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W.O.D.

02/15/2025 Saturday Workout

WARM UPMOBILITY ROUND30 Crossbody Mountain Climbers5 Jefferson Curls10/10 Single Leg Hops3/3 Scorpion Stretch8 Groiners w/ Twist Into… 2 ROUNDS25’ Bunny Hops/Bounds→50 Singles/ 35 Doubles5 Clean Deadlifts→10 Hang Muscle Cleans10’/10’ Single… Continue reading

February 9, 2025 / W.O.D.
02/14/2025 Friday Workout

WARM UP2 ROUNDS12 Toes Touch Jumping Jacks10 Alt. Lunges10 Ring Rows8 Air Squats w/ :01 Pause at Bottom Into… 1-2 ROUNDS (TIME PERMITTING)12 Alt. Elbow Punches10 Barbell Front Squats8 Barbell… Continue reading

February 9, 2025 / W.O.D.
02/13/2025 Thursday Workout

WARM UPEMOM x 10 MINUTESMIN 1 – 10 Scap Pull-ups + :15 Bar HangMIN 2 – 10 Glute Bridge + :15 HoldMIN 3 – 10/10 Split Squats*MIN 4 – 10-12… Continue reading

February 9, 2025 / W.O.D.
02/12/2025 Wednesday Workout

WARM UPDYNAMIC MOBILITY5 Inchworm to Up/Down Dog10 Groiner with a Twist10 Scap Push-Ups5 BB Jefferson Curls AMRAP x 6 Minutes10 Barbell Good Mornings*10 Bird Dogs10 Glute Bridge-Ups8 Slow Pike Shoulder… Continue reading

February 9, 2025 / W.O.D.
02/11/2025 Tuesday Workout

WARM UPAMRAP x 6 MINUTES6/5 Cal Bike50 Singles→25 Double Unders6 Tuck Ups10 Kip Swings WORKOUTAMRAP x 20 MINUTES100 Double Unders30/25 Cal Bike20 Toes to Bar (Score is Rounds + Reps)… Continue reading

February 9, 2025 / W.O.D.
02/10/2025 Monday Workout

WARM UP1 min Cardio Choice Into… 2 ROUNDS8 Shoulder Taps + Down Dog8 Alt. DB Deadlifts8 Vertical Jumps Into… 2 ROUNDS8 Inchworm Push Ups8/8 Single Arm DB Push Press8 Half… Continue reading

February 9, 2025 / W.O.D.
02/09/2025 Sunday Workout

WARM UP400m Run Into… 2 ROUNDS20 Banded Pull-Aparts5 Banded Cat Cows20 Shoulder Taps5 Push-Ups20 Crunches10/10 Split Squats WORKOUTAMRAP x 25 MINUTES800m Run40 Sit-Ups40 Walking Lunges20 Up-Downs20 Dips* *RIng, Bar, or… Continue reading

February 2, 2025 / W.O.D.
02/08/2025 Saturday Workout

WARM UP2 ROUNDS20 Bunny Hops10/10 Single Leg Hops5/5 Moose Antlers5/5 Side Plank Rotations Into… 2 ROUNDS10 Box Jumps10 Empty Barbell Strict Press5 Scap Pull-Ups + 5 Kip Swings10 Ring Rows… Continue reading

February 2, 2025 / W.O.D.
02/07/2025 Friday Workout

WARM UP1 ROUND1:00 Row (Focus on Long Pull)10 Good Mornings10 Air Squats10 Down Dog to Up Dog10 Alt Arm Raises in Child’s Pose Into… 2 ROUNDS8/10 Cal Row (Faster Pace)10… Continue reading

February 2, 2025 / W.O.D.
02/06/2025 Thursday Workout

WARM UP1 MOBILITY ROUND5 Inchworm + Push Up5/5 Moose Antlers10 Calf + Tib Raises Into… AMRAP x 5 MINUTES5 Cal Bike5 Tuck-Ups/V-Ups*5 Up-Downs**5 Kip Swings At halfway point, swap movements… Continue reading

February 2, 2025 / W.O.D.