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W.O.D.

06/21/2024 Friday’s Workout

WARMUP 2 ROUNDS20 Jumping Jacks15 Banded Pull-Aparts10 Banded Good Mornings10 Scap Pull-Ups Into… 2 ROUNDS10 Superman Rocks10 Hollow Rocks10 BB Good Morning10 Kip Swings (Short & Tight)10 Slow Ring Rows… Continue reading

June 16, 2024 / W.O.D.
06/20/2024 Thursday’s Workout

WARMUP 2 ROUNDS1:00 Cardio Choice 110 Alt. Deadbugs1:00 Cardio Choice 210 Up-Downs into… 2 ROUNDS6/6 Slow BW Turkish Sit-Ups6/6 Slow BW Reverse Lunges6/6 Slow SA Strict Press (DB or KB)10… Continue reading

June 16, 2024 / W.O.D.
06/19/2024 Wednesday’s Workout

WARMUP AMRAP X 10 MIN1 min Cardio Choice10 Figure 4’s10 Alt. Samson Lunges10 Scap Push-Ups10 Alt. Leg Swings10/10 Split Squats10 Tempo Push-Ups (31X1)10 Alt. Knee to Chest Steps10 Walking Lunges10… Continue reading

June 16, 2024 / W.O.D.
06/18/2024 Tuesday’s Workout

WARMUP AMRAP X 8 MIN6 Alt. 90-90 Hip Rotations6 Air Squats to Med. Ball6 Scap Pull-Ups + 6 Kip Swings12 Alt. Step Overs6 Cat/Cows6 Med. Ball Thrusters10 Wall Balls6 Toes… Continue reading

June 16, 2024 / W.O.D.
06/17/2024 Monday’s Workout

WARMUP 2 ROUNDS:45 Bike (1st Round – Arms only // 2nd Round – Legs only)10 Scap Push-Ups5/5 Moose Antlers5 Tall Jumps5 Tall Drops* Into… 2 ROUNDS:45 Bike (Arms + Legs)5… Continue reading

June 16, 2024 / W.O.D.
06/16/2024 Sunday’s Workout

WARMUP 2 ROUNDS8 Slow KB Deadlift8 KB Upright Rows8 Up-Downs8 Tuck-Up or V-Up8 Kip Swings Into… 2 ROUNDS5 Burpees5 Kipping Knee Raise10 American KB Swings WORKOUT 2 SETSAMRAP x 10… Continue reading

June 9, 2024 / W.O.D.
06/15/2024 Saturday’s Workout

WARMUP LINE DRILL WARM-UP*Alt. Knee Hug StretchAlt. Hamstring SweepToe WalkHeel WalkKaraoke*25ft out and back / each Into… 3 ROUNDS:30 Cardio Choice4 Alt. Groiner w/ Thoracic Twist4 “Slow” Air Squats +… Continue reading

June 9, 2024 / W.O.D.
06/14/2024 Friday’s Workout

WARMUP :30 Single Unders10 PVC Pass Thrus10 Snatch Grip PVC RDLs10 Pike Shoulder Taps6 Push-Ups to Pike Into… 2 ROUNDS:30 Double or Single Under Practice7 Snatch Grip Deadlifts*7 Snatch Grip… Continue reading

June 9, 2024 / W.O.D.
06/13/2024 Thursday’s Workout

WARMUP 2 ROUNDS1:00 Cardio Choice 15 Inch Worms10 Alt. Dead Bugs5 DBL KB/DB Deadlifts:30 Farmers Hold Into… 2 ROUNDS1:00 Cardio Choice 25 Up-Downs10 Sit-Ups5 DBL KB/DB Hang Cleans:30 Front Rack… Continue reading

June 9, 2024 / W.O.D.
06/12/2024 Wednesday’s Workout

WARMUP 1 MOBILITY ROUND10 Cat Cows20 Alt. Shoulder Taps10/10 Lateral Monster Walks10 Alt. Cossack Squats5 Push-Up to Pike w/ Pause in Pike Into… 2 ROUNDS10 Alt. SL Med Ball RDL10… Continue reading

June 9, 2024 / W.O.D.