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W.O.D.

01/06/2025 Monday Workout

WARM UPAMRAP x 8 MINUTES*.6 km Bike6 Inch Worms10 Bird Dogs6 Barbell Strict Press *Athletes should increase their pace every round. STRENGTHON A 12:00 RUNNING CLOCK…Build to a Moderate-Heavy of… Continue reading

January 5, 2025 / W.O.D.
01/05/2025 Sunday Workout

WARM UP1 ROUNDJog Shuttle RunHigh KneesButt KickersSide Shuffle x2Shuttle Run x 2 Into… 2 ROUNDS10 KB Deadlift10 Alt Tuck-ups:30 Plank:30 Hollow Hold Into… 1 ROUND2 Shuttle Runs10 Alt V-Ups10 RKBS:20/:20… Continue reading

December 29, 2024 / W.O.D.
01/04/2025 Saturday Workout

WARM UP2 ROUNDS2:00 Row→1:00 Row10 Bootstrappers→10 Air Squats5/5 Wall Ball Around the World→10 Wall Ball Push Press to Target*10 Good Mornings→10/10 Single Leg Glute Bridge Ups Into… 1 ROUND500/400m Row10… Continue reading

December 29, 2024 / W.O.D.
01/03/2025 Friday Workout

WARM UPMOBILITY ROUND12 Toe Touch Jumping Jacks12 Alt Plank to Pike Toe Taps12 Alt Groiner W/ Twist12 Good Mornings12 Alt Scorpion Twists Into… 2-3 ROUNDS7 Snatch Grip RDL7 Elbow Punches7… Continue reading

December 29, 2024 / W.O.D.
01/02/2025 Thursday Workout

WARM UP1 min Bike Into… 2 ROUNDS8 Scap Pull-Ups →8 Kip Swings8 Alt. Lunges:30 Plank Hold→:30 Dead Hang Hold8 Hanging Lat Pressdowns8 Alt. Step-Ups→8 Box Jumps:15 Chin Over the Bar… Continue reading

December 29, 2024 / W.O.D.
01/01/2025 Wednesday Workout

WARM UP1 ROUND400m Run10 Bodyweight Good Morning5 Inch Worms10 Lateral Hops Over Bar*10/10 Adductor Rocks10 Alt. Child’s Pose Lat Stretch10 Alt. Cossack Squat5 Broad Jumps into… 2 ROUNDS6 Up-Downs Over… Continue reading

December 29, 2024 / W.O.D.
12/31/2024 Tuesday Workout

WARMUP2 ROUNDS8 Alt. 90-90 Hip Rotations4/4 Moose Antlers8 Calf + Tib Raises8 Scap Pull-Ups Into… 2 ROUNDS4 Air Squats + 4 Jump Squats8 Empty Barbell Strict Presses24 Single-Unders or Double-Unders8… Continue reading

December 29, 2024 / W.O.D.
12/30/2024 Monday Workout

WARM UP2 ROUNDS10/10 Front to Back Leg Swings→10/10 Side to Side Leg Swings200m Bike→100m Bike10 Box Step-Ups→8 KB Goblet Box Step-Ups10 Deadbugs→10 Sit-Ups12 Scap Push-ups→6 Hand Release Push Ups8 Up-Downs→6… Continue reading

December 29, 2024 / W.O.D.
12/29/2024 Sunday Workout

WARM UP1 ROUND400m Run25’ High Knees25’ Butt Kickers25’ Figure 4 Stretch25’ Walking Hamstring Stretch200m Run Into… 1 ROUND10 Goodmornings8 Push Up to Pike1:00 Farmer Hold Into… 10 Burpees8 DB Strict… Continue reading

December 22, 2024 / W.O.D.
12/28/2024 Saturday Workout

WARM UP1:00 EZ Bike Into 1 ROUND5 Up/Down Dog8 Groiners5 Bootstrappers10 Scap Pull-Ups :45 Mod Bike Into 1 ROUND12 Air Squats10 Elbow Punches5 Hang Muscle Cleans5 Hang Power Cleans10 Kip… Continue reading

December 22, 2024 / W.O.D.