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W.O.D.

05/01/2025 Thursday Workout

WARMUP1-2 ROUNDS5 Jefferson Curls5 Burpee Broad Jumps5/5 Single Leg RDLs into… AMRAP x 6 MINUTES:30 Row10 Vertical Jumps5/5 KB Suitcase Deadlifts WORKOUTAMRAP x 20 MINUTES40/30 Cal Row30 Box Jumps (24/20)200m… Continue reading

April 27, 2025 / W.O.D.
04/30/2025 Wednesday Workout

WARM UP1 ROUND5 Up Dog Down Dogs10 Groiners10 Elbow Punches10 Scap Pull-Ups Into… 1 ROUND8 Good Mornings8 Cossack Squats8 Hang Muscle Cleans8 Ring Rows Into… 1 ROUND6 Clean Deadlifts6 Narrow… Continue reading

April 27, 2025 / W.O.D.
04/29/2025 Tuesday Workout

WARMUP2 ROUNDS1:00 Bike10 Up-Downs5 Push Up To Down Dog10 Alt Shoulder Taps10 Bird Dog→ 10 Deadbugs Into… 2 ROUNDS:30 Hard Bike5 Burpees5 Tempo Push-Ups (31X1)*10 Straight Leg Sit Ups→10 Sit… Continue reading

April 27, 2025 / W.O.D.
04/28/2025 Monday Workout

WARMUP2 ROUNDS10 PVC Pass Throughs10 Behind the Neck Strict Press5/5 Plate Around the Worlds10 Air Squat20 Single Unders Into… 2 ROUNDS8 PVC Snatch Deadlift8 High Hang High Pull8 High Hang… Continue reading

April 27, 2025 / W.O.D.
04/27/2025 Sunday Workout

WARM UPGENERAL MOBILITY10 Thread the Needle8 Samson Lunges5 Up to Down Dog10 Slow Arm Haulers1:30 Mod Bike Into… 2 ROUNDS10 DB Hammer Curls → Supinated(RD2)10 Straight Leg Sit-Ups → Butterfly(RD2)10… Continue reading

April 20, 2025 / W.O.D.
04/26/2025 Saturday Workout

WARM UPAMRAP x 7 MINUTES8/6 Cal Row8 Up-Downs*8 Alt. Step-Ups*100m Run or 1 min Cardio *Complete 5 Burpees / 5 Box Jumps halfway through AMRAP. PARTNER WORKOUTIN TEAMS OF 2…… Continue reading

April 20, 2025 / W.O.D.
04/25/2025 Friday Workout

WARM UP1-2 ROUNDS10 Alt. 90-90 Rotations5/5 Med. Ball Around the Worlds10 Alt. Med. Ball Plank Rolls10 Med. Ball Hamstring Curls Into… 1-2 ROUNDS10 Alt. Elbow Punches10 Air Squats to Med…. Continue reading

April 20, 2025 / W.O.D.
04/24/2025 Thursday Workout

WARM UP3 ROUNDS1:00 Cardio30 Single Unders→ 15 Double Unders /Cross Over Singles8 Ring Rows6 Push Up to Pike WORKOUTEMOM x 24 MINUTESMIN 1 – :45 Cardio Choice 1MIN 2 –… Continue reading

April 20, 2025 / W.O.D.
04/23/2025 Wednesday Workout

WARM UPMOBILITY ROUND5 Inchworm w/ Push Up10 Piked Toe Taps5/5 Moose Antlers10 Air Squats10 PVC Pass Throughs10 PVC OH Squats Into… 2 ROUNDS8 Snatch Grip BB RDL →8 Snatch Deadlift6/6… Continue reading

April 20, 2025 / W.O.D.
04/22/2025 Tuesday Workout

WARM UPAMRAP x 4 MINUTES:30 Bike (Easy Pace)4 Lunge-Lunge-Squat w/PVC*4 Vertical Jumps Into… AMRAP x 4 MINUTES:30 Bike (Hard Pace)4/4 Staggered Squats4 PVC Front Squat or Overhead Squat (:02 pause… Continue reading

April 20, 2025 / W.O.D.