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W.O.D.

02/05/2025 Wednesday Workout

WARM UPMOBILITY ROUND10 Groiners10 Boot Strappers10 Good Mornings:30 Deadhang 1 ROUND40 Line Hops (20 Lateral, 20 Forwards and Backwards)10/10 DB Deadlifts10 Scap Pull Ups:15 Top of Ring Support Into… 2… Continue reading

February 2, 2025 / W.O.D.
02/04/2025 Tuesday Workout

WARM UP1 ROUND MOBILITY10 Alt. 90/90 Hip Rotations5/5 Adductor Rocks10 Kang Squats:30 Bottom of Air Squat Hold Into… 2-3 ROUNDS100m Row5/5 Split Squat10 Alt. Elbow Punches5 Empty Barbell Tempo Fronts… Continue reading

February 2, 2025 / W.O.D.
02/03/2025 Monday Workout

WARM UP2 ROUNDS50 Single Unders10 BW GM10 Hand Over Hand Ring Rows6 Inchworm + Push-Up 2 ROUNDS30 Single-Single-Doubles→25 Double Unders10 KB DL→10 Russian KB Swings10 Strict Knee Raise→6 Knees to… Continue reading

February 2, 2025 / W.O.D.
02/02/2025 Sunday Workout

WARMUPMOBILITY FLOW5 Inch Worm to Down Dog5/5 Groiner With a Twist5/5 Scorpion Twist10 Alt Arm Lifts in Child’s pose10 Alt Plank to Toe Tap Into… 2-3 ROUNDS1:00 Cardio10 Alt Lunges… Continue reading

January 26, 2025 / W.O.D.
02/01/2025 Saturday Workout

WARMUPEMOM x 6 MINUTES (:45 ON / :15 OFF)MIN 1 – Row (Arms Only)MIN 2 – Good MorningsMIN 3 – Row (Legs + Hip Only)MIN 4 – Pike Elephant WalksMIN… Continue reading

January 26, 2025 / W.O.D.
01/31/2025 Friday Workout

WARMUPMOBILITY ROUND10 Groiners8 Cat Cow10 Boot Strappers8 Thread the Needle 3 ROUNDS10 Wall Ball Front Squats→8 Wall Balls→6 Tempo Front Squats (21X1)10 Scap Pull Ups→8 Ring Rows →10 Kip Swings20… Continue reading

January 26, 2025 / W.O.D.
01/30/2025 Thursday Workout

WARMUPBOUNDING PRIMER1 ROUND12 Front to Back Line Hops12 Side to Side Line Hops10 Right/Left Single Leg Hops5 Max Vertical Jumps Into… 2 ROUNDS8 Low Box Jumps→8 High Box Jumps10 BW… Continue reading

January 26, 2025 / W.O.D.
01/29/2025 Wednesday Workout

WARM UPMOBILITY ROUND5 Up Dog to Down Dog6 90/90 Hip Rotations:30 Forward Fold:30 Quad Stretch Into… 2 ROUNDS4 Push Up to Down Dog4/4 Moose Antler8 Tuck Ups/V Ups8 DB Strict… Continue reading

January 26, 2025 / W.O.D.
01/28/2025 Tuesday Workout

WARM UP2 ROUNDS5 Jefferson Curls5/5 Sciatic Nerve Flosses10 PVC Banded Deadlifts1:00 EZ Bike Into… 2 ROUNDS5/5 Staggered Stance Good Mornings→ 5/5 Staggered Stance BB Deadlifts5 Cat/Cows5 Empty Barbell RDLs:30 Bike… Continue reading

January 26, 2025 / W.O.D.
01/27/2025 Monday Workout

WARM UP1 Min Cardio Choice Into… 1 ROUND10 Shoulder Taps10 Scap Push-Ups or :10 Handstand Hold10 Ring Rows10 Scap Pull-Ups10 Alt. Samson Lunges10 Cossack Squat 2 ROUNDS5 Kip Swings5 Push-Up… Continue reading

January 26, 2025 / W.O.D.