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  • Thursday 03-25-2021 WOD

    Warm-Up AMRAP x 5 MINUTES 8 Slam Ball Deadlifts 10 Alt Slam Ball Push-Ups* 12 Bent Over Slam Ball Rows *Slam Ball Push-Up = with one hand on the ball,… Continue reading

  • Wednesday 03-24-2021 WOD

    Warm-Up 2 SETS :30 Row (EZ) 10 Bootstrappers 10 Alt Groiners 10 Alt Cossack Squats 20 Jumping Jacks Into … 2 SETS :30 Row (Mod→ Hard) 10 Tempo Air Squats… Continue reading

  • Tuesday 03-23-2021 WOD

    Warm-Up AMRAP x 8 MINUTES 1:00 Bike 10 PVC Pass Throughs 5/5 SA DB Hang Snatch 10 OH Squat w/ PVC or Barbell Strength ON A 15:00 RUNNING CLOCK… Build… Continue reading

  • Monday 03-22-2021 WOD

    Warm-Up 4 ROUNDS (:15 each movement) Jumping Jacks Groiners Up-Downs* Air Squats** *Rounds 3 & 4 perform Burpees **Rounds 3 & 4 perform Jumping Squats Strength 9-7-5 Front Squat* *Set… Continue reading

  • Sunday 03-21-2021 WOD

    Warm-Up AMRAP x 4 MINUTES 10 Banded Bent Over Rows* 10 Box Step-Ups 10 Hollow Rocks *Performed by standing on a band and using only the band to row in… Continue reading

  • Saturday 03-20-2021 WOD

    Warm-Up 10 Up-downs 10 Inch Worms 10 Burpees 10 Bootstappers Immediately Into… 3 SETS 10 Jumping Air Squats w/ :01 pause in the bottom 8 Upright Rows 6 Barbell Good… Continue reading

  • Thursday 03-18-2021 WOD

    Warm-Up EMOM x 6 MINUTES MIN 1 – Rowling* MIN 2 – :45 Perfect Stretch** *Rowling = Try to hit exactly 100m on the Rower … Over 100m = 2… Continue reading

  • Wednesday 03-17-2021 WOD

    Warm-Up 3 SETS 5 Inch Worms + Push-Up 10 Scap Push-Ups 10 Ring Rows w/ 1 sec Pause @ Top 10 Sumo KB Romanian Deadlifts Skill EMOM x 12 MINUTES… Continue reading

  • Tuesday 03-16-2021 WOD

    Warm-Up 3 ROUNDS 30 Mountain Climbers 10 Cossack Squats* 5 Kang Squats** 5/5 Single Leg DB RDL *Option to use DB as a Goblet Cossack Squats in the 3rd Round…. Continue reading

  • Monday 03-15-2021 WOD

    Warm-Up 2 ROUNDS 1:00 Row 5 Bootstrappers 10 Slam Ball Deadlift 10 Slam Ball Press Into… 1 ROUND 1:00 Row 10 Groiners 10 Slam Balls 10 Elbow Punches Strength E2MOM… Continue reading

 

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  • 03/02/2025 Sunday Workout

    WARM UP1 ROUND1:00 Row/Bike/Ski10 Good Mornings10 Scap Pull Ups10 Shoulder Taps5 Push Up to Pike Into… 1 ROUND1:00 Row/Bike/Ski10 DB Deadlifts10 SeeSaw Rows10 Up-Downs5 Tempo Push-Ups (31X1) Into… 1 ROUND1:00… Continue reading

     
 

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