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W.O.D.

03/30/2025 Sunday Workout

WARM UP200M RUN into… 25’ LINE DRILLSFloor ScrapersQuad StretchSide Shuttle (Down + Back)Toy SoldiersSamson LungesBear CrawlBurpee Broad Jump Into… 2-3 ROUNDS5 Tempo Push Ups (31X0) (RND 2+3: 8 Push Ups*)10… Continue reading

March 23, 2025 / W.O.D.
03/29/2025 Saturday Workout

WARM UP1 ROUND2:00 Bike8 Bootstrappers5/5 Split Squat10 Scap Pull-Ups Into… 2 ROUNDS1:00 Bike10 Air Squats → 10 Narrow Stance Air Squats5 Hang Power Cleans → 5 Power Cleans10 Elbow Punches… Continue reading

March 23, 2025 / W.O.D.
03/28/2025 Friday Workout

WARM UP2 ROUNDS5 Pike Push-Ups10/10 Single Leg Hops10 High Hang Muscle Cleans10 Alt. Elbow Punches Into… 2-3 ROUNDS10 Alt. Samson Lunges50 Single Unders→25 Double Unders or 10 Single-Single-Double5 Barbell Strict… Continue reading

March 23, 2025 / W.O.D.
03/27/2025 Thursday Workout

WARM UP2 ROUNDS1:00 Row10 Up-Downs6/6 Staggered Stance Good Mornings10 Lateral Jumps5 Cat/Cows Into… 2 ROUNDS:40 Row6 Burpees w/ Lateral Hop8 Empty BB RDL→8 Empty BB Deadlifts8 BB Upright Rows→8 BB… Continue reading

March 23, 2025 / W.O.D.
03/26/2025 Wednesday Workout

WARM UPWARM-UP1 ROUND1 Min Bike12 Alt. 90-90 Hip Rotations12 Alt. Bird Dogs12 Alt. Deadbugs Into… 2 ROUNDS2 Min Bike12 Alt. Lunge-Lunge-Squat→ 10 Alt. Curtsy Lunges12/12 Single Leg Glute Bridge-Ups→ 10… Continue reading

March 23, 2025 / W.O.D.
03/25/2025 Tuesday Workout

WARM UPMOBILITY ROUND5/5 Wrist Circles5 Up Dog to Down Dog10 Squat w/ Twist:30 Dead Hang 2 ROUNDS10 Air Squats10 Banded Lat Push Downs10 Strict Press10 Scap Pull Ups Into… 2… Continue reading

March 23, 2025 / W.O.D.
03/24/2025 Monday Workout

WARM UP1 ROUND10 Air Squats10 Good Morning5 Jefferson Curls10 Glute Bridge3/3 Scorpion Twist6 Tuck Jumps 2 ROUNDS10 BB RDL6 Half Box Jumps (land low and step off)*10 Hollow Rocks10 Superman… Continue reading

March 23, 2025 / W.O.D.
03/23/2025 Sunday Workout

WARM UP1 ROUND1:00 Cardio Choice5 Up Dog to Down Dog10 Alt Piked Toe Tap3/3 Groiners with a Twist10 Superman Lifts10 Hollow Rocks Into 2 ROUNDS1:00 Cardio Choice10/10 DB/KB Deadlifts +… Continue reading

March 16, 2025 / W.O.D.
03/22/2025 Saturday Workout

WARM UP2 ROUNDS30 Single Unders10 Scap Push Ups10 Piked Toe Taps5 Tempo Push Ups (31X1)10 KB Deadlifts10 Small Kip Swings Into… 2 ROUNDS30 Double Unders10 Russian KBS8 Piked Push Ups… Continue reading

March 16, 2025 / W.O.D.
03/21/2025 Friday Workout

WARM UPAMRAP x 5 MINUTES8/6 Cal Bike (Easy Pace)6 Air Squats6 Alt. Elbow Punches6 Tuck-Ups Into… AMRAP x 3 MINUTES6/4 Cal Bike (Hard Pace)6 Front Squats6 Alt. V-Ups or V-Ups… Continue reading

March 16, 2025 / W.O.D.