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W.O.D.

03/20/2025 Thursday Workout

WARM UPMOBILITY ROUND10 Groiners w/ Twist10 Cat Cows20 Thread the Needle10 Alt. Scorpions 2 ROUNDS ON TEAMS*1:00 Row1:00 Plank1:00 Wall Sit*P1 starts on Row, P2 starts on the Plank, P3… Continue reading

March 16, 2025 / W.O.D.
03/19/2025 Wednesday Workout

WARM UP1 ROUND10 Up-Downs10 Scap Push-Ups10 Alt. Shoulder Taps10 Scap Ring Rows or Scap Pull-Ups10 Ring Rows10 Knee raises Into… 2 ROUNDS5 SLOW Knee Push-Ups5 Push-Ups5/5 Hand Over Hand Ring… Continue reading

March 16, 2025 / W.O.D.
03/18/2025 Tuesday Workout

WARM UPMOBILITY2 ROUNDS10 Elbow Punches:30 Tricep Smash (on BB or Rig)10 Groiners w/ Twist5/5 Moose Antlers Into… 2 ROUNDS1 min Bike10 Tib Raises10 Elevated Calf Raises w/hold in bottom stretch… Continue reading

March 16, 2025 / W.O.D.
03/17/2025 Monday Workout

WARM UP2 ROUNDS10 Good Mornings8 Up-Downs8 Low Box Jumps10 Air Squats 2 ROUNDS8 BB RDLS → 8 Deadlifts6 Burpees → 6 Burpee Box Jumps6 Higher Box Jumps10 WB Thrusters →… Continue reading

March 16, 2025 / W.O.D.
03/16/2025 Sunday Workout

WARM UPROWING WARM-UPEMOM x 4:00MIN 1 – :40 LEGS ONLY ROWMIN 2 – :40 UPPER ONLY ROWMIN 3 – :40 HALF-SLIDE ROWMIN 4 – :40 FULL ROWING STROKE Then Into…… Continue reading

March 9, 2025 / W.O.D.
03/15/2025 Saturday Workout

WARM UP400m Row Into… 2 ROUNDS8 Tuck Ups→ 8 V Ups10 PVC Pass Through8 Kip Swings→6 Kipping Knee Raises8 Snatch DL→ 8 Hang Muscle Snatches Into… 400m Row PARTNER WORKOUTIN… Continue reading

March 9, 2025 / W.O.D.
03/14/2025 Friday Workout

WARM UP1 SET:45 Mountain Climbers:45 Glute Bridge-Ups:45 Inchworm Push-Ups:45 Good Mornings Into… 2 ROUNDS7 Deadlifts5 Hang Power Cleans*5 Hang Power Snatches*2 Half Wall Walks* *RND 2 Complete 5 Power Cleans,… Continue reading

March 9, 2025 / W.O.D.
03/13/2025 Thursday Workout

WARM UP2 min Cardio Choice Into… 2 ROUNDS10 DB Pullover Alt. Deadbugs10 Air Squats to Med. Ball10 Push Press to Target10/10 Split Squats10 Scap Push-Ups Into… 2 min Cardio Choice… Continue reading

March 9, 2025 / W.O.D.
03/12/2025 Wednesday Workout

WARM UPEMOM x 6 MINUTES (:40 ON / :20 OFF)MIN 1 – Bootstrap SquatsMIN 2 – Good MorningMIN 3 – Cossack SquatsMIN 4 – Alt. Box Step-UpsMIN 5 – Box… Continue reading

March 9, 2025 / W.O.D.
03/11/2025 Tuesday Workout

WARM UP2 ROUNDS1:00 Bike (1st – legs only; 2nd – arms only)10 Banded Pull Aparts10/10 Banded sword pulls10 Lat Push Down10/10 Dante Row10 Face Pulls INTO 2 ROUNDS1:00 Bike10 Air… Continue reading

March 9, 2025 / W.O.D.