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W.O.D.

12/27/2024 Friday Workout

WARM UP1 ROUND30 Mountain Climbers25 Bunny Hops20 Shoulder Taps15 Scap Push-Ups10 Glute Bridge Ups10 Box Step Ups Into… 2 ROUNDS6 SL KB RDL + 6 SL SA KB Bent Over… Continue reading

December 22, 2024 / W.O.D.
12/26/2024 Thursday Workout

WARM UPOPTIONAL WARM-UP GAME… PARTNER WARM-UP…AMRAP x 10 MINUTES10 Plank Alt. Med. Ball Rolls*10 Alt. Med. Ball Throws**10 Synchro Sit-Ups30 Double-Unders (Alt: 60 Single-Unders)*** *Both partners facing each other in… Continue reading

December 22, 2024 / W.O.D.
12/25/2024 Wednesday Workout

WARM UP1 ROUND100m Run8 Alt. Step-Ups8 Air Squats8 Alt. DB Deadlifts8 Single DB Strict Press Into… 1-2 ROUNDS (Time Permitting)5 DB Power Cleans5 DB Front Squats5 DB Push Press5 DB… Continue reading

December 22, 2024 / W.O.D.
12/24/2024 Tuesday Workout

WARM UPPARTNER WARM-UP*P1: Row (22-24SPM)P2: 1 ROUND8 Kang Squats8/8 Single Leg Glute Bridge-Ups8 Scap Push-Ups8 Push-Ups Into… P1: Row (24-26+SPM)P2: 1 ROUND8 Barbell RDLs8 Up-Downs8 Barbell Deadlifts8 Burpees *P2 will… Continue reading

December 22, 2024 / W.O.D.
12/23/2024 Monday Workout

WARM UP1:00 Bike Into… 2 ROUNDS10 Air Squats10 PVC Pass Through10 Behind the Neck Strict Press5/5 Around the Worlds5 PVC Snatch Balance10 PVC OH Squat Into… 2 ROUNDS:45 Bike5 Snatch… Continue reading

December 22, 2024 / W.O.D.
12/22/2024 Sunday Workout

WARM UP2 ROUNDS1:00 Row10 Box Step Ups20 Crunches10 Shoulder Taps Into… 2 ROUNDS6 Alt. DB Step Ups*6 Narrow Grip Tricep Push-Ups:10 Support Hold:10 Bottom Dip Hold *Build to workout weight… Continue reading

December 16, 2024 / W.O.D.
12/21/2024 Saturday Workout

WARM UP2 min Jump Rope Practice (SU/DU/DUA) Into-8 min AMRAP5 Inchworms5 Pushups5 KB Swings5 Front Squats1 Snatch to 5 OHS5 Shoulder to Overhead *Start with empty BB or PVC. Increase… Continue reading

December 16, 2024 / W.O.D.
12/20/2024 Friday Workout

WARM UP2 ROUNDS40 Alt. Mountain Climbers10 Scap Push-Ups5/5 Thread the Needle–>10 Arm Haulers10 Good Mornings–>10 KB Deadlifts Into… 2 ROUNDS10 Up-Downs–>10 Burpees10 Russian KB Swings–>10 American KB Swings10 Ring Rows10… Continue reading

December 16, 2024 / W.O.D.
12/19/2024 Thursday Workout

WARM UP2 ROUNDS10 Step-Ups:15/:15 Box-assisted pigeon stretch10 Air Squat5/5 Cossack Squat10 Bootstraps Into 2 ROUNDS10 Box Jumps (increase height second round)10 Jumping Air Squat:30 Squat Hold STRENGTH10-10-10-10Box Back Squats* *Squat… Continue reading

December 16, 2024 / W.O.D.
12/18/2024 Wednesday Workout

WARM UPTABATA (8 ROUNDS – :20 WORK / :10 RESTMVMT 1 – Bike (increase pace by 3-5 RPMs every round)MVMT 2 – Hollow Hold Into… 2-3 ROUNDS10 SLOW Alt. Pike… Continue reading

December 16, 2024 / W.O.D.