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W.O.D.

04/20/2025 Sunday Workout

WARM UPAMRAP x 5 MINUTES10 Alt. Plank Rotations10 Single DB Bicep Curls5 Lunge-Lunge-Squat:20 Bottom of Squat Hold Into… AMRAP x 5 MINUTES5/5 Side Plank Rotations10 Single DB Overhead Tricep Extensions10… Continue reading

April 13, 2025 / W.O.D.
04/19/2025 Saturday Workout

WARM UP2 ROUNDS1:00 (EZ Row)10 Alt. Step-Ups5 Vertical Jumps10 Scap Push-Ups + Shoulder Taps*10 Alt. Deadbugs *1 Rep= 1 Scap Push-Up + Shoulder Tap R + Shoulder Tap L. Into…… Continue reading

April 13, 2025 / W.O.D.
04/18/2025 Friday Workout

WARM UP1 ROUND10 Good Mornings10 Air Squats5 Inch Worm with Push-Up5/5 Moose Antlers Into… 2 ROUNDS5 Clean Deadlift5 High Hang Muscle Clean10 Front Rack Elbow Punches → Back Rack Elbow… Continue reading

April 13, 2025 / W.O.D.
04/17/2025 Thursday Workout

WARM UPAMRAP x 6 MINUTES50 Single Unders10 Plank to Pike10 Alt. Dead Bugs5/5 Hand Over Hand Ring Row10 Push-Ups Into… 25 Double Unders or 50 Single Unders3 Half Wall Walks10… Continue reading

April 13, 2025 / W.O.D.
04/16/2025 Wednesday Workout

WARM UP4 ROUNDS:20 Moderate Bike:10 Easy Bike Into… 2-3 ROUNDS10 Good Mornings → 10 BB RDL5 Cat/Cows10 Deadbugs10 Bird Dogs10 Glute Bridge Ups Into… 4 ROUNDS:20 Hard Bike:10 Easy Rest… Continue reading

April 13, 2025 / W.O.D.
04/15/2025 Tuesday Workout

WARM UP200m Jog or 1 Min Cardio Choice Into.. 8 (slow) Knee Over Toes Lunges6 Bootstrappers10 90/90 Hip Rotation Into… 2 Rounds1:30 Cardio Choice20 Front to Back Line Hops20 Side… Continue reading

April 13, 2025 / W.O.D.
04/14/2025 Monday Workout

WARM UP2 ROUNDS10 PVC Pass Throughs → 10 PVC Cuban Press8 Inch Worms → 8 Hand Release Push Ups10 Good Mornings → 10 Bird Dogs Into… 2 ROUNDS10 BB Strict… Continue reading

April 13, 2025 / W.O.D.
04/13/2025 Sunday Workout

WARM UP2 ROUNDS1:00 Bike5/5 Split Squats10 Good Mornings (Option for KB)10 Banded Pull Aparts Into… 2 ROUNDS1:00 Bike10 Walking Lunges10 Russian KB Swings10 Scap Pull Ups + 10 Ring Rows… Continue reading

April 6, 2025 / W.O.D.
04/12/2025 Saturday Workout

WARM UP2 ROUNDS2 Min Bike8 Push Up to Down Dog8 Tuck Ups→V-Ups8 Kip Swings→ 8 Kipping Knee Raises8 Floor Press8 Up-Downs→Burpees WORKOUTFOR TIME20 Burpees Over DBs40 DB Floor Press (50/35)60… Continue reading

April 6, 2025 / W.O.D.
04/11/2025 Friday Workout

WARM UP2 Min Cardio Choice10 BB Good Mornings10 Elbow Punches10 Strict Presses6 Clean Deadlift6 Upright Row Into… 1 Min Cardio Choice6 BB Kang Squats10 Elbow Punches6 Push Press6 Push Jerk6… Continue reading

April 6, 2025 / W.O.D.