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W.O.D.

06/01/2024 Saturday’s Workout

WARMUP AMRAP X 12 MIN1:00 Row30 Mountain Climbers20 Shoulder Taps10/10 Groiner w/Twists10 Cossack Squats5 Inch Worms + Push-Ups10 BB Elbow Punches5 BB OH Press + :10 OH Hold8 Reps of… Continue reading

May 26, 2024 / W.O.D.
05/31/2024 Friday’s Workout

WARMUP 2 ROUNDS10 Good Mornings10 Bird Dogs10 Glute Bridge-Ups10 Alt Step Ups Into… 2 ROUNDS8 Barbell RDL10 Tuck Ups/ V Ups10 Box Jumps8 Kip Swings WORKOUT EVERY 3:00 x 6… Continue reading

May 26, 2024 / W.O.D.
05/30/2024 Thursday’s Workout

WARMUP 3 SETS8 Alt. Lunges8 Scap Pull-Ups4/4 Single Arm Ring Row8 Barbell Strict Press Into… 1-2 SETS8 DB Goblet Alt. Lunges8 Scap Push-Ups4-6 Strict Pull-Ups or 8 Ring Rows8 Barbell… Continue reading

May 26, 2024 / W.O.D.
05/29/2024 Wednesday’s Workout

WARMUP 2 ROUNDS20 Single Unders10 Good Mornings (BB opt.)5 High Hang High Pulls10 Alt. Elbow Punches5 Cat Cows -Quick Rest- 2 ROUNDS10 Single-Single-Doubles10 Clean Deadlifts5 High Hang Muscle Cleans10 Alt…. Continue reading

May 26, 2024 / W.O.D.
05/28/2024 Tuesday’s Workout

WARMUP AMRAP X 10 MIN1:00 Bike10 Up-Downs8/8 Suitcase Deadlifts10 Deadbugs (Banded Optional):20/:20 Suitcase Hold10 Strict Sit-Ups* *Hold arms across chest. WORKOUT AMRAP x 25 MINUTES30/25 Cal Bike20 Sit-Ups10 Up-Downs20/15 Cal… Continue reading

May 26, 2024 / W.O.D.
05/27/2024 Monday’s Workout

WARMUP 1 min Cardio Into… 2-3 SETS FOR QUALITY10 Air Squats5 Scap Push-Ups + 5 Push-Ups3 Scap Pull-Ups + 2 Pull-Ups WORKOUT “MURPH” Partition the pull-ups, push-ups, and squats as… Continue reading

May 26, 2024 / W.O.D.
05/26/2024 Sunday’s Workout

WARMUP EMOM x 5 MINUTES (:40 ON / :20 OFF)MIN 1 – Cardio Choice 1MIN 2 – Static Hold 1MIN 3 – Cardio Choice 2MIN 4 – Static Hold 2MIN… Continue reading

May 19, 2024 / W.O.D.
05/25/2024 Saturday’s Workout

WARMUP MOBILITY FLOW (COACH LED)1 ROUND5 Inch Worm to Up-Dog5/5 Groiners + Twist:30/:30 Child’s Pose5/5 Cat-Cow5/5 Moose Antlers:30 Bottom of the Squat Hold AMRAP X 10 MIN6 Lateral Box Step-Overs8… Continue reading

May 19, 2024 / W.O.D.
05/24/2024 Friday’s Workout

WARMUP 2 ROUNDS5 Cat Cows10 Alt. Bird Dogs15 Vertical Jumps (land in quarter squat)20 Hollow Rocks Into… 2 ROUNDS5 Scap Pull-Ups + 5 Kip Swings10 Empty BB Deadlifts15 Air Squats*20… Continue reading

May 19, 2024 / W.O.D.
05/23/2024 Thursday’s Workout

WARMUP EMOM x 4 MINUTES (COACH LED)Min 1- :20 Arms Only Rowing/ :20 Legs Only RowingMin 2- :20 Lateral Hops/ :20 Forward + Backward HopsMin 3- :40 Full Body RowingMin… Continue reading

May 19, 2024 / W.O.D.