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Posts by Admin

03/27/2024 Wednesday

WARMUP AMRAP X 10 MIN1 Min Bike12 Plank Shoulder Taps12 Alt. Bird Dogs12 Alt. Deadbugs12 Alt. Lunge-Lunge-Squat12 Sit-Ups MOBILITY x 5 min (Coach Led)10 90/90 Hip Rotations10 Leg Swings (F/B,… Continue reading

March 24, 2024 / W.O.D.
03/26/2024 Tuesday’s Workout

WARMUP 2 ROUNDS8 Groiners8 Push-Up to Pike8 Ring Rows8 Strict Press* Into… 2 ROUNDS8 Kang Squats8 Hand-Release Push-Ups**8 Kip Swings8 Front Squats*** EXTENDED WARMUP 3 SETS5 Thrusters*5-7 Chest to Bars… Continue reading

March 24, 2024 / W.O.D.
03/25/2024 Monday’s Workout

WARMUP AMRAP X 10 MIN12 Cat Cows6/6 Single Leg Glute Bridge-Ups6/6 Split Squat12 Good Morning6 Alt. Box Step Overs12 BB RDL STRENGTH Deadlift for load:5-5-5-5Double Overhand Deadlift* *Start Moderate and… Continue reading

March 24, 2024 / W.O.D.
03/24/2024 Sunday’s Workout

WARMUP 4 ROUNDS:20 Alt. Standing Marches (slow high knees):10 Fast High Knees Into… 4 ROUNDS:20 Alt. Quad Stretch (slow butt kickers):10 Fast Butt Kickers Into… AMRAP x 6 MINUTES (2-3… Continue reading

March 17, 2024 / W.O.D.
03/23/2024 Saturday’s Workout

WARMUP 2 ROUNDS10 Toe Touch Jumping Jacks5 BB Hang High Pulls10 Alt. Elbow Punches10 Ring Rows Into… 2 ROUNDS20 Single Unders5 BB Good Mornings10 Alt. Back Rack Elbow Punches5 Scap… Continue reading

March 17, 2024 / W.O.D.
03/22/2024 Friday’s Workout

WARMUP EMOM x 10 MINUTES (:45/:15)MIN 1 – Up-Dog to Down DogMIN 2 – Alt. Samson LungesMIN 3 – Alt. Elbow PunchesMIN 4 – Scap Pull-UpsMIN 5 – Air Squats… Continue reading

March 17, 2024 / W.O.D.
03/21/2024 Thursday’s Workout

WARMUP AMRAP x 6 MINUTES*P1: Cal RowP2: 8 Kip Swings + 8 BB Good Mornings + 8 Tuck Ups Partner 1 will Row while Partner completes the 3 movements. They… Continue reading

March 17, 2024 / W.O.D.
03/20/2024 Wednesday’s Workout

WARMUP 3 Min Bike (Increase pace each minute) Into… 2 ROUNDS10 Calf+Tib Raises10 Single DB Curl to Press10 Alt. DB Around the Worlds10 Alt. Box Step-Ups* *RND 2 option to… Continue reading

March 17, 2024 / W.O.D.
03/19/2024 Tuesday’s Workout

WARMUP 3 SETS50 Single Unders or :30 Cardio Choice5 Reps of (1) Up-Down + (1) Hand Release Push-Up5/5 Slow Plate Around the Worlds5 Plate Ground to Overhead (w/ :01 Pause… Continue reading

March 17, 2024 / W.O.D.
03/18/2024 Monday’s Workout

WARMUP 2 ROUNDS15 Toe Touch Jumping Jacks6/6 Single Arm Ring Rows6/6 Split Squats12 Bicycle Crunches10 Lunges10 Deadbugs INTO… 10 KB Deadlifts6 Strict Knees to Chest5 Hang Muscle Cleans to Up… Continue reading

March 17, 2024 / W.O.D.