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W.O.D.

08/26/2022 Friday’s Workout

WARMUP 2 ROUNDS7 Up Downs7 MB Front Squats7 Scap Pull Ups INTO… 2 ROUNDS7 Up Downs to Target7 MB Thrusters7 Kip Swings INTO… 2 ROUNDS7 Up Downs Over Barbell7 Wall… Continue reading

August 20, 2022 / W.O.D.
08/25/2022 Thursday’s Workout

WARMUP 1:00 Cal Bike INTO… AMRAP x 6 MINUTES5 Barbell Clean Deadlifts5 Barbell Upright Rows5 Barbell High Hang Muscle Cleans5/5 Lateral Box Step Ups EXTENDED WARMUP 3 SETS*1 Clean Pull+2… Continue reading

August 20, 2022 / W.O.D.
08/24/2022 Wednesday’s Workout

WARMUP 3 SETS10 Alt Lunges w/ Twist8 Alt Deep Side Lunges10 Jumping Air Squat*8 Russian KB Swing30 sec Bike or Row *Controlled Squat down then light jump that extends the… Continue reading

August 20, 2022 / W.O.D.
08/23/2022 Tuesday’s Workout

WARMUP 2 ROUNDS1:00 Row1 Push-Up + 2 Alt. Groiners5 Scap Pull-Ups10 Banded Lat Pull Downs INTO… 2 ROUNDS1:30 Row5 Burpees5 Banded Pull Aparts10/10 Single Arm Banded Lat Pull Downs STRENGTH… Continue reading

August 20, 2022 / W.O.D.
08/22/2022 Monday’s Workout

WARMUP 1 ROUND10 Calf Raises20 Plate Hops5/5 Single Leg Good Mornings INTO… 3 ROUNDS20 Single Unders*5/5 Single Arm DB Strict Press10 Alt. Deadbugs5/5 Single Leg RDL *2nd Round: 20 Backwards… Continue reading

August 20, 2022 / W.O.D.
08/21/2022 Sunday’s Workout

WARMUP 1:00 EZ Bike10 Alt. Step-Ups8 Air Squats6 Ring Rows INTO… :45 MOD Bike5/5 Single Leg Step-Ups8 Med Ball Front Squats6 Scap Pull-Ups INTO… :30 FAST Bike10 Box Jumps8 Med… Continue reading

August 14, 2022 / W.O.D.
08/20/2022 Saturday’s Workout

WARMUP 2 ROUNDS (7:00 CAP)10 Slow Scap Push-ups20 Alt. Shoulder Taps20 Plate Hops15 Banded Good Mornings INTO…. 1 ROUND10 Alt. Groiners5 Up-Downs5 Tempo Push-ups @ 32X1 (option to use knees… Continue reading

August 14, 2022 / W.O.D.
08/19/2022 Friday’s Workout

WARMUP AMRAP x 7 MINUTES150/100 Row5/5 Moose Antlers5 Empty Barbell Cuban Presses:30 Empty Barbell Front Rack Hold STRENGTH Shoulder Press for load:6-6-6* Reps of 1+1/2 Strict Press** WORKOUT 5 SETS*… Continue reading

August 14, 2022 / W.O.D.
08/18/2022 Thursday’s Workout

WARMUP 25’ LINE DRILLS (3:00 MAX)Samson LungesToy SoldiersKnee HugsQuad PullsToe WalksHeel WalksButt KickersHigh Knees INTO… AMRAP x 3 MINUTES10 Alt. Plank Shoulder Taps8 Alt. Lunges5 Sit-ups WORKOUT 2 ROUNDS FOR… Continue reading

August 14, 2022 / W.O.D.
08/17/2022 Wednesday’s Workout

WARMUP 1:00 EZ Bike:30 Mod-Hard Bike*:30 EZ Bike Into… 2 SETS (empty barbell)5 Pike to Push-Ups5 Up-Down Over Bar5 High Hang Muscle Cleans10 Alt. Elbow Punches3 Slow Hang Power Clean… Continue reading

August 14, 2022 / W.O.D.