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W.O.D.

06/15/2025 Sunday Workout

WARM UPMOBILITY ROUND10 Calf + Tib Raises10 Alt. Plank Calf Stretches*10 Up-Dog to Down Dog10 SLOW Scap Push-Ups6-8 Child’s Pose Walk-Outs** *From a plank position, fold one foot over the… Continue reading

June 8, 2025 / W.O.D.
06/14/2025 Saturday Workout

WARM UP1 ROUND200m Run Into… Line Drills (25ft Lengths)High KneesButt KickersToy SoldiersHip OpenersHip ClosersSkip Into… 2 ROUNDS200m Run10 BB RDL→ BB DL10 Hang Muscle Cleans→ Hang Power Cleans10 Front Squats… Continue reading

June 8, 2025 / W.O.D.
06/13/2025 Friday Workout

WARM UP1 ROUND10 Armhaulers10 Banded Pass Throughs10 Banded Pull Aparts10 Boot Strappers10 Groiners5 Push Up to Pike Into… 1 ROUND5 Tempo Strict Press (31X1)→ 5 Push Press20 Pike Shoulder Taps10… Continue reading

June 8, 2025 / W.O.D.
06/12/2025 Thursday Workout

WARM UP2 ROUNDS1:00 Row10 Banded Pull Aparts10 Banded OH Pull Aparts10 Banded Bent Over Rows10 Banded Face Pulls10 Dead Bugs Into… 2-3 ROUNDS1:00 Row10 Ring Rows:10 Top of Rings Hold:10… Continue reading

June 8, 2025 / W.O.D.
06/11/2025 Wednesday Workout

WARM UPMOBILITY10 Groiners w/ Twist6 Bootstrappers5 Up/Down Dog10 Cat/Cow Into… 2-3 ROUNDS15 Air Squats → 10 Wall Ball10 KB Deadlifts → 10 Russian KB Swing8 Vertical Jumps → 10 Box… Continue reading

June 8, 2025 / W.O.D.
06/10/2025 Tuesday Workout

WARM UPAMRAP x 5 MINUTES4 Good Morning4 Alt. DB Slides4/4 Split Squats4 Scap Pull-Ups Into… AMRAP x 5 MINUTES4/4 Single Arm DB Bent Over Row4 DB Goblet Alt. Lunges4 Kip… Continue reading

June 8, 2025 / W.O.D.
06/09/2025 Monday Workout

WARM UP2-3 ROUNDS1:00 Bike (increase pace each round)10 Banded Pull Aparts5/5 Banded Low to High Crossbody Pull Aparts5 Snatch Deadlift → 5 Hang Muscle Snatch STRENGTHON A 15:00 RUNNING CLOCK…1… Continue reading

June 8, 2025 / W.O.D.
06/08/2025 Sunday Workout

WARM UP2 ROUNDS100m Jog5/5 Glute Dominant Step-Ups → 10 Alt. Step-Ups5 Vertical Jumps → 5 Box Jumps Into… 2 ROUNDS150/100m Row10 Scap Push-Ups → 10 Push-Ups10 Up-Downs → 10 Burpees… Continue reading

June 1, 2025 / W.O.D.
06/07/2025 Saturday Workout

WARM UP3 ROUNDS5 Push Up to Pike10 Good Mornings → 10 KB DL10 BB Bent Over Row Into… 2 ROUNDS5 Strict Press10 Russian KB Swings10 Kip Swings STRENGTHON A 12:00… Continue reading

June 1, 2025 / W.O.D.
06/06/2025 Friday Workout

WARM UP½ Tabata Bike (:20 on/:10 off, 4 rds) 2 ROUND10 Air Squats6 Clean Deadlifts6 Upright Row10 Elbow Punches ½ Tabata Bike 1 ROUND6 Clean Pulls6 Hang Muscle Cleans6 Front… Continue reading

June 1, 2025 / W.O.D.