UP

~5:00 Cardio
then
~5:00 Mobility

WORKOUT

STRENGTH (if you can)
Deadlift 5-5-5-5-5 @ 75% of your single-rep max


5x Rounds (:20 work / :10 rest)
Air Squat Jump Taps
Flutter Kicks
️Kettlebell/Plate Toe Taps
️KB Plank Pull Through

011921

010421

by | Jan 4, 2021 | WOD

WARM UP

~5:00 Cardio
then
~5:00 Mobility

WORKOUT

7x Rounds
10x Dumbbell Clean & Jerk
10x Burpees Jump-Over DB

FINISHER
3×15 Ring Rows
3×10 Bent over Rows 2xDBs
3×10 Shoulder Press 2xDBs

12092020

12102020

by | Dec 10, 2020 | WOD

WARM UP

~5:00 Cardio
then
~5:00 Mobility

WORKOUT

For Time:
30x Thrusters w/Single DB (swap hands)
30x Burpees

FINISHER

1.5 Mile Run/Jog/Walk

12092020

12082020

by | Dec 8, 2020 | WOD

WARM UP

~5:00 Cardio
then
~5:00 Mobility

WORKOUT

9:00 AMRAP:
9x Burpees
9x Box Jump Overs 24″/20″
**Scale the box jumps to step up/overs

FINISHER STRENGTH

4×10 Glute Bridges w/Weight
3×10 Bent Over Rows (2xDBs)
3×10 Floor Press (2xDBs)

12092020

12072020

by | Dec 7, 2020 | WOD

WARM UP

~5:00 Cardio
then
~5:00 Mobility

STRENGTH WORK

5X8 DB Shoulder Press #AHAP

WORKOUT

5X Rounds for Time:
15x KB Deadlift #AHAP
200M Run

12092020

12042020

by | Dec 4, 2020 | WOD

WARM UP

~5:00 Cardio
then
~5:00 Mobility

STRENGTH WORK
Goblet Squat 5-5-5-5-5
*Choose a weight that is heavy but one you can do 5 reps in a row without stopping with.

WORKOUT

3x Rounds
of 3 Minutes On: 2 Minutes Off
AMRAP
4x Burpees
6x Alt. DB Snatch #AHAP

12092020

12032020

by | Dec 3, 2020 | WOD

WARM UP

~5:00 Cardio
then
~5:00 Mobility

8:00 AMRAP
5x Push-Ups
10x Sit-ups
15x Air Squats

2 Minutes Rest

8:00 AMRAP
15x Air Squats
10x Sit-ups
5x Push-Ups

FINISHER
1 Mile Run/Jog/Walk

12092020

12022020

by | Dec 2, 2020 | WOD

WARM UP

~5:00 Cardio
then
~5:00 Mobility

8x Rounds for time:
4x Single Arm Devil’s Press
8x Single Arm DB Thrusters
DB = #AHAP

FINISHER
21-18-15-12-9-6
Single Arm Bent Over Rows (left arm)
Single Arm Bent Over Rows (right arm)
Overhead Tricep Extensions (both arms)

12092020

12012020

by | Dec 1, 2020 | WOD

WARM UP

~5:00 Cardio
then
~10:00 Mobility

WORKOUT

5x Rounds for Time:
7x Pull-Ups (assisted) or Ring Rows
9x Wall Balls or Goblet Squats
11x Burpees

FINISHER
1.5 Mile Run/Jog

12092020

11302020

by | Nov 30, 2020 | WOD

WARM UP

~5:00 Cardio
then
~10:00 Mobility

WORKOUT

3x Rounds of:
10x Snatch (Left)
10x RKBS
10x Snatch (Right)
10x RKBS
10x Around-the-Body
10x RKBS
10x Around-the-Body
10x RKBS
10x Goblet Squat
10x RKBS

Weight = #AHAP

**FINISHER**
4x Rounds
20x Russian Twists
10x V-ups
:30 Hollow Hold
:30 Plank
:30 Rest