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W.O.D.

02/22/2024 Thursday’s Workout

WARMUP 2 ROUNDS50’ Side Shuffle (25’ Down/Back)50’ Bear Crawl (25’ Down/Back)12 Alt. Lunges5 KB Jefferson Curls5 Cat Cows Into… 2 ROUNDS25′ Forward Jog25’ Reverse Jog25’ Karaoke10 KB Deadlifts5 Russian KBS6… Continue reading

February 17, 2024 / W.O.D.
02/21/2024 Wednesday’s Workout

WARMUP AMRAP x 10 MINUTES 20 Single Unders (2nd round DU/DUA) 5 Hang Muscle Clean 5 Push-Ups 5 Ring Rows 5 Scap Pullups 5 Strict Press (2nd round Push Press)… Continue reading

February 17, 2024 / W.O.D.
02/20/2024 Tuesday’s Workout

WARMUP 3 ROUNDS12 Scap Push-Ups6 Tempo Push-Ups (1111)12 Alt Groiners6 Tempo Air Squats (1211) Into… 2-3 ROUNDS (Coach Led)7 Barbell RDLs7 Barbell Deadlifts7 Barbell High Pulls7 Hang Muscle Cleans STRENGTH… Continue reading

February 17, 2024 / W.O.D.
02/19/2024 Monday’s Workout

WARMUP ROW :20 Arms Only :20 Legs Only :20 Legs/Body Only 2 min Full Row Into… 2 ROUNDS 6/4 Cal. Legs Only Bike 6/4 Cal. Arms Only Bike 6/4 Cal…. Continue reading

February 17, 2024 / W.O.D.
02/18/2024 Sunday’s Workout

WARMUP MOBILITY (3:00 CAP)8/8 Wrist Circles8 Cat Cows8 Wide Leg Inchworm + Push-Up8 Alt. Samson Lunge Into.. GENERAL WARM-UPAMRAP x 5 MINUTES25’/25’ DB Suitcase Carry8 DB Sumo Stance RDL8 DB… Continue reading

February 11, 2024 / W.O.D.
02/17/2024 Saturday’s Workout

WARMUP PARTNER WARM-UP OPTIONAMRAP x 5 MINUTESP1: Bike (EZ Pace)P2: 4 Alt. Lunges + 6 SB Deadlifts + 8 Up-Downs* *Once P2 has completed a full round switch w/ P1…. Continue reading

February 11, 2024 / W.O.D.
02/16/2024 Friday’s Workout

WARMUP 3 min Row (increase intensity each minute) into… 2 Rounds10 Alt. Step-Ups5 Vertical Tuck Jumps5 Box Jumps10 Empty Barbell Deadlifts5 Empty Barbell Upright Rows10 Alt. Elbow Punches STRENGTH EVERY… Continue reading

February 11, 2024 / W.O.D.
02/15/2024 Thursday’s Workout

WARMUP 10 min AMRAP10 KB Deadlifts10 Alt. Lunges:20/:20 Single KB Suitcase Hold10 Alt. Dead Bugs10 KB Bent Over Rows:20/:20 Single KB FR Hold10 Sit-Ups WORKOUT EMOM x 20 MINUTESMIN 1… Continue reading

February 11, 2024 / W.O.D.
02/14/2024 Wednesday’s Workout

WARMUP 2 min Row – increase pace every 30 sec 5 min AMRAP20 jumping jacks15 squats10 V-sits5 Burpee broad jumps 2 min rest 5 min AMRAP (Coach Led)Empty BB5 High… Continue reading

February 11, 2024 / W.O.D.
02/13/2024 Tuesday’s Workout

WARMUP 10 min AMRAP15 Toe Touch Jumping Jacks5 Scap Push-Ups + 10 Shoulder Taps10 Glute Bridge-Ups5 Jefferson Curls5/5 Single Leg RDL’s5 Inchworm Pushups SKILL EMOM x 5 MINUTESChoose an Option…… Continue reading

February 11, 2024 / W.O.D.