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Posts by Admin

Thursday 12-03-2020 WOD

Warm-Up 3 SETS 20 Jumping Jacks 150m Row 10 Elbow Punches Into … 3 SETS 20 Single Unders* 150m Row 10 Strict Press Strength STRICT PRESS 1×2 @ 80% (Moderate)… Continue reading

November 29, 2020 / W.O.D.
Wednesday 12-02-2020 WOD

Warm-Up 2:00 Bike (Increase pace every :30 starting at 50% effort) Into… AMRAP x 6 MINUTES 10/10 Split Squat 8/8 Arnold Press 6 Slow Sit-Thrus Into… 2:00 Bike (Increase pace… Continue reading

November 29, 2020 / W.O.D.
Tuesday 12-01-2020 WOD

Warm-Up AMRAP x 4 MINUTES 10 Jumping Jacks 8 Jumping Squats 6 Push Up to Down Dog Into… 2 SETS 5 BB Deadlift 10 Elbow Punches 5 Front Squat 5… Continue reading

November 29, 2020 / W.O.D.
Monday 11-30-2020 WOD

Warm-Up 4 SETS 6 Up-Downs 6 Single DB Front Squat 6 Ring Rows* *Rounds 3 and 4 athletes can perform 3-5 Strict Pull-Ups Strength BACK SQUAT 1×2 @ 80% (Moderate)… Continue reading

November 29, 2020 / W.O.D.
Sunday 11-29-2020 WOD

Warm-Up AMRAP x 8 MINUTES 100m Jog 20 Jumping Jacks 20 Mountain Climbers 10 Squat Jumps 10 Box Step-Ups Strength 3 SETS FOR QUALITY 8/8 Bulgarian Split Squats* 10 Decline… Continue reading

November 22, 2020 / W.O.D.
Saturday 11-28-2020 WOD

Warm-Up AMRAP x 10 MINUTES* 10 Up-downs 10 Inchworms w/ Push-Up 10 Alt. V-Ups 10 Burpees 10 Scap Pull-Ups *Easy, For-Quality Pace! Workout FOR TIME* 10 Jerks (155/105) 30 Burpees… Continue reading

November 22, 2020 / W.O.D.
Friday 11-27-2020 WOD

Warm-Up AMRAP x 8 MINUTES 250m Row 20 Single Unders* 5 Clean Grip Deadlifts 5 Hang High-Pulls 5 Hang Power Cleans 10 Elbow Punches “BOGO” AMRAP x 20 MINUTES 500m… Continue reading

November 22, 2020 / W.O.D.
Thursday 11-26-2020 WOD

Warm-Up 2:00 Bike (Increase pace every :30 starting from EZ) Into… 4 SETS 10 Scap Push-Ups 10 Push-Up to Down Dog 10 Wall Ball Front Squats 10 Wall Ball Push… Continue reading

November 22, 2020 / W.O.D.
Wednesday 11-25-2020 WOD

Warm-Up 2 SETS :30 Bootstrappers :30 BW Good Mornings :30 Scap Push-Ups :30 Row Into… EMOM x 6 MINUTES MIN 1 – :25 Single Leg Romaniant Deadlift (R) / :25… Continue reading

November 22, 2020 / W.O.D.
Tuesday 11-24-2020 WOD

Warm-Up 250m Row Into… 3 ROUNDS* 20 Plate Hops 10 Front Foot Elevated Reverse Lunge** 5/5 Plate Halo 10 Plate Ground to Overhead Into… 250m Row *Use a 15/10 LB… Continue reading

November 22, 2020 / W.O.D.