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W.O.D.

04/10/2025 Thursday Workout

WARM UP2 ROUNDS10 Calf Raises + 10 Tib Raises5 Is + Ys + Ts w/light plates or bodyweight10 Scap Push-Ups5 Scap Pull-Ups w/ Pause Into… 2 ROUNDS5 DB Strict Press→… Continue reading

April 6, 2025 / W.O.D.
04/09/2025 Wednesday Workout

WARM UPAMRAP x 5 MINUTES5 Good Morning10 Air Squats5 Barbell Up and Overs10 Alt. Front Rack Lunges Into… AMRAP x 5 MINUTES5 Up-Downs5 Front Squats10 Alt. Back Rack Lunges10 Sit-Ups… Continue reading

April 6, 2025 / W.O.D.
04/08/2025 Tuesday Workout

WARM UP2 ROUNDS10 Alt. Box Elevated Groiners10 Alt. Wall Ball Around the Worlds10 Calf + Tib Raises10 Cat/ Cows16 Elbow Punches Into… 2 ROUNDS1:00 Cal Row (EZ-MOD PACE)10 Sumo Stance… Continue reading

April 6, 2025 / W.O.D.
04/07/2025 Monday Workout

WARM UP2 ROUNDS10 PVC Pass Throughs5/5 Around the World10 PVC High Pull5 PVC Snatch Balance5 PVC OH Squat 2 ROUNDS10/8 Cal Bike10/10 DB DL8/8 DB High Pull → 8 Alt…. Continue reading

April 6, 2025 / W.O.D.
04/06/2025 Sunday Workout

WARM UP2 ROUNDS1:00 Cardio Choice10 KB DL8 KB Upright Row5/5 KB Press5 Air Squat + 5 Jumping Air Squat5/5 Split Squat:15 Hollow Hold + 10 Hollow Rocks Into… 1-2 ROUNDS10… Continue reading

March 30, 2025 / W.O.D.
04/05/2025 Saturday Workout

WARM UPBAND MOBILITY10-12 Supinated Band Pull-Aparts10-12 Overhead Band Pull-Aparts8/8 Single Arm Banded Upright Rows10-12 Banded Strict Press10-12 Banded Lat Push-Downs10/10 Single Arm Dante Rows Into… 2 ROUNDS10 Ring Rows10 Scap… Continue reading

March 30, 2025 / W.O.D.
04/04/2025 Friday Workout

WARM UP2 ROUNDS5 Shuttle Runs (25ft = 1) or 1 Min Cardio Choice10 Up Downs5 Clean Deadlifts10 Elbow Punches10 Strict Presses 2 ROUNDS3 Shuttle Runs or :30 Cardio Choice10 Toe… Continue reading

March 30, 2025 / W.O.D.
04/03/2025 Thursday Workout

WARM UP2 ROUNDS15 Banded Pull Aparts15 Banded Upright Row15 Banded Bent Over Row:30/:30 Banded Lat Distraction AMRAP x 5 MINUTES:30 Bike20 Single Unders*5 Scap Pull-Ups w/ Pause5 Kip Swings *Switch… Continue reading

March 30, 2025 / W.O.D.
04/02/2025 Wednesday Workout

WARM UP1 ROUND5 Inch Worms w/ Push Up5/5 Groiner w/ Twist5/5 Split Squats10 Arms Only Row10 Legs Only Row Into… 2-3 ROUNDS5 Up-Downs → 5 Burpees10 Alt Lunges:30 Mod Row→… Continue reading

March 30, 2025 / W.O.D.
04/01/2025 Tuesday Workout

WARM UP1-2 ROUNDS10/10 Med. Ball Around the Worlds10 Alt. 90-90 Hip Rotations10 PVC Pass Throughs5/5 Adductor Rock Backs into… 1-2 ROUNDS10 Med. Ball Front Squats5 Empty BB Snatch Deadlifts10 Wall… Continue reading

March 30, 2025 / W.O.D.