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W.O.D.

10/24/2021 Sunday Workout

WARMUP ON A 7:00 RUNNING CLOCK FOR QUALITY 500/400m Row 1:00 Plank 5 Inchworms 5 Push-Up to Pike 10 DBL DB Deadlifts 5/5 Single DB Snatch (:02 Pause at the… Continue reading

October 17, 2021 / W.O.D.
10/23/2021 Saturday Workout

WARMUP AMRAP x 5 MINUTES :30 Jump Rope 5/5 Cossack Squat 10 Wall Ball Front Squat AMRAP x 5 MINUTES :30 DU Attempts 5 Kang Squats 10 Wall Ball Thrusters… Continue reading

October 17, 2021 / W.O.D.
10/22/2021 Friday Workout

WARMUP 3 ROUNDS 10 Up-Downs 5 BB Deadlift 5 BB Hang Muscle Clean + OH Press 5 False Grip Ring Rows SKILL 3-4 SETS 3 Unbroken Ring Muscle-Ups -Rest as… Continue reading

October 17, 2021 / W.O.D.
10/21/2021 Thursday Workout

WARMUP FOR TIME (10:00 Cap) 1:00 Bike (EZ Pace) 8/8 Lateral Box Step Ups 10 Samson Lunges + Twist 30 Mountain Climbers -Into- 1:00 Bike (Mod Pace) 8/8 Transverse Step… Continue reading

October 17, 2021 / W.O.D.
10/20/2021 Wednesday Workout

WARMUP 3 SETS (7:00 HARD CAP) 200m Row 7 Up-Downs 7 Barbell Deadlifts 7 Jumping Kip Swings 7 Banded Pull Aparts SKILL ON A 10:00 RUNNING CLOCK… 2 SETS FOR… Continue reading

October 17, 2021 / W.O.D.
10/19/2021 Tuesday Workout

WARMUP 4 SETS (10:00 CAP) 30 Single Unders 8 Lunge + Lunge + Air Squat :30 Active Hang 5/5 Single Arm Ring Row 10 Slow Tuck-Ups WORKOUT EMOM x 20… Continue reading

October 17, 2021 / W.O.D.
10/18/2021 Monday Workout

WARMUP 2 SETS… :45 Row for Cals (Mod Pace) 10 Alt. Long Reverse Lunges w/ PVC Pass 10 Behind Neck Wide-Grip Presses 10 BTN Elbow Punches :15 Wide Grip OH… Continue reading

October 17, 2021 / W.O.D.
10/17/2021 Sunday Workout

WARMUP AMRAP x 5 MINUTES 12/10 Cal Bike 10 Broad Jumps 8 Barbell RDL STRENGTH EVERY 2:00 x 5 SETS 2 Deadlift + 2 Hang Power Cleans *Start Moderate, build… Continue reading

October 10, 2021 / W.O.D.
10/16/2021 Saturday Workout

WARMUP LINE DRILLS Tabata Style (x2 Each) Walking Knee Hug Walking Quad Stretch Butt Kickers High Knees Power Skip Immediately Into… 3 SETS 20 Band Pull-Aparts 20 Band Upright Rows… Continue reading

October 10, 2021 / W.O.D.
10/15/2021 Friday Workout

WARMUP AMRAP x 8 MINUTES 6 Barbell Strict Presses 8 Russian Kettlebell Swings 10 Box Step Ups *At 4:00, swap movements to Push Press, American Kettlebell Swings & Box Jumps… Continue reading

October 10, 2021 / W.O.D.