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W.O.D.

04/05/2021 Monday Workout

WARMUP 2 ROUNDS 10 Jumping Jacks 8 Up-Downs 6 Groiners Into… 2 ROUNDS 8 PVC Pass Throughs 6 PVC Back Squat* 4 Burpees Over PVC STRENGTH ON A 15:00 RUNNING… Continue reading

April 4, 2021 / W.O.D.
04/04/2021 Sunday Workout

WARM-UP 3 SETS FOR QUALITY 20 Band Pull-Aparts 20 Banded Rows 20 Alt. Groiners 10 Scap Pull-Ups 10 Scap Push-Ups 10 Alt. Cossack Squats BENCHMARK WORKOUT “CINDY” or “MARY” “CINDY”… Continue reading

March 28, 2021 / W.O.D.
04/03/2021 Saturday Workout

WARM-UP AMRAP x 5 MINUTES 100m Row 5/5 Single Arm Ring Rows 10 Alt. Samson Lunge 10 Tuck-Ups EXTENDED WARM-UP EMOM x 6 MINUTES MIN 1 – 8 Plate OH… Continue reading

March 28, 2021 / W.O.D.
04/02/2021 Friday Workout

WARM-UP 2 ROUNDS :30 Bike :30 Jumping Jacks :30 Lunges :30 Shoulder Taps Into… 3 ROUNDS 10 Good Mornings 8 Step-Ups 6 Slow Alt. Bird Dogs NCFIT BENCHMARK WORKOUT “SWEET… Continue reading

March 28, 2021 / W.O.D.
04/01/2021 Thursday Workout

WARM-UP 2 SETS 10 Bootstrappers 10 Alt Groiners 5 Inch Worms + Push-Up Into … 3 SETS 5 Empty BB Strict Press 10 Air Squats* 10 Empty BB Good Mornings… Continue reading

March 28, 2021 / W.O.D.
03/31/2021 Wednesday Workout

WARM-UP 3 ROUNDS 15 Jumping Jacks 10 Scap Pull-Ups 10 Scap Push-Ups 10 Elbow Punches Into… 2 ROUNDS 10 Groiners 8 Air Squats 6 BB Strict Press BENCHMARK WORKOUT “FRAN”… Continue reading

March 28, 2021 / W.O.D.
03/30/2021 Tuesday Workout

WARM-UP 2:00 Row Into… 2 Rounds 5 Bootstrappers 5 Up-Dog to Down-Dog 10/10 Wall Calf Stretch 10ft Heel Walk 10ft Toe Walk 20 Mountain Climbers BENCHMARK WORKOUT “ANNIE” FOR TIME… Continue reading

March 28, 2021 / W.O.D.
03/29/2021 Monday Workout

WARM-UP 2 SETS 10 PVC Pass Thrus 10 PVC Sotts Press in Power Position 10 Scap Push-Ups 10 Scap Pull-Ups Into… 3 SETS 5 BTN Strict Press w/ Empty Bar… Continue reading

March 28, 2021 / W.O.D.
Sunday 03-28-2021 WOD

Warm-Up AMRAP x 5 MINUTES 100m Run 5 Burpee Broad Jumps 10 Russian KB Swings 10 Tempo Goblet Squats (31X1) WHISKEY TANGO FOXTROT FOR TIME* • Run 2 Miles •… Continue reading

March 21, 2021 / W.O.D.
Saturday 03-27-2021 WOD

Warm-Up TABATA BIKE (:20 on /:10 off) 8 Sets — Increasing Effort Into… 10-8-6-4-2 (6:00 Cap) Empty Barbell RDLs Box Step-Overs Push-Ups Workout 5 ROUNDS FOR QUALITY 1:00 Cal Bike… Continue reading

March 21, 2021 / W.O.D.