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W.O.D.

03/07/2025 Friday Workout

WARM UP4 SETS:15 Alt. Groiners:15 Tuck-Ups:15 Air Squats:15 Single Unders Into… 2 ROUNDS20 Double Unders or 40 Single Unders10 Ring Rows5 Scap Pull-Ups5 Kip Swings5 Front Squats*5 Push Press* *RND… Continue reading

March 2, 2025 / W.O.D.
03/06/2025 Thursday Workout

WARM UP2 ROUNDS1:00 Cardio Choice #160 Single Unders10 Sit-Ups10 Good Mornings7/7 SA Single DB Sumo Deadlift20 Alt. Shoulder Taps7/7 Split Squats Into… 1-2 ROUNDS (Time Permitting)1:00 Cardio Choice #235 Double… Continue reading

March 2, 2025 / W.O.D.
03/05/2025 Wednesday Workout

WARM UP2 ROUNDS200 M Run10/10 Leg Swings10 Calf Raises10 Tibia Raises10/10 Hip openers and closers Into… 2 ROUNDS500 M Row10 Banded Good Mornings10 Banded Pull Aparts10/10 Banded sword pulls10 Lat… Continue reading

March 2, 2025 / W.O.D.
03/04/2025 Tuesday Workout

WARM UP 1-2 ROUNDS5/5 Moose Antlers:30 Wall Lat Stretch5 Slow/Controlled Pause Kip Swings Into… AMRAP x 6 MINUTES5 Empty Barbell Strict Press5 Burpees Over Barbell5 Tuck-Up + V-Up* *1 Rep… Continue reading

March 2, 2025 / W.O.D.
03/03/2025 Monday Workout

WARM UP 2 ROUNDS8 Bootstrappers10 Elbow Punches8/8 Calf Raises10 Cat Cow Into… 2 ROUNDS8 Air Squats→8 Front Squats10 Barbell Good Mornings→10 Deadlifts8 Step Ups→8 Box Jumps10 Hang Muscle Cleans→10 Hang… Continue reading

March 2, 2025 / W.O.D.
03/02/2025 Sunday Workout

WARM UP1 ROUND1:00 Row/Bike/Ski10 Good Mornings10 Scap Pull Ups10 Shoulder Taps5 Push Up to Pike Into… 1 ROUND1:00 Row/Bike/Ski10 DB Deadlifts10 SeeSaw Rows10 Up-Downs5 Tempo Push-Ups (31X1) Into… 1 ROUND1:00… Continue reading

February 23, 2025 / W.O.D.
03/01/2025 Saturday Workout

WARM UP2 ROUNDS10 WB Deadlifts10 WB Squats10 WB Press10 Step-Up10 Tuck-Up10 Kip Swings Into… 1-2 ROUNDS10 BB RDL10 WB Thruster10 Box Jumps10 Hanging Knee Raise PARTNER WORKOUTIN TEAMS OF 2…… Continue reading

February 23, 2025 / W.O.D.
02/28/2025 Friday Workout

WARM UP4 SETS (:15 @ each MOVT)MOVT 1 – Good MorningsMOVT 2 – Single DB Curl to PressMOVT 3 – Glute Bridge-UpsMOVT 4 – Up-Downs Into… 2 ROUNDS5 Burpees5/5 DB… Continue reading

February 23, 2025 / W.O.D.
02/27/2025 Thursday Workout

WARM UPGENERAL MOBILITY10 Groiners w/ a Twist10 Slow Cat/Cow10 Alt. Hip 90-90s6 Slow Jefferson Curls8 Samson Lunges Into… 2 ROUNDS1:00 EZ Cardio10 Good Mornings→10 Russian KB Swings10 Deadbugs→10 Sit-Ups20 Mountain… Continue reading

February 23, 2025 / W.O.D.
02/26/2025 Wednesday Workout

WARM UP2 ROUNDS10 Toe Touch Jumping Jacks10 Calf to Tib Raises10 Alt Piked Toe Taps10 Scap Push Ups10 Alt Thread the Needle5 Tempo Push Ups Into… 2-3 ROUNDS50 Single Unders… Continue reading

February 23, 2025 / W.O.D.