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W.O.D.

01/16/2025 Thursday Workout

WARM UP2 ROUNDS6 Cat Cows6/6 Moose Antlers6 Alt. Samson Lunges6 Pike Push-Ups Into… 2-3 ROUNDS1:00 Cardio Choice5 Tempo Push-Ups (31×1)5/5 Seated Arnold Press10 Alt. Step-Ups WORKOUT3 SETS FOR QUALITY2:00 Cardio… Continue reading

January 12, 2025 / W.O.D.
01/15/2025 Wednesday Workout

WARM UP1 ROUND.4km Bike8 Groiners8 Glute Bridges8 Down Dog to Cobra10 Hamstring Sweeps8 Hip Openers.3km Bike Into 2 ROUNDS (Time Permitting)10 BB RDL8 BB High Pulls6 High Hang Muscle Cleans10… Continue reading

January 12, 2025 / W.O.D.
01/14/2025 Tuesday Workout

WARM UP2 ROUNDS10 Alt. 90-90 Hip Rotations5 Bootstrappers10 Scap Pull-Ups:30 Bottom of Squat Hold (Active Hold!) Into… 2 ROUNDS10 Jump Squats10 Banded Lat Pushdowns10 Kip Swings5 Lunge-Lunge-Squats* *1 Rep =… Continue reading

January 12, 2025 / W.O.D.
01/13/2025 Monday Workout

WARM UP1-2 MOBILITY ROUNDS5 Inchworms w/ Push Up10 Alt Pike Toe Taps5/5 Moose Antlers10 Glute Bridge Raises10 Bird Dogs Into… 3 ROUNDS8 Push Ups→8 Pike Push Up→8 Push Press8 KB… Continue reading

January 12, 2025 / W.O.D.
01/12/2025 Sunday Workout

WARM UP2 ROUNDS100M Jog5/5 Leg Swings Forward + Backward5/5 Leg Swings Side to Side10 Tib + Calve Raises10 Alt Groiners10 Bird Dogs Into… 2 ROUNDS200M Run10 Alt Step Ups→ 8… Continue reading

January 5, 2025 / W.O.D.
01/11/2025 Saturday Workout

WARM UP2 ROUNDS1 min Cardio Choice5 Good Mornings5 Up-Downs5 Push-Ups Into… 2 ROUNDS7 Barbell RDL’s7 Barbell Clean Deadlifts7 Babrell High Pulls7 Barbell Muscle Cleans EXTENDED WARM UPEMOM x 10 MINUTESMIN… Continue reading

January 5, 2025 / W.O.D.
01/10/2025 Friday Workout

WARM UP1 ROUND10 Hops10/10 Single Leg Hops10 Jumping Jacks10 Alt. Childs Pose Lat Stretch10/10 Adductor Rocks10 Alt. Cossack Squats10 Air Squats 2 ROUNDS30 Single Unders → 30 Double Unders10 Elbow… Continue reading

January 5, 2025 / W.O.D.
01/09/2025 Thursday Workout

WARM UPMobility Warm-Up5 Down Dog to Up Dog10 Alt Toe Tap3/3 Groiner with a twist10 Alt Arm Lifts in Child’s Pose3/3 Scorpion Twists5/5 Shin Box 2 ROUNDS1:00 Bike *8 Shoulder… Continue reading

January 5, 2025 / W.O.D.
01/08/2025 Wednesday Workout

WARM UPROWING WARM-UPEMOM x 4 MINUTES:40 Upper Body Only:40 Legs Only:40 Half Slide1:00 Full Stroke Into… 3 Rounds10 Hollow Rocks10 Alt. Supermans10 Scap Pull-Ups10 Ring Rows →5 Strict Pull Ups… Continue reading

January 5, 2025 / W.O.D.
01/07/2025 Tuesday Workout

WARM UP2 ROUNDS5 Cat/Cows5/5 Staggered Stance Good Mornings10 Scap Push-Ups10 Alt. 90-90 Hip Rotations Into… 2 ROUNDS5 Jefferson Curls5/5 Staggered Stance Deadlifts10 Knee Push-Ups10 Air Squats STRENGTHON A 25:00 RUNNING… Continue reading

January 5, 2025 / W.O.D.