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W.O.D.

07/07/2023 Friday’s Workout

WARMUP 10 Banded Upright Rows10 Supinated Band Pull-Aparts10 Overhead Band Pull Aparts10 Alt. Bird Dogs10 Arm Haulers Into… 2 ROUNDS8 Up-Downs8 PVC Pass Thrus8 PVC Scarecrow Snatch8 Burpees8 PVC Behind… Continue reading

July 2, 2023 / W.O.D.
07/06/2023 Thursday’s Workout

WARMUP 1:00 Cardio Choice Into… 2 ROUNDS10 PVC Pass Through5 PVC Push Jerk5/5 DB RDL10 Shoulder Taps Into… 1:00 Cardio Choice Into… 2 ROUNDS5 PVC Hang Muscle Snatch5/5 SA Bent… Continue reading

July 2, 2023 / W.O.D.
07/05/2023 Wednesday’s Workout

WARMUP 2 ROUNDS5 Lunge-Lunge Squats10 Banded Pass Throughs10 Banded W’s10 Banded Overhead Squats* Into… 1-2 ROUNDS (Time Permitting)5/5 KB Suitcase Deadlift + 5 KB Lateral Side Bends*5/5 Single Arm KB… Continue reading

July 2, 2023 / W.O.D.
07/04/2023 Tuesday’s Workout

NO REGULAR CLASSES TODAY! WARMUP EMOM x 6 MINUTES (:45 On / :15 Off)MIN 1 – RowMIN 2 – Up-Down + Box Step-UpMIN 3 – Inchworm + Push-Up WORKOUT “SMALL”… Continue reading

July 2, 2023 / W.O.D.
07/03/2023 Monday’s Workout

WARMUP AMRAP x 5 MINUTES20 Jumping Jacks10 Alt. Groiners5 Empty Barbell Cuban Presses5/5 Barbell RDLs Into… 2-3 ROUNDS10 Empty Barbell Strict Presses5 Air Squats + 5 Squat Jumps20 Mountain Climbers… Continue reading

July 2, 2023 / W.O.D.
07/02/2023 Sunday’s Workout

WARMUP AMRAP x 5 MINUTES5 Wrist Extension Leans*5 Wrist Flexion Leans**10 Scap Push-Ups5/5 Box Step-Ups:20 Dead Hang *Palms face down on the floor with elbows extended. Lean in to stretch… Continue reading

June 25, 2023 / W.O.D.
07/01/2023 Saturday’s Workout

WARMUP AMRAP x 7 MINUTES7/5 Cal Bike7 Good Mornings14 Alt. Lunges7 KB Deadlifts14 Alt. Russian Twists WORKOUT AMRAP x 24 MINUTES40/30 Cal Bike20 Alt. V-Ups20 Russian KB Swings (Athlete Choice)20… Continue reading

June 25, 2023 / W.O.D.
06/30/2023 Friday’s Workout

WARMUP 2:00 EZ Row5/5 Moose Antlers10 Alt. Bird Dogs5/5 Ankle Rotations (Clockwise/ Counter Clockwise)5/5 Staggered Stance Good Mornings10 Alt. Samson Lunges Into… AMRAP x 5 MINUTES16 Lateral Hops (Over BB… Continue reading

June 25, 2023 / W.O.D.
06/29/2023 Thursday’s Workout

WARMUP FOR QUALITY1:00 Cardio20 Plate Hops*20 Alt. Plank Plate Taps**10/10 Plate Staggered Stance Deadlift10/10 Plate Around the World1:00 Cardio20 Plate Hops20 Plate OH Press20 Plate Bent Over Row20 Plate Ground… Continue reading

June 25, 2023 / W.O.D.
06/28/2023 Wednesday’s Workout

WARMUP 1-2 ROUNDS5 Kang Squats10 Banded Pull Aparts5/5 Moose Antlers10 Banded Pass Throughs Into… AMRAP x 6 MINUTES20 Alt. High Knees10 Air Squats20 Alt. Butt Kickers10 Banded Overhead Squats30 sec… Continue reading

June 25, 2023 / W.O.D.